The 4 D's: A simple way to get through cravings
Cravings are like waves. They rise, they peak and then fade. Each time you ride one out, you get stronger.
Delay
- Wait it out. Most cravings last just 3 to 5 minutes.
Deep breathe
- Inhale for 5, hold briefly, exhale for 7.
- Repeat a few times to feel calmer.
Drink water
- Sip slowly. It keeps your hands and mouth busy.
Distract
- Shift your focus.
- Walk, text a friend, bead or carve, play a quick game or step outside for fresh air.
- Gentle movement or doing a few stretches can help, too.
Real tools for real-life triggers
Time-Based Triggers
Morning routine
- Change your routine.
- Use your quit aids early.
- Start with a shower, short walk or gentle stretches.
- Switch your coffee or breakfast spot for a fresh start.
After meals
- Get up right away.
- Brush your teeth or rinse your mouth.
- Take a walk or chew gum.
- Sip tea or enjoy a mint to reset.
Work breaks
- Take breaks in smoke-free areas.
- Keep your hands busy with a puzzle, fidget toy or knitting.
- Treat yourself to tea, a smoothie or fruit.
Emotional Triggers
Stress and anxiety
- Move your body – stretch, walk, dance or do chair yoga.
- Aim for 7 to 9 hours of sleep.
- Practice calm – deep breathing, meditation or time on the land.
- Talk to someone you trust.
- Connect with your culture – for example, try carving, dancing or making traditional foods.
- Listen to music that lifts you.
- Picture a peaceful or happy place.
- Do something you enjoy like crafting, fishing, baking or reading.
Boredom
- Keep a list of go-to activities.
- Try a new hobby or return to an old favourite.
- Play games that use both hands.
- Clean, declutter or organize a small space.
- Join a local class or volunteer group.
Celebrations
- Share your good news with someone.
- Celebrate with an activity, not tobacco.
- Treat yourself to something fun, relaxing or meaningful.
Social Triggers
Your social circle
- Ask others not to smoke, vape or chew around you.
- Prepare for tough moments before they happen.
- Keep gum or a fidget nearby.
- Practice saying “No thanks” kindly but clearly.
Alcohol
- Avoid it early on, if you can.
- Alternate with non-alcoholic drinks.
- Choose smoke-free venues.
Parties
- Bring a supportive friend.
- Stay busy or offer to help.
- Stick to non-smoking areas.
- Visualize enjoying yourself tobacco or vape-free.
- Limit how much you drink.
Activity Triggers
Driving
- Remove reminders like lighters or vapes.
- Take a new route for a fresh start.
- Stock your car with crunchy snacks or gum.
- Listen to music, podcasts or the radio.
- Take a stretch break instead of a smoke break.
Watching TV
- Sit in a new spot.
- Keep your hands busy: beading, doodling or squeezing a stress ball.
- Snack on cut veggies or fruit.
- Move during commercials.
- Choose shows without lots of smoking.
Quick distraction ideas
When a craving hits, try one of these:
- Count backward from 100 by 7s.
- Text a friend.
- Play a phone game.
- Do 10 jumping jacks or gentle chair exercises.
- Use your senses:
- 5 things you can see
- 4 you can touch
- 3 you hear
- 2 you smell
- 1 you taste
- Drink a glass of cold water.
- Brush your teeth.
- Step outside for air or time in nature.
- Make a grocery list or plan a meal.