Its normal to have cravings weeks, months, or even a year after you stop smoking.
Maybe you quit smoking three months ago and you still feel bad.
Will you ever stop craving cigarettes?
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Will I Crave Cigarettes Forever?
Right after you quit smoking, you go intonicotine withdrawal.
During this time, having cravings for cigarettes throughout the daywhich can be really intenseis totally normal.
Verywell / Cindy Chung
Cravings and the othersymptoms of withdrawalshould start to get better three to four weeks after you stop smoking.
The longer you go without smoking, the less frequent and intense your cravings will be.
That said, dont be surprised if you still get a craving for a cigarette months later.
One study found that people reported getting cigarette cravings six months after they quit.
But hang in there!
Why Am I Craving Cigarettes?
).Your emotionsthinkhappiness,sadness, and boredomare strong drivers of cigarette cravings.
When youre having big feelings, you might notice you all of a sudden want to smoke.
What Do Cigarette Cravings Feel Like?
Cant figure out why being in a car makes you want to smoke?
Think back to your smoking daysdid you always have a cigarette in hand when you were driving?
You might be more likely than someone else to have longer-lasting cravings after quitting because of your genetics.
Remind yourself that you’re working on changing how you respond to your smoking triggers.
With time and practice, those thoughtsand the urges that come with themwill fade.
Think about the activities that relax and rejuvenate you and make them a priority in your day.
Make a Self-Care Plan
Stayingnourishedandsleeping wellcan ease physical and emotional tension.
Maybe there was a specific moment when you said, Thats it, its time to quit!
Was a scary talk about your health with your doctor a wake-up call?
Or were there a bunch of little things in life building up over the years?
Were you embarrassed when you couldnt stop coughing during an important meeting at work?
Were you hurt when you went in for a hug and your child said your breath stinks?
Lets say you get the urge to smoke.
Change Your Habits
Think back to what triggers your cravingsdriving to work?
Seeing a certain friend for Sunday brunch?
A fight with your partner?
If you think of it more like a game, it might even feel a little fun.
But you cant avoid places and people forever.
Instead, youll want to change your brain and bodys association with those triggers.
You dont have to upend your entire life all at once with these changes, though.
Just make little changes, one at a time.
So, instead of having a smoke break at work together, maybe you take a walk.
If the urge to smoke catches you off guard, dont panic.
Your goal is to stay present in the moment without acting on the craving.
If youre finding this hard to do, tap into strategies likemindfulness meditationorbreathing exercises.
an I Stay Friends With a Smoker After I Quit?
But dont just ghost themcommunicate with them about your goal to stop smoking.
you might make your needs known and establish a boundary without cutting someone off or shaming them.
I know that was part of our friendship, but Ive made the decision to quit.
When we spend time together, I want to focus on younot having a cigarette!
Can we come up with some ways to connect and stay in touch that dont involve smoking?
A key part of this will be making sure youre not alone in your journey.
Figure out who you’re able to turn toa trusted family member or friend.
Who in your life can offer encouragement while you wait for the craving to pass?
You might also want to join asupport group for quitting smoking, either in person or online.
You might also find that aquit-smoking appon your phone is a helpful tool.
Talk to Your Doctor
Keep your doctor in the loop about your plan to quit smoking.
You may find thatnicotine replacement therapy (NRT)helps you get through cigarette cravings.
You and your doctor can talk about which one would be best for you.
Face Your Fear
If youreafraid to quit smokingor afraid you wont succeedpause and take a deep breath.
Think about itnegative feelings are a pretty big trigger for a craving, right?
Putting yourself down for having a craving can be counterproductive because it just makes you feel worse.
For more mental health resources, see ourNational Helpline Database.
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