Table of ContentsView AllTable of ContentsHow Long Do Cravings Last?Why You Get CravingsCoping With Cravings
Table of ContentsView All
View All
Table of Contents
How Long Do Cravings Last?
Why You Get Cravings
Coping With Cravings
At A Glance
We know that sounds discouraging but let’s talk about what drives those urges and some ways that you cancope with cigarette cravingsduring your recovery.
Verywell / Cindy Chung
Reasons to Stop Smoking
Will I Crave Cigarettes Forever?
Right after you quit smoking, you go intonicotine withdrawal. During this time, having cravings for cigarettes throughout the day—which can be really intense—is totally normal. 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, don’t 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! Another study found that people who quit smoking were much less likely to get cigarette cravings after hitting the one-year mark.
Will I Miss Smoking Forever?
Why Am I Craving Cigarettes?
There are a lot of things you’ll encounter in your daily life during your recovery that could trigger a craving for a cigarette. For example:
The world outside you can also make you want to smoke, and you might not make the connection right away. For example, if you always get a craving for a cigarette when you have a glass of wine with dinner it might be because you wouldsmoke when drinking alcohol.
What Do Cigarette Cravings Feel Like?If you’re getting a strong craving for a cigarette, you might feel like you can taste, smell, and see a cigarette perfectly. You might have such an overwhelming urge to smoke that it’s all you can think about. These thoughts can be intrusive and intense, and you might feel like you won’t be able to make them go away unless you smoke.You may also be having physical symptoms of nicotine withdrawal that make that “gotta have a cigarette right now” feeling harder to fight.
What Do Cigarette Cravings Feel Like?
If you’re getting a strong craving for a cigarette, you might feel like you can taste, smell, and see a cigarette perfectly. You might have such an overwhelming urge to smoke that it’s all you can think about. These thoughts can be intrusive and intense, and you might feel like you won’t be able to make them go away unless you smoke.You may also be having physical symptoms of nicotine withdrawal that make that “gotta have a cigarette right now” feeling harder to fight.
If you’re getting a strong craving for a cigarette, you might feel like you can taste, smell, and see a cigarette perfectly. You might have such an overwhelming urge to smoke that it’s all you can think about. These thoughts can be intrusive and intense, and you might feel like you won’t be able to make them go away unless you smoke.
You may also be having physical symptoms of nicotine withdrawal that make that “gotta have a cigarette right now” feeling harder to fight.
Can’t figure out why being in a car makes you want to smoke? Think back to your smoking days—did you always have a cigarette in hand when you were driving?
Your brain has associated certain activities with smoking, so when you do them after you quit, your body and mind are still expecting a cigarette.
Being around certain people can also trigger cigarette cravings–for example, maybe you used to smoke with a friend or with a specific coworker on your break at work
Try not to get down on yourself about the fact that your body made these associations with smoking. Research has shown that your genes may also play a role in cigarette cravings—and that’s not something you have any control over. 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 thoughts—and the urges that come with them—will fade.
The Icky Threes of Quitting Smoking
How to Get Rid of Cigarette Cravings
Just like you did in thefirst days of smoking cessation, one of the first things you want to do to try to curb cravings is find a way to get your mind off smoking.Pretty much everyone who quits smoking goes through this phase of recovery.
Rest Up and Get Ready
As much as you can, you want to be rested and ready to start your smoking cessation journey. Coming from a prepared and supported place will make it a little easier to get through the challenges of quitting smoking and resisting cravings.
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. Daily exercise, even a short walk, can lift your mood and energy levels, and will also support your body as it heals from years of smoking.
If you feel like your cravings are getting more intense, take it as a sign that you need to take time for more self-care.
5 Self-Care Practices to Lower Stress
Focus on Why You Want to Quit
Think back to when you made the decision you made to stop smoking.
Maybe there was a specific moment when you said, “That’s it, it’s 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 couldn’t 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? Was there a tough conversation with your partner about your budget where you realized just how much you spend on cigarettes every month?
