When you have a craving for a cigarette or food, remember that cravings usually last only a few minutes. Do something else to keep yourself busy during this time. You’ll find that the longer you go without using tobacco, the less often you have cravings and the weaker they become. Plan how you will work through a craving. There are many ideas on how you can avoid using tobacco products. Find what will work best for you.
Below are some tips to help you handle cravings:
Try the “4 Ds” when you are having a craving:
Here are some examples to try instead of smoking or chewing tobacco:
Try writing down your ideas that would help take your mind off the cravings.
Keeping track of your tobacco use is an important step in making a change. Learning why and when you use tobacco will help you understand your situation better and improve your chances of making a change. Use the sheet below or make your own. Review your tracking sheet and note the number of times you used tobacco when you didn’t really need to. Look for moods, people, or places that trigger you to want to smoke or chew tobacco. Work on trying different ways to deal with cravings and temptations.
Print off the
Tracking Sheet to keep track of your cravings.
Current as of: September 5, 2019
Author: Tobacco Reduction Program, Alberta Health Services
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