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Take Control of Cravings & Urges

Urges for nicotine are normal. They will go away in just a few minutes, whether you vape or not.

 

Most nicotine cravings last 3 to 5 minutes.1

Over time, they get weaker and come less often. You could still have some cravings, but they will just pass by.

If you quit Cold Turkey, nicotine will be out of your body in about three days.2 Urges may peak then, but they will get better.

 

Get to Know Your Cravings

How would you describe your urges? Ask yourself these things and keep track of your answers:

  • How often?  Count them
  • How strong?  Rate them
  • How long?  Time them
  • What triggered them?  Plan for them

Ways to Deal

The Four Ds

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Delay

Wait it out

  • Remember, this will pass in a few minutes.
  • You are in control. Not the cravings and urges.
breathe

Deep Breathe

Release stress

  • Slowly exhale the air from your lungs.
  • Slowly inhale deeply through your nose for 4 seconds.
  • Hold your breath for 4 seconds.
  • Exhale through your mouth for 4 seconds.
  • Hold for 4 seconds.
  • Repeat several times.
water

Drink water

Satisfy the craving

  • Have your water bottle handy throughout the day.
  • Take sips when the cravings hit.
distract

Distract yourself

Do something else

  • Play a game … like Rae the Destroyer in our free, No Vape app, for iOS & Android.
  • Put on your favorite song and dance the cravings away.

 

The Two Rs

 

Remind

Go over your reasons to quit.

Refuse

Tell yourself: It's not that you can't vape, it's that you don't want to. 

Tell yourself
I can do this! I am strong! 

Think of a place that relaxes you.
Close your eyes. Picture yourself there. Take a deep breath.

Positive thoughts can help you get through cravings. 

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