When you get the urge for a cigarette, it can feel like that’s the only thing in the world that matters. In that moment, shifting your focus back to the reasons you don’t want to smoke anymore can give you some perspective.
It’s also an opportunity to shift from the negative consequences of smoking to the positive opportunities you’ll have when you quit. So, instead of using these things to make yourself feelbad about smoking,use them to inspire and excite you about howgood you’ll feel when you quit.
Let’s say you get the urge to smoke. Instead of taking a look at your bank account and beating yourself up about all the money you’ve spent on cigarettes over the year, think about a savings goal you have. For example, you might say, “I might want to go buy a pack of cigarettes now but I’d much rather save the money so we can take the kids to Disney next year.”
Another example? Instead of being hard on yourself about the harm cigarettes have done to your health, think about the health benefits of quitting smoking. It might even be something as simple as, “In a few months, I bet my skin will look so much better!”
Here’s What Smoking Does to Your Skin
Change Your Habits
Think back to what triggers your cravings—driving to work? Seeing a certain friend for Sunday brunch? A fight with your partner?
One of the most challenging—but potentially interesting—parts of quitting smoking is trying to change what your brain associates with cigarettes. If you think of it more like a game, it might even feel a little fun.
Once you figure out that something is a smoking trigger for you, avoiding it altogether might be the first step. But you can’t avoid places and people forever. Instead, you’ll want to change your brain and body’s association with those triggers.
You don’t have to upend your entire life all at once with these changes, though. Just make little changes, one at a time. For example, if you always want to smoke when you get in the car to drive to work, try taking a different route to get there. Not only does this “shake up” your brain’s exceptions, but it also gives you something to focus on—you don’t want to get lost and be late!
If there’s a person you always used to smoke with, you’ll want to find something else that you two can share that doesn’t have anything to do with cigarettes. So, instead of having a “smoke break” at work together, maybe you take a walk.
If the person is still smoking and you’re not sure that you want to be around them when they do, you can still find a way to stay connected. Instead of taking a smoke break, maybe you can take a “meme break” and text them a funny gif or link at that time of day as a lighthearted way to check-in.
If the urge to smoke catches you off guard, don’t panic. Your goal is to stay present in the moment without acting on the craving. If you’re finding this hard to do, tap into strategies likemindfulness meditationorbreathing exercises.
Another strategy to keep in your back pocket for when you need to get through a cigarette craving?The five Ds of smoking cessation: delay, distract, drink water, deep breathing, and discuss.
an I Stay Friends With a Smoker After I Quit?If a friend or loved one smokes, it might be triggering to spend time with them when you first quit. But don’t just ghost them—communicate with them about your goal to stop smoking. You can make your needs known and establish a boundary without cutting someone off or shaming them.Here’s an example of how you could start that conversation:“I love having you in my life but cigarettes…not so much. I know that was part of our friendship, but I’ve made the decision to quit. When we spend time together, I want to focus on you—not having a cigarette! Can we come up with some ways to connect and stay in touch that don’t involve smoking?”
an I Stay Friends With a Smoker After I Quit?
If a friend or loved one smokes, it might be triggering to spend time with them when you first quit. But don’t just ghost them—communicate with them about your goal to stop smoking. You can make your needs known and establish a boundary without cutting someone off or shaming them.Here’s an example of how you could start that conversation:“I love having you in my life but cigarettes…not so much. I know that was part of our friendship, but I’ve made the decision to quit. When we spend time together, I want to focus on you—not having a cigarette! Can we come up with some ways to connect and stay in touch that don’t involve smoking?”
If a friend or loved one smokes, it might be triggering to spend time with them when you first quit. But don’t just ghost them—communicate with them about your goal to stop smoking. You can make your needs known and establish a boundary without cutting someone off or shaming them.
Here’s an example of how you could start that conversation:
“I love having you in my life but cigarettes…not so much. I know that was part of our friendship, but I’ve made the decision to quit. When we spend time together, I want to focus on you—not having a cigarette! Can we come up with some ways to connect and stay in touch that don’t involve smoking?”
