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Managing long-term cravings and triggers

Cravings can still pop up, even months after quitting. They’re usually less frequent, but they can catch you off guard. Knowing how to handle them helps you stay steady and smoke, vape or tobacco-free.

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How cravings change after quitting

In the first days and weeks, cravings and withdrawal are at their strongest. Over time, the physical pull fades, but mental and emotional cravings can linger. They’re often tied to:

  • Stress or strong emotions.
  • Social events or celebrations.
  • After meals.
  • Coffee, alcohol or cannabis.
  • Familiar places or activities.

How to handle long-term cravings

When a craving hits, remember the 4 Ds:

  1. Delay: Cravings usually fade in 3 to 5 minutes and at most 20 minutes.
  2. Deep breathe: Slow, steady breaths calm your body.
  3. Drink water: Sip to keep your hands and mouth busy.
  4. Do something else: Distract yourself: walk, text a friend or play a game.

Extra tips:

  • Spot your triggers and plan for them.
  • Switch up routines that spark cravings.
  • Choose smoke-free spaces when you can.

 

 

Withdrawal after quitting

Even weeks or months later, your body might still be adjusting. That’s normal. It means your brain is healing.

What you might feel, and how to cope

  • Irritable or moody? Walk, stretch, play music or try a cultural activity like beading or carving.
  • Hard to focus? Break tasks into small steps and take short pauses.
  • Hungrier than usual? Keep nourishing snacks and water nearby.
  • Trouble sleeping? Build a calming bedtime routine: reduce caffeine, dim screens and try deep breathing.