What to do when you crave a cigarette
Practical responses to a cigarette craving: notice triggers, change surroundings, and find evidence-based support.
You can use our free craving exercise without signing up.
Open SOS tool →Cravings often have a trigger
A craving can arrive after coffee, when you feel stressed, or while you follow a familiar routine. Notice where you are and what happened just before the urge. You can respond to a trigger without obeying it.
Choose one small action
Step into another room, take a brief walk, sip water, or call someone supportive. The goal is to make a different choice in this moment rather than promise you will never feel an urge again.
Prepare before the difficult moment
Write down two situations that commonly lead you to smoke. For each, decide what you will do first. For example: “After dinner, I will clear the table and take a short walk.”
Use proven support, too
Counseling and FDA-approved quitting medications can help manage withdrawal. The CDC says combining counseling with medication gives people the best chance of quitting. Talk with a clinician about which options may be right for you.