Tobacco Control & Prevention Overview. 10 Ways to Resist Tobacco Cravings

 Tobacco Control & Prevention Overview

Tobacco use is a pediatric disease: most adult tobacco users initiate use during adolescence; initiation is often connected to parental/peer tobacco use, exposure to tobacco imagery in movies and media, and targeted marketing of tobacco products to youth. Secondhand tobacco exposure is another critical health concern: globally, approximately half a billion children and adolescents are exposed to tobacco smoke at home.

Health disparities exist in tobacco use and exposure, and structural forces play a critical role in tobacco initiation, nicotine dependence and perpetuation of use. Pediatricians play a crucial role in addressing tobacco use and exposure with children, adolescents and families.

References to “tobacco” throughout this resource are intended to include all commercial tobacco and nicotine products, including (but not limited to) combustible tobacco, e-cigarettes, smokeless tobacco and heated tobacco products. When we reference tobacco, we are referring to commercial tobacco, and not to the sacred and traditional use of tobacco by some Native American communities.

10 ways to resist tobacco cravings

People who smoke take in the chemical nicotine from tobacco. Each time you use tobacco, nicotine triggers the brain's reward system. People become addicted to that trigger. But people who smoke can also get used to the habit of smoking, not just the nicotine.

The chemical addiction and the habits people form around smoking, when combined, make it hard to quit.

Like most people who smoke, you may have tried to quit. But it's rare to stop smoking on your first attempt, and even harder if you try to do it without help. You have a better chance of preventing smoking relapse if you have help and if you make a plan.

To get started, here are 10 ways to resist the urge to smoke or use tobacco when a craving strikes.

1. Use the Right Nicotine Replacement Therapy for You

Nicotine replacement therapy (NRT) reduces withdrawal symptoms and helps control cravings by supplying nicotine in a safer form. Options like patches, gum, lozenges, inhalers, and nasal sprays can be effective. Choosing the right NRT based on your habits and preferences can double your chances of quitting successfully. Consult a healthcare provider to tailor the best method for you. NRT supports a gradual withdrawal process, easing the transition to a tobacco-free life while minimizing discomfort and the urge to relapse.

2. Know What Triggers Your Urge to Use Nicotine or Tobacco and Make a Plan

Triggers are specific people, places, or emotions that prompt you to smoke or use tobacco. Common ones include stress, alcohol, boredom, or social situations. By identifying your triggers early, you can develop a plan to avoid or cope with them in healthy ways. For instance, if drinking coffee makes you crave a cigarette, try switching to tea or changing your routine. Having a concrete plan helps you stay ahead of cravings and reduces your chances of giving in during vulnerable moments.

3. Distract yourself until the nicotine or tobacco craving gets better

Nicotine cravings may be strong, but they often ease up within minutes. Try setting an alarm for 10 minutes and then pick an activity that distracts you or that you enjoy. You could also go to a place where smoking or using tobacco or nicotine products is banned.

Tell yourself that the urge to smoke or use nicotine will peak and then get better, whether or not you use tobacco or nicotine. It can also be helpful to write down the main reason why you're quitting. When a craving hits, you can look at your reason and get through the craving.

4. Replace Tobacco or Nicotine with Gum, a Healthy Snack, or a Mint

When cravings hit, occupying your mouth with something healthy can reduce the urge to smoke. Keep sugar-free gum, mints, raw veggies, or nuts on hand to satisfy oral fixation and avoid reaching for tobacco. These small alternatives can help you stay mindful and interrupt the pattern of lighting up. Chewing or snacking also provides sensory satisfaction that mimics smoking without the harmful effects. With time, this healthier habit can become your new normal, making it easier to quit tobacco for good.

5. Don’t Cave to a Nicotine Craving 

Resisting even one cigarette is crucial. Telling yourself “just one won’t hurt” can quickly lead to a full relapse. Remind yourself that cravings are temporary and you have the strength to overcome them. Take a few deep breaths, drink water, or remove yourself from the situation. Each time you say no, you’re reinforcing your decision to quit and building willpower. Success comes from consistency, and every small win brings you one step closer to a healthier, tobacco-free lifestyle.

6. Physical Action Can Help Manage Mood and Craving as You Quit Tobacco 

Physical activity is a powerful tool to fight cravings and lift your mood. A brisk walk, stretching, dancing, or even a few minutes of exercise can reduce tension and boost endorphins—your brain’s natural mood enhancers. Regular physical activity also helps regulate weight, improve sleep, and distract from thoughts of smoking. Whenever you feel the urge to smoke, get moving. It doesn’t need to be intense—just something to engage your body and mind in a healthy and energizing way.

7. If Tobacco Helped You Deal with Stress, Try Other Ways to Relax

Tobacco is often used to manage stress, but there are healthier, more effective options. Practice deep breathing, meditation, yoga, listening to calming music, or journaling to relax and center yourself. These techniques improve your mental clarity and reduce anxiety without harmful side effects. By replacing tobacco with positive coping strategies, you gain tools that support your overall well-being. Over time, your body and mind will rely on these healthier methods to handle life’s challenges instead of reaching for nicotine.

8. Set up a support system to help you resist a tobacco craving

Know your tobacco triggers and plan your support. For example, join an online support group, ask family or friends to be available, or attend an in-person support group for help.  

In-person or online counseling can help too. With a counselor, you practice skills you need to give up tobacco for good. The more time you spend with a counselor, the better your treatment results might be.

 In the United States, you can call 800-QUIT-NOW (800-784-8669) to be connected to your state's tobacco cessation services. People age 18 and older can also text the phrase QUITNOW to 333888 to reach their state's services.

9. Plan for Long-Term Success and Prevent Tobacco Relapse

Relapse is a common part of quitting, but with a solid plan, you can avoid it. Set clear goals, track your progress, and prepare for risky situations like parties or emotional stress. Build a routine that supports your new lifestyle—stay active, eat well, and sleep regularly. If you slip up, don’t give up. Reflect on what triggered the relapse, and adjust your strategy. Planning for success means thinking ahead, staying proactive, and treating quitting as a long-term journey.

10. Remind Yourself of the Benefits

Keeping your motivation strong is essential. Remind yourself of the many benefits of quitting—better health, more energy, fresher breath, clearer skin, and financial savings. Write down your reasons and review them daily. Visualize your tobacco-free future and how good it feels to be free from addiction. These positive reminders help strengthen your resolve, especially during tough moments. The more you focus on the rewards, the more empowered and committed you'll feel to maintaining a healthier, smoke-free life.

Quit smoking for life 

Nicotine cravings get easier to handle after the first week but they don't go away. Over time, symptoms lessen and the urge to smoke goes down. For some people, the habit of smoking or using nicotine is the craving that lasts the longest.

Smoking relapse within six months of quitting is common. But you can improve your chances with a plan that includes quit-smoking medicines and counseling. Together, medicine and counseling help you take control of your thoughts, manage your response to challenging situations, and use medicines to handle cravings and nicotine withdrawal.