Dealing with cravings
Physical withdrawal from nicotine can make it hard to quit. But while the physical symptoms of nicotine withdrawal can be uncomfortable, they’re not life-threatening. Learn ways to overcome withdrawal symptoms and tobacco cravings.
Page last updated on January 5, 2022.
Nicotine withdrawal symptoms are strongest during your first week of quitting and can last 2-4 weeks. Nicotine is completely out of your body in about 3 days.
Common symptoms of nicotine withdrawal:
- Dizziness
- Trouble concentrating
- Hunger
- Restlessness
- Depression
- Coughing
- Lethargy
- Headaches
- Sleeplessness
- Irritability
Most tobacco cravings only last 3 to 5 minutes.
3 Strategies to Overcome Nicotine cravings:
The Four D’s:
- Delay………………………………..Wait 5 minutes
- Distract yourself…………………Do something else
- Deep breathing…………………..Release tension
- Drink water………………………..Satisfy the craving
The Two R’s:
- Remind…………………………….Go over your reasons to quit. Keep a list of reasons and photos of loved ones handy in your wallet or a mobile app.
- Refuse……………………………..Think: it’s not that you can’t smoke, it’s that you don’t need to smoke.
Keep track of your urges.
Ask yourself the following questions:
- How often?……………………….Count how many urges
- How strong?………………………Rate them on a scale of 1- 5
- How long?…………………………Track how long each urge lasts
- What triggered them?…………Update your quit plan
7 Ways to Deal with Triggers:
- Change your routine or your environment.
- Clean your car, carpets, curtains, windows, and walls to erase the smell.
- Keep your hands and mouth busy with healthy habits. Snack on baby carrots, apple slices, celery sticks. Hold a pen in your hand to replace the feeling of a cigarette.
- Distract yourself by keeping busy. Maybe it’s time for that hobby or home project!
- Acknowledge your thoughts and feelings.
- Seek out support. Phone a friend or talk to a Quit Coach: Call 1-800-300-8086. Text “QUIT SMOKING“ or “QUIT VAPING“ to 66819.
- Use positive thoughts to get you through the urges.
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Resources
Kick It California 1-800-300-8086
Get free, personalized help from a Quit Coach via phone call, text message, or live chat. Previously known as the CA Smokers’ Helpline or 1-800-NO-BUTTS, Kick It California can connect you to local programs and offers the free No Butts + No Vapes mobile apps.
Kick It California – QUIT-SMOKING
Smokefree.gov
Create your quit plan, learn about quit aids, get free quit-smoking apps, sign up for free 24/7 texting programs, or chat online with an expert.
smokefree.gov/tools-tips\
Smoking Cessation Leadership Center
Learn ways to quit, from medications to social support and other online resources.
smokingcessationleadership.ucsf.edu/ready-quit
Headspace Meditation App
Sign up to access mindfulness meditations + sleep and movement exercises designed to help you care for your mind — all free for Los Angeles County residents.
headspace.com/lacounty
NoButts.org/COVID
Talk to a Quit Coach via phone call, text message, or live chat. Get connected to local programs and download free resources including the No Butts + No Vapes mobile apps.
nobutts.org/covid
State and Local Cessation Resources
Get a list of available local, state and national quitting tobacco and vaping resources you need.
Cessation Clinics in Los Angeles County
Find a smoking cessation clinic near you serving in Los Angeles County.
LA County Tobacco Cessation Services 2024