How to control smoking cravings

How smoking cravings feel

Cravings can feel strong and uncomfortable. They often come on suddenly and may be linked to stress, boredom or other emotions. You might also notice changes in your body, like a faster heartbeat.

The most important thing to remember is that cravings always pass – even the strong ones.

How long do cravings last?

Most people feel cravings within 30 to 60 minutes after their last cigarette. For some people who smoke often, it might be as soon as 10 minutes.

After you quit smoking, you may have cravings and withdrawal symptoms like feeling tense, anxious or having trouble sleeping. These usually last for the first few days.

Each craving usually lasts only 10 to 20 minutes. The longer you stay quit, the less often and less strong the cravings become. Most withdrawal symptoms fade after 2 to 3 weeks.

Controlling your cravings

There’s no one right way to deal with cravings – it’s about finding what works for you. Here are some helpful ideas:

• Try nicotine replacement therapy (NRT) like gum, lozenges, spray or an inhalator. These can help reduce cravings in a few minutes. Talk to your doctor about NRT or other quit-smoking medications. Learn more about NRT.
• Distract yourself. Play a mobile game, do a crossword, go for a walk or call a friend. Even a small distraction can make a big difference. See distraction ideas.
• Change your routine. If you usually smoke after eating, try brushing your teeth or going for a walk instead. Tips for changing routines.