Control cravings
when you quit.
How to be stronger than your cravings.
Cravings are strongest during the first few weeks. Nicotinell provides craving relief and doubles your chances of success versus willpower alone.
4 steps to combat cravings.
1
Be active. Exercise reduces cravings and also improves your mood. Join others for an activity such as biking, hiking, or playing volleyball. Or start walking every day and gradually increase how far you go.
2
Eat smarter. Snack on fruits, vegetables, and whole grains. They’ll give your mouth something else to do and keep you feeling satisfied.
3
Don’t substitute food for cigarettes. Instead, chew on a drinking straw, or a coffee stirrer. Mint-flavored toothpicks give your mouth a sensation similar to smoking and leave it feeling fresh.
4
Find a distraction. Read a book, listen to music, scan your favorite websites, or text a friend. Usually, the cravings will be gone in 15 minutes.
Use this Cravings Tips Tree to find
helpful ways to stay on track.
‘I’m craving a cigarette, what can I do to keep from lighting up?"
WHERE ARE YOU?
WHAT’S TRIGGERING
YOUR CRAVINGS?
WHAT’S TRIGGERING
YOUR CRAVINGS?
Keep your mouth busy with a healthy snack like nuts or sunflower seeds.
Physical activity helps fight cravings. Walk up a flight of stairs or do stretches at your desk.
Take a 10-minute break to think about your reason (or reasons) for quitting.
Spicy foods tend to bring on cravings in some people. Try soup, salad, or a sandwich instead.
Spend your lunch hour at the gym. You can’t smoke there and the workout will do you good.
Avoid the cafeteria altogether. Keep fresh crunchy vegetables in the office fridge. Keep an eye out for thieves.
Ask your co-workers not to smoke around you or offer you a cigarette.
TAKE A BREAK FROM SMOKE BREAKS
If you’re with others who are smoking, leave—and don’t return until they’ve finished.
Picture yourself as a non-smoker. Think how good it will be to tell others you finally quit.
Talk to your supervisor about your workload. Less pressure equals less temptation to smoke.
TAKE FIVE MINUTES FOR YOURSELF
Spend five minutes quietly meditating at your desk. It can help you focus on the task at hand.
Try getting into work an hour earlier. You’ll get a jump on the day, making it less stressful.
WHAT’S TRIGGERING
YOUR CRAVINGS?
Keep candy or straws in the glove box so you can grab one to keep your mouth busy when a craving hits.
If you normally smoke in the car, try taking the train or a bus. You’ll get there smoke-free.
At the next traffic light, take 10 deep-cleansing breaths to help the craving pass.
Go for a swim or jog. Studies show that exercise helps curb the urge to smoke.
FOCUS ON THE SOUND OF THE OCEAN
Meditation teaches mindfulness, which can help you accept cravings and learn how to combat them.
Take your mind off the craving. A good beach read or a stack of gossip magazines can help keep you distracted.
Skip the drive-thru. Instead, eat inside the restaurant where smoking is not allowed.
Research shows that drinking milk before you light up makes a cigarette taste awful. The same goes for cheese and yogurt.
Alcohol can make the urge to smoke stronger. Go with flavored seltzer, cranberry juice, or a non-alcoholic beer.
Retail stores don’t allow smoking on the premises. Duck into one and stay until the craving passes.
Are you bored? Don’t stay in the same place for too long. Keeping busy can help you curb the urge.
Call or text a friend for some words of encouragement. The conversation will also distract your mind.
Nicotinell gum helps you resist your cravings.
When you have the sudden urge to smoke, Nicotinell gum helps you stay strong and relieves your withdrawal symptoms.
LEARN MORE
The 5 withdrawal symptoms of quitting.
When you quit, the lack of nicotine in your body causes you to experience some tough withdrawal symptoms. Learn how to deal with each of them.
Anxiety
The urge to smoke can make you anxious.
Anxiety can lead to stress and stress can lead to slip-ups. Learn about different ways to deal with anxiety.
Learn about anxiety
Frustration
Quitting smoking can be frustrating.
You may even slip-up. Don’t huff and puff. See how you can manage these moments of frustration.
Learn about frustration
Restlessness
It’s normal to be restless when you quit.
Instead of continually playing drum solos on your knees, learn how you can create a calming environment. Your knees will thank you.
Learn about restlessness
Irritability
Don’t let irritability get the best of you.
it’s not secret quitting affects your emotions. Check out some solutions to staying cool and composed when you’re feeling irritable.
Learn about irritability
Cravings
Cigarette cravings are tough.
They can come anytime, anywhere, and can undo all the good work you’ve done. Here is how you can help fight the urge to light up.
Learn about cravings
