How to cope with nicotine cravings

Cravings are a normal part of quitting smoking, but that doesn't mean they're easy to deal with.

The good news is: they pass! Plus, every craving you resist brings you a step closer to being smoke free.

Find out what causes cravings and how to make coping with them easier.

What can I do about my cravings?

There are plenty of things you can do to make your cravings easier to manage.

• Use a nicotine replacement or quitting aid. Patches, gum, vapes or an inhalator will give you the nicotine you're craving without the unhealthy smoke from cigarettes. Find out which stop smoking aid is right for you.
• Wait it out. When you feel a craving, wait it out for ten minutes. You'll often find that the craving passes in this time.
• Distract yourself. While you're waiting, find a distraction. Go for a walk, call someone for a chat, read a book, play a video game, dance around the kitchen... anything that will stop you thinking about smoking.
• Think about your motivation. Focusing on that goal you're working towards - like reducing your coughing, making yourself and your family proud, or saving for a holiday - can help you get through a craving.
• Get away from anything triggering you. If there's something triggering your craving, like smelling smoke, get away from it if you can.

You can also work out what your smoking patterns look like and make a plan for dealing with them. For example:

• If you always smoke on your breaks at work, you could use a vape or an inhalator instead, or use your break to go for a walk.
• If you always have a cigarette after meals, swap it for a hobby you love, like knitting, playing a video game or reading.
• If you smoke as soon as you wake up, try having a shower as soon as you get up instead.