Ask For Support
Before you quit, you want to make a plan for what you’ll do when the urge to smoke comes up. A key part of this will be making sure you’re not alone in your journey.
Figure out who you can turn to—a 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.
101 Things to Do Instead of Smoking
Talk to Your Doctor
Keep your doctor in the loop about your plan to quit smoking. They can be another layer in your support system and can step in if you find that your coping strategies for cravings aren’t working well enough.
You may find thatnicotine replacement therapy (NRT)helps you get through cigarette cravings. NRT gives your body small doses of nicotine without the toxic chemicals in cigarettes.It comes in lozenges, mouth sprays, gum, and patches. You and your doctor can talk about which one would be best for you.
There are also prescription medications to help you quit smoking such asZyban(bupropion) andChantix(varenicline tartrate). However, these tend to be most effective when taken before you quit smoking—so that’s why you want to tell your doctor about your plan before you stop.
10 Ways to Overcome Cigarette Cravings
Face Your Fear
If you’reafraid to quit smoking—or afraid you won’t succeed—pause and take a deep breath. It’s normal to feel unsure and even anxious about making a huge change in your life—even if you know it’s a positive one.
It sounds cliche, but it’s the truth: as with many other challenging times in our lives, we can only take it one day at a time.
Be Kind to Yourself
If you have a craving for a cigarette, it does not mean you’ve failed at quitting or that you’re doomed to fail. It also does not mean that you need to punish yourself if you get the urge to smoke.
Think about it—negative 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.
You might feel like punishment is going to push you to “do better,” but when you take away something positive in your life that you have to look forward to, you’re just making another empty place in your life that you might end up feeling like a cigarette could fill.
If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.
If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.
For more mental health resources, see ourNational Helpline Database.
10 Tips for When You Quit Smoking
13 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Masiero M, Lucchiari C, Maisonneuve P, Pravettoni G, Veronesi G, Mazzocco K.The attentional bias in current and former smokers.Front Behav Neurosci. 2019;13:154. doi:10.3389/fnbeh.2019.00154McLaughlin I, Dani JA, De Biasi M.Nicotine withdrawal. In: Balfour DJK, Munafò MR, eds.The Neuropharmacology of Nicotine Dependence. Springer International Publishing; 2015:99-123. doi:10.1007/978-3-319-13482-6_4Potvin S, Tikàsz A, Dinh-Williams LL, Bourque J, Mendrek A.Cigarette cravings, impulsivity, and the brain.Front Psychiatry. 2015;6:125. doi:10.3389/fpsyt.2015.00125Taniguchi C, Tanaka H, Nakamura S, Saito S, Saka H.Development of a new craving index for anticipating quitting smoking in patients who undergo the Japanese smoking cessation therapy.Tob Induc Dis. 2019;17:89. doi:10.18332/tid/114164National Institutes of Health.Know your triggers.Dimoff JD, Sayette MA, Levine JM.Experiencing cigarette craving with a friend: A shared reality analysis.Psychol Addict Behav. 2019;33(8):721-729. doi:10.1037/adb0000519Aslan M, Sala M, Ralitza Gueorguieva, Garrison KA. A network analysis of cigarette craving.Nicotine & Tobacco Research. 2023;25(6):1155-1163. doi:10.1093/ntr/ntad021Sala M, Roos CR, Brewer JA, Garrison KA.Awareness, affect, and craving during smoking cessation: An experience sampling study.Health Psychol. 2021;40(9):578-586. doi:10.1037/hea0001105National Cancer Insitute.Handling nicotine withdrawal and triggers when you decide to quit tobacco.Oftedal S, Vandelanotte C, Duncan MJ.Patterns of diet, physical activity, sitting and sleep are associated with socio-demographic, behavioural, and health-risk indicators in adults.Int J Environ Res Public Health. 2019;16(13):2375. doi:10.3390/ijerph16132375Chan EY.Mindfulness and smoking frequency: An investigation with Australian students.Addict Behav Rep. 2021;13:100342. Published 2021 Mar 17. doi:10.1016/j.abrep.2021.100342National Institutes of Health.How to manage cravings.Heydari G, Masjedi M, Ahmady AE, et al.A comparative study on tobacco cessation methods: A quantitative systematic review.Int J Prev Med. 2014;5(6):673-678.
