How to tackle cravings when you’re trying to quit smoking

Quitting smoking is one of the best decisions you can make for your health, but we know it’s not easy. Those pesky cravings can feel overwhelming, especially in the early days. The good news is, with the right strategies, you can take control and beat them.

Here’s a simple guide to help you manage those moments and stay on track.

The 4 Ds: Your go-to plan for cravings

1. Delay: The urge to smoke is often short-lived, usually lasting only a few minutes. Don't give in immediately. Tell yourself you'll wait five or ten minutes before doing anything. By the time the delay is over, the craving might have passed.
2. Drink: A glass of water is a powerful distraction. It keeps your hands busy and can help wash away the taste and sensation of a craving.
3. Distract Get your mind off smoking. Call a friend, go for a walk, listen to some music, or clean a room. Engaging in an activity you enjoy can shift your focus and help you forget the craving entirely.
4. Deep breathing: A craving can make you feel tense. Take a few slow, deep breaths. This simple act of focusing on your breathing can calm your nervous system and help you regain control.

Identify and avoid your triggers

Think about what makes you want a cigarette. Is it after a meal? With a cup of coffee? During a stressful phone call? Pinpointing these triggers is half the battle. Once you know them, you can create a plan to either avoid them or prepare for them. For example, if you always smoke after dinner, try brushing your teeth right away or going for a short walk instead.

Don’t go it alone

Support is key. Tell your friends and family you’re quitting so they can help and encourage you. Online communities and support groups can also be a fantastic source of motivation and practical advice from people who understand exactly what you’re going through. They’ve been there and done it, and they can help you through it too.

Consider professional support

For many people, willpower alone isn't enough. That's where professional help and medication can make a huge difference. Our UK-based online prescription service provides medical treatments like Champix (varenicline), which can help to reduce cravings and withdrawal symptoms, making your journey to a smoke-free life much more manageable.

You don't have to face this challenge alone. By using these simple coping strategies and considering the right professional support, you can successfully manage your cravings and finally quit for good.

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