Cravings
Cravings are real. They are not just in your head.
Cravings are real. They are not just in your head.
Cravings are caused by your body needing nicotine. Cravings for tobacco begin within 6-12 hours after you quit and are the strongest during the first week. Generally, you will have individual cravings that last 30-90 seconds. If you can delay the urge to use tobacco, the cravings will pass.
What To Expect
- Your cravings will be strongest in the first week. Generally, you will have individual cravings that last 30-90 seconds.
- You may also experience "rapid fire" cravings where cravings follow each other in rapid succession. As the days pass, cravings will get farther and farther apart.
Frequency
- Most cravings begin 6-12 hours after you quit. Peak cravings last for 1-3 days and may last 3-4 weeks.
- There is some evidence that mild, occasional cravings may last for six months.
Self-Management Tips
- Remind yourself that cravings are temporary and they will pass.
- Keep healthy snacks handy such as carrots, pickles, sunflower seeds, apples, celery, raisins, and sugarless gum to fulfill the habit of putting something in your mouth.
- Try this exercise: Take a deep breath through your nose and blow out slowly through your mouth, repeat 10 times. Take a final deep breath while lighting a match, then breathe out slowly to blow out the match and crush the match in an ashtray.
- Light incense or a candle instead of a cigarette.
- Avoid situations and activities that you normally associate with smoking (e.g. drinking alcohol).
Nicotine: Your Mind and Body
As a smoker, you have an ideal nicotine dose level and you regulate that level by how much you smoke, how deeply you breathe, and by the kind of tobacco you use. When you quit, physiological cravings result from the body wanting more nicotine. When you are exposed to smoking triggers or even when you use a small amount of nicotine, your mood changes and cravings can go up along with your heart rate and blood pressure.
As a smoker, you have an ideal nicotine dose level and you regulate that level by how much you smoke, how deeply you breathe, and by the kind of tobacco you use. When you quit, physiological cravings result from the body wanting more nicotine. When you are exposed to smoking triggers or even when you use a small amount of nicotine, your mood changes and cravings can go up along with your heart rate and blood pressure.
Related Notes
The nicotine patch has been found to reduce cravings successfully. You can also try nicotine gum. Learn more about medications to help you quit and remember to call your quit coach at 1-800-55-66-222 or use WebQuit for 24/7 support.
The nicotine patch has been found to reduce cravings successfully. You can also try nicotine gum. Learn more about medications to help you quit and remember to call your quit coach at 1-800-55-66-222 or use WebQuit for 24/7 support.