A craving is a strong urge to smoke. Cravings get less with time but they can be pretty overwhelming when you're in the middle of one!

The key to surviving cravings is to resist them straight away – and you'll find they become less regular and less intense each time.

Working out when a craving is starting is really useful. That way, you can pick up on it just when it's starting and not so strong. Get in early and hit it hard!

Don't give in. The more you starve your cravings of satisfaction, the more they go away.

Some people find the 4Ds useful in coping with cravings:

DELAY acting on the urge to smoke. Don’t open a pack or light a cigarette. After five minutes, the urge will weaken.
In the meantime:

DEEP BREATHE by taking a long, slow breath in, and then slowly breathing out again. Repeat this three times.

DRINK WATER, sipping slowly.

DO SOMETHING ELSE and take your mind off smoking. Listen to some music, phone a friend, go for a walk – whatever works for you.

> About stress
> Managing stress
> A quick relaxation tip
> Link to stories

A quick relaxation tip

The way you breathe can show how much tension you're carrying in your body. When you're tense, your breathing usually becomes shallow and rapid, occurring high in your chest. When you're relaxed, you breathe more deeply and from your abdomen.

To stop your thoughts from racing around in your body – and to get some cleansing, relaxing breaths – take a moment out to try this exercise.

1. Sit in a relaxed position, on a chair or the ground, and close your eyes.
2. Gently focus your mind on your breathing – in through your nose, and out through your mouth.
3. Take five slow, deep breaths and feel the air going in and out.

A quick relaxation tip cont.

1. Then notice, as you take another five deep breaths, how your abdomen rises and falls with each breath.
2. As you breathe deeply in and out, imagine the air coming in spreading oxygen and energy to all the parts of your body.
3. And, as you breathe out, think or say 'relax' – or another word that makes you feel good and peaceful.

> Link to stories