What to do when a craving hits

What is happening when a craving hits?

Nicotine. It keeps your brain craving more, and that's what makes quitting hard.^{Source 5} Cravings are often set off by stress, certain situations and daily routines:^{Source 2} the chai, the end of a meal, the wait at the bus stop.

A craving feels like it will keep building until you give in. It won't. For most people, the urge begins to dissolve after a few minutes, and it fades fast, especially if you distract yourself.^{Source 1} Think of a wave. It rises, it peaks, and it goes back down.^{Source 1}

What do I do in the first minute?

Delay. Don't decide anything about quitting. Just put off the next one for as long as you can.^{Source 4} After five minutes, the urge weakens.^{Source 3}

Reach out. Calling a friend is a good way to get through a craving.^{Source 1} That's what the TobaFree Coach is for. Message it on WhatsApp the second the craving starts, at any hour, and it stays with you through the five minutes.

Does deep breathing help with a craving?

It helps you stay calm while the urge passes, and that's the point. Pick one:

• 4-5-6. The NHS suggests this exercise to calm yourself: breathe in through your nose for 4 seconds, hold for 5, and breathe out through your mouth for 6.^{Source 2}
• 10 deep breaths. WHO suggests taking 10 deep breaths to relax until the urge passes.^{Source 4}
• Three slow ones. Breathe in and out slowly and deeply, and repeat three times.^{Source 3}
• One long one. Take a deep breath, hold it for a second, then let it out very slowly.^{Source 6}

Breathing doesn't make the craving disappear. It gives you something to do while it weakens.

What can I put in my mouth or hands instead?

• Water. Sip it slowly, and hold it in your mouth a little longer.^{Source 3} WHO calls water a healthy alternative to putting a cigarette in your mouth.^{Source 4}
• Something to chew. Carrots, apples, sugarless gum, cinnamon sticks or toothpicks.^{Source 6}
• Something for your hands. A pencil to doodle with, paper clips or a squeeze ball.^{Source 1}
• After a meal. Chew minty gum or brush your teeth instead.^{Source 2}

Not supari, and not plain paan masala. Areca nut causes cancer in humans, and WHO says paan masala without tobacco cannot be considered safe.^{Source 7} If you chew, read How to quit gutka, khaini and paan masala.

What else can I do for five minutes?

Change what you're doing. Take a shower, go for a walk or listen to music.^{Source 4} Do a few push-ups or sit-ups.^{Source 2} Play a game or do a puzzle.^{Source 1}

Make your list before you need it, and try the ideas out before you quit.^{Source 1} When a craving hits, you won't want to think. You'll want to start.

What if the craving won't go away?

Ride it. You don't have to give in, and you don't have to fight. Notice the urge, let it get as strong as it wants, and don't do anything about it.^{Source 1}

Talk back to it. When an urge comes, your thoughts will try to convince you that one is fine. You don't have to listen.^{Source 1}

Remember why you're quitting. Think of all the reasons you decided to quit. The urge is only temporary. It will pass.^{Source 6}

How do I stop cravings catching me off guard?

Know your triggers. Once you know them, you can plan for them.^{Source 2} Common ones are drinking tea or coffee, a meal, being around people who use tobacco, and feeling stressed, bored or lonely.^{Source 8}

Avoid the places and people that set you off, especially in the early days. Alcohol weakens self-control and makes cravings harder to resist.^{Source 2}

It gets easier. Cravings are hardest in the first 28 days, then often start to get easier,^{Source 2} and they come farther apart as time passes.^{Source 8} Nicotine withdrawal timeline: day 1 to day 30 shows what to expect.

What if I give in?

Don't panic. Go back to your quit plan right away, and get rid of any tobacco you have left before the next craving. Then work out what set you off, and learn from it.^{Source 6}

One slip doesn't undo the days you've already won. The next craving is still only five minutes.

When should I get more help?

If cravings keep winning, add support. Quit-smoking medicines can help reduce withdrawal symptoms and make quitting easier, so talk to a doctor.^{Source 9} India's National Tobacco Quit Line is free on 1800-112-356 (toll free).^{Source 10} Free help to quit tobacco in India lists every free option.

TobaFree is behavioural support on WhatsApp, not medical treatment, and it doesn't replace your doctor.