Cravings usually pass in 3–5 minutes. Let’s beat this one together.
How a craving works
A craving is like a wave: it builds, peaks and falls away, usually within a few minutes. Giving in doesn't make cravings stop; it teaches your brain that the wave always ends with nicotine.
A simple plan for the next wave is the "4 Ds": Delay for a few minutes, breathe Deeply, Drink a glass of water, Do something else with your hands.
Try this: Use the 4 Ds on your next craving and log it in SOS.
Your first day
Today you don't use nicotine, and that is all you need to get right. Not the whole month, not the whole year: just today.
Keep busy, drink plenty of water and stay away from your strongest triggers for now, especially alcohol. Cravings will come. Each one usually peaks and fades within a few minutes, even when it feels endless.
Try this: When a craving comes, open SOS or wait it out for five minutes before deciding anything.
Try these
- Drink a glass of cold water.
- Take a short 5-minute walk.
- Chew gum or eat some fruit.
- Keep your hands busy: write or doodle.
- Text a friend.
- Remember why you quit.