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Control cravings
when you quit.

How to be stronger than your cravings.

Cravings are strongest during the first few weeks. Nicotinell provides craving relief and doubles your chances of success versus willpower alone.

4 steps to combat cravings.

1

Be active. Exercise reduces cravings and also improves your mood. Join others for an activity such as biking, hiking, or playing volleyball. Or start walking every day and gradually increase how far you go.

2

Eat smarter. Snack on fruits, vegetables, and whole grains. They’ll give your mouth something else to do and keep you feeling satisfied.

3

Don’t substitute food for cigarettes. Instead, chew on a drinking straw, or a coffee stirrer. Mint-flavored toothpicks give your mouth a sensation similar to smoking and leave it feeling fresh.

4

Find a distraction. Read a book, listen to music, scan your favorite websites, or text a friend. Usually, the cravings will be gone in 15 minutes.

Use this Cravings Tips Tree to find
helpful ways to stay on track.

‘I’m craving a cigarette, what can I do to keep from lighting up?"

WHERE ARE YOU?

HOME

WORK

OUT & ABOUT

WHAT’S TRIGGERING
YOUR CRAVINGS?

I
JUST
WOKE
UP

I
JUST
ATE

I
JUST
DRANK
COFFEE

I’M
BORED

TAKE A SHOWER OR BATH

A hot shower is a relaxing way to distract yourself from cravings. As an added bonus, you can’t smoke when you’re wet.

TAKE A WALK

Distance yourself from the craving. Taking your dog for a walk or just going for a stroll can help reduce cravings.

DO A QUICK SET OF PUSH-UPS AND
SIT-UPS

Exercise can improve your mood and relieve stress.

BRUSH AND FLOSS

Many people experience a craving after eating. Instead of reaching for a cigarette, change your routine and grab your toothbrush.

DO A CROSSWORD PUZZLE

Holding a pencil can replace the feeling of holding a cigarette. Puzzles are also a relaxing way to deal with stress and anxiety.

KEEP YOUR HANDS BUSY AND CALL
A FRIEND

A sympathetic ear can help avoid the urge to smoke.

DRINK A GLASS OF WATER

Water hydrates you and fills you up, and drinking it regularly helps lessen nicotine withdrawal symptoms.

RINSE WITH A MINTY MOUTHWASH

Fresh breath is a great way to fight cravings. It cools your mouth and helps your brain think it doesn’t want a cigarette.

HAVE A HEALTHY SNACK

Replace the need to pick up a cigarette with a low-calorie, healthy snack.

WATCH A MOVIE

Changing locations helps fight cravings. Plus, smoking isn’t allowed in movie theatres.

TAKE A BIKE RIDE

Physical activity can help distract you from tobacco cravings and reduce their intensity.

GET SOME EXERCISE

Running, jogging, and even walking help keep you busy, boost your energy, and make a craving go away.

WHAT’S TRIGGERING
YOUR CRAVINGS?

I’M IN A MIDDAY SLUMP

IT’S TACO TUESDAY

MY CO-WORKERS SMOKE

I’M STRESSED OUT!

HIT THE VENDING MACHINE

Keep your mouth busy with a healthy snack like nuts or sunflower seeds.

GET MOVING

Physical activity helps fight cravings. Walk up a flight of stairs or do stretches at your desk.

FOCUS ON WHY YOU QUIT

Take a 10-minute break to think about your reason (or reasons) for quitting.

SOUP IT UP

Spicy foods tend to bring on cravings in some people. Try soup, salad, or a sandwich instead.

WORK IT OUT

Spend your lunch hour at the gym. You can’t smoke there and the workout will do you good.

BROWN BAG IT

Avoid the cafeteria altogether. Keep fresh crunchy vegetables in the office fridge. Keep an eye out for thieves.

ASK FOR THEIR SUPPORT

Ask your co-workers not to smoke around you or offer you a cigarette.

TAKE A BREAK FROM SMOKE BREAKS

If you’re with others who are smoking, leave—and don’t return until they’ve finished.

BE POSITIVE

Picture yourself as a non-smoker. Think how good it will be to tell others you finally quit.

TALK IT OUT

Talk to your supervisor about your workload. Less pressure equals less temptation to smoke.

TAKE FIVE MINUTES FOR YOURSELF

Spend five minutes quietly meditating at your desk. It can help you focus on the task at hand.

BE AN EARLY BIRD

Try getting into work an hour earlier. You’ll get a jump on the day, making it less stressful.

WHAT’S TRIGGERING
YOUR CRAVINGS?

I’M IN THE CAR

I’M AT THE BEACH

I’M EATING OUT

I’M JUST WALKING AROUND

CHEW ON THIS

Keep candy or straws in the glove box so you can grab one to keep your mouth busy when a craving hits.

TAKE PUBLIC TRANSIT

If you normally smoke in the car, try taking the train or a bus. You’ll get there smoke-free.

JUST BREATHE

At the next traffic light, take 10 deep-cleansing breaths to help the craving pass.

MAKE SOME WAVES

Go for a swim or jog. Studies show that exercise helps curb the urge to smoke.

FOCUS ON THE SOUND OF THE OCEAN

Meditation teaches mindfulness, which can help you accept cravings and learn how to combat them.

HIT THE BOOKS

Take your mind off the craving. A good beach read or a stack of gossip magazines can help keep you distracted.

PUT IT IN PARK

Skip the drive-thru. Instead, eat inside the restaurant where smoking is not allowed.

GOT MILK?

Research shows that drinking milk before you light up makes a cigarette taste awful. The same goes for cheese and yogurt.

SKIP THAT DRINK

Alcohol can make the urge to smoke stronger. Go with flavored seltzer, cranberry juice, or a non-alcoholic beer.

TAKE IT INSIDE

Retail stores don’t allow smoking on the premises. Duck into one and stay until the craving passes.

CHANGE YOUR LOCATION

Are you bored? Don’t stay in the same place for too long. Keeping busy can help you curb the urge.

CALL FOR BACKUP

Call or text a friend for some words of encouragement. The conversation will also distract your mind.

Nicotinell gum helps you resist your cravings.

When you have the sudden urge to smoke, Nicotinell gum helps you stay strong and relieves your withdrawal symptoms.

LEARN MORE