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The 4 Ds and 2 Rs for Dealing with Cravings and Urges

Posted by Gary Tedeschi, PhD

Feb 25, 2015, 12:11:00 PM


So, you have quit smoking—congratulations! You have just taken one of the most important steps you can take to protect your health and the health of those around you.

However, you might be experiencing urges to smoke, particularly during the first few days. It’s important to remember that nicotine cravings do not last long--most last only 3 to 5 minutes. As time passes, they get weaker and come less often. You could still have some cravings, but they will just pass by. If you quit Cold Turkey, the nicotine will be out of your body after only 3 days.

Check out these tips from the American Cancer Society for dealing with cravings and urges.
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The Four D’s

Try these techniques to get through those cravings:

Delay......................................Wait it out.

Distract yourself.................Do something else.

Deep breathe......................Release tension.

Drink water...........................Satisfy the craving.

For more ideas, click here.

The Two R’s:

And remember the two R’s:

Remind…………..Go over your reasons to quit.

Refuse……………Think: it’s not that you can’t smoke, it’s that you don’t want to smoke.

For More Information

For free, confidential help over the phone to quit smoking or to stay quit, please call the California Smokers’ Helpline at 1-800-NO-BUTTS (1-800-662-8887) or register online for services. For more information, download our free fact sheet:

 Download Fact Sheet Now!

 


1. American Cancer Society. (2014, February 6). Guide to quitting smoking. Retrieved from http://www.cancer.org/acs/groups/cid/documents/webcontent/002971-pdf.pdsf

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The California Smokers' Helpline offers free, evidence-based tobacco cessation services in multiple languages to help smokers quit. We also offer free training and resources to health professionals to increase their knowledge and capacity for tobacco cessation.

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For more information about our free training and resources for health professionals, please contact the Helpline Communications Department at (858) 300-1010 or cshoutreach@ucsd.edu.

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