13 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Masiero M, Lucchiari C, Maisonneuve P, Pravettoni G, Veronesi G, Mazzocco K.The attentional bias in current and former smokers.Front Behav Neurosci. 2019;13:154. doi:10.3389/fnbeh.2019.00154McLaughlin I, Dani JA, De Biasi M.Nicotine withdrawal. In: Balfour DJK, Munafò MR, eds.The Neuropharmacology of Nicotine Dependence. Springer International Publishing; 2015:99-123. doi:10.1007/978-3-319-13482-6_4Potvin S, Tikàsz A, Dinh-Williams LL, Bourque J, Mendrek A.Cigarette cravings, impulsivity, and the brain.Front Psychiatry. 2015;6:125. doi:10.3389/fpsyt.2015.00125Taniguchi C, Tanaka H, Nakamura S, Saito S, Saka H.Development of a new craving index for anticipating quitting smoking in patients who undergo the Japanese smoking cessation therapy.Tob Induc Dis. 2019;17:89. doi:10.18332/tid/114164National Institutes of Health.Know your triggers.Dimoff JD, Sayette MA, Levine JM.Experiencing cigarette craving with a friend: A shared reality analysis.Psychol Addict Behav. 2019;33(8):721-729. doi:10.1037/adb0000519Aslan M, Sala M, Ralitza Gueorguieva, Garrison KA. A network analysis of cigarette craving.Nicotine & Tobacco Research. 2023;25(6):1155-1163. doi:10.1093/ntr/ntad021Sala M, Roos CR, Brewer JA, Garrison KA.Awareness, affect, and craving during smoking cessation: An experience sampling study.Health Psychol. 2021;40(9):578-586. doi:10.1037/hea0001105National Cancer Insitute.Handling nicotine withdrawal and triggers when you decide to quit tobacco.Oftedal S, Vandelanotte C, Duncan MJ.Patterns of diet, physical activity, sitting and sleep are associated with socio-demographic, behavioural, and health-risk indicators in adults.Int J Environ Res Public Health. 2019;16(13):2375. doi:10.3390/ijerph16132375Chan EY.Mindfulness and smoking frequency: An investigation with Australian students.Addict Behav Rep. 2021;13:100342. Published 2021 Mar 17. doi:10.1016/j.abrep.2021.100342National Institutes of Health.How to manage cravings.Heydari G, Masjedi M, Ahmady AE, et al.A comparative study on tobacco cessation methods: A quantitative systematic review.Int J Prev Med. 2014;5(6):673-678.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Masiero M, Lucchiari C, Maisonneuve P, Pravettoni G, Veronesi G, Mazzocco K.The attentional bias in current and former smokers.Front Behav Neurosci. 2019;13:154. doi:10.3389/fnbeh.2019.00154McLaughlin I, Dani JA, De Biasi M.Nicotine withdrawal. In: Balfour DJK, Munafò MR, eds.The Neuropharmacology of Nicotine Dependence. Springer International Publishing; 2015:99-123. doi:10.1007/978-3-319-13482-6_4Potvin S, Tikàsz A, Dinh-Williams LL, Bourque J, Mendrek A.Cigarette cravings, impulsivity, and the brain.Front Psychiatry. 2015;6:125. doi:10.3389/fpsyt.2015.00125Taniguchi C, Tanaka H, Nakamura S, Saito S, Saka H.Development of a new craving index for anticipating quitting smoking in patients who undergo the Japanese smoking cessation therapy.Tob Induc Dis. 2019;17:89. doi:10.18332/tid/114164National Institutes of Health.Know your triggers.Dimoff JD, Sayette MA, Levine JM.Experiencing cigarette craving with a friend: A shared reality analysis.Psychol Addict Behav. 