Handling Tobacco/Nicotine Cravings and Withdrawal
Overview
Nicotine cravings and withdrawal can be typical, temporary signs of the body healing.
What to Expect
- Cravings that last a few minutes but may repeat for several weeks.
- Possible symptoms: irritability, trouble concentrating, restlessness, mild depression, increased appetite.
Quick Tips: The 4-D Method
- Delay: Wait a few minutes and the urge will fade. Set a timer if needed.
- Deep breathe: Inhale slowly through the nose, exhale through the mouth.
- Drink water: Sip slowly to calm the urge.
- Do something else: Take a walk, call a friend, or stretch.
Extra Coping Strategies
- Chew sugarless gum or crunchy vegetables.
- Cut a straw to the size of a cigarette to hold if needed.
- Keep your hands busy with a stress ball or hobby.
- Remind yourself why you quit.
Key Takeaway
Cravings are strongest in the first 1–2 weeks and gradually decrease. Every craving you resist is a win for your health.