Using the 4Ds to Conquer Cravings
When a craving hits, it usually only lasts between 3 and 5 minutes. Since you will not always be able to avoid a trigger, the trick is to have a plan to ride out the craving until it passes. Make a list of ways to beat cravings using the 4 Ds strategy: Delay, Distract, Deep breathing, Drink water.
Delay
Here is the big secret to beating cravings: they rarely last more than a few minutes. Wait 5 minutes when you feel the urge to smoke or vape and the feeling will pass. Do activities to pass the time like take a shower, clean out a closet, or go for a jog.
Distract
Do something else to take your mind off of your desire to smoke or vape. When the craving hits, stop what you are doing immediately and do something different. And remember, you do not have to do this alone. Call or text a friend or call one of our Quit Coaches at 1.877.455.2233.
Deep Breathing
Inhale through your nose and hold it for a count of 5. Slowly breathe out through your mouth for a count of 7. Repeat a few times to reduce your cravings, stress and anxiety. Inhaling and exhaling tricks your body into feeling as though it is already relaxed, which in turn relaxes you.
Drink Water
It is important to replace the hand to mouth behavior of smoking with another healthy activity. Drinking water will change the feeling and taste in your mouth and will actually help to reduce the cravings. Try sipping slowly, holding each sip in your mouth for a few seconds.