2019;33(8):721-729. doi:10.1037/adb0000519Aslan M, Sala M, Ralitza Gueorguieva, Garrison KA. A network analysis of cigarette craving.Nicotine & Tobacco Research. 2023;25(6):1155-1163. doi:10.1093/ntr/ntad021Sala M, Roos CR, Brewer JA, Garrison KA.Awareness, affect, and craving during smoking cessation: An experience sampling study.Health Psychol. 2021;40(9):578-586. doi:10.1037/hea0001105National Cancer Insitute.Handling nicotine withdrawal and triggers when you decide to quit tobacco.Oftedal S, Vandelanotte C, Duncan MJ.Patterns of diet, physical activity, sitting and sleep are associated with socio-demographic, behavioural, and health-risk indicators in adults.Int J Environ Res Public Health. 2019;16(13):2375. doi:10.3390/ijerph16132375Chan EY.Mindfulness and smoking frequency: An investigation with Australian students.Addict Behav Rep. 2021;13:100342. Published 2021 Mar 17. doi:10.1016/j.abrep.2021.100342National Institutes of Health.How to manage cravings.Heydari G, Masjedi M, Ahmady AE, et al.A comparative study on tobacco cessation methods: A quantitative systematic review.Int J Prev Med. 2014;5(6):673-678.
Masiero M, Lucchiari C, Maisonneuve P, Pravettoni G, Veronesi G, Mazzocco K.The attentional bias in current and former smokers.Front Behav Neurosci. 2019;13:154. doi:10.3389/fnbeh.2019.00154
McLaughlin I, Dani JA, De Biasi M.Nicotine withdrawal. In: Balfour DJK, Munafò MR, eds.The Neuropharmacology of Nicotine Dependence. Springer International Publishing; 2015:99-123. doi:10.1007/978-3-319-13482-6_4
Potvin S, Tikàsz A, Dinh-Williams LL, Bourque J, Mendrek A.Cigarette cravings, impulsivity, and the brain.Front Psychiatry. 2015;6:125. doi:10.3389/fpsyt.2015.00125
Taniguchi C, Tanaka H, Nakamura S, Saito S, Saka H.Development of a new craving index for anticipating quitting smoking in patients who undergo the Japanese smoking cessation therapy.Tob Induc Dis. 2019;17:89. doi:10.18332/tid/114164
National Institutes of Health.Know your triggers.
Dimoff JD, Sayette MA, Levine JM.Experiencing cigarette craving with a friend: A shared reality analysis.Psychol Addict Behav. 2019;33(8):721-729. doi:10.1037/adb0000519
Aslan M, Sala M, Ralitza Gueorguieva, Garrison KA. A network analysis of cigarette craving.Nicotine & Tobacco Research. 2023;25(6):1155-1163. doi:10.1093/ntr/ntad021
Sala M, Roos CR, Brewer JA, Garrison KA.Awareness, affect, and craving during smoking cessation: An experience sampling study.Health Psychol. 2021;40(9):578-586. doi:10.1037/hea0001105
National Cancer Insitute.Handling nicotine withdrawal and triggers when you decide to quit tobacco.
Oftedal S, Vandelanotte C, Duncan MJ.Patterns of diet, physical activity, sitting and sleep are associated with socio-demographic, behavioural, and health-risk indicators in adults.Int J Environ Res Public Health. 2019;16(13):2375. doi:10.3390/ijerph16132375
Chan EY.Mindfulness and smoking frequency: An investigation with Australian students.Addict Behav Rep. 2021;13:100342. Published 2021 Mar 17. doi:10.1016/j.abrep.2021.100342
National Institutes of Health.How to manage cravings.
Heydari G, Masjedi M, Ahmady AE, et al.A comparative study on tobacco cessation methods: A quantitative systematic review.Int J Prev Med. 2014;5(6):673-678.
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