How long does a nicotine craving last?

What is a nicotine craving?

A craving is a single, strong urge to use tobacco. Every kind of tobacco, smokeless ones like gutka and khaini included, contains nicotine, which is addictive.^{Source 3} When you stop, cravings are one of the common withdrawal symptoms, along with irritability and trouble concentrating.^{Source 4}

Cravings are often set off by stress, certain situations and daily routines:^{Source 1} the cup of chai, the end of a meal, a break at work. Knowing your own triggers helps you see the next craving coming.

How long does a single craving last?

Minutes, not hours. The NHS says cravings usually only last a few minutes.^{Source 1} The CDC says that for most people, the urge will begin to dissolve after a few minutes.^{Source 5} Cancer Council Australia's advice is to delay acting on the urge, because after five minutes it weakens.^{Source 2}

A craving can feel like it will keep building until you give in. It doesn't. It fades, even if you don't use tobacco.

What is the Five-Minute Rule?

It's the idea TobaFree is built on. When a craving hits, you don't decide anything about quitting. You get through the next five minutes: delay, breathe, do something else, and let the urge weaken.^{Source 2Source 6}

Do cravings get easier over time?

For most people, yes. Withdrawal symptoms, cravings among them, usually peak within the first week and lessen over time.^{Source 4} Smokefree.gov, from the US National Cancer Institute, says symptoms are strongest in the first few days or weeks, then get weaker and happen less often.^{Source 7}

The NHS says cravings are hardest in the first 28 days, as your body adjusts to no nicotine, and that after that they often start to get easier.^{Source 1} So the first month is the stretch to plan for. Some days will be easier than others.

What can I do for those five minutes?

Pick one thing before the craving arrives, and start it the moment it hits.

• Breathe slowly. The NHS suggests a 4-5-6 exercise to calm yourself: breathe in through your nose for 4 seconds, hold for 5, and breathe out through your mouth for 6.^{Source 1} WHO suggests taking 10 deep breaths until the urge passes.^{Source 6}
• Drink some water. WHO calls it a healthy alternative to putting a cigarette in your mouth.^{Source 6}
• Move, or switch what you're doing. Go for a walk, listen to music or talk to a friend.^{Source 2Source 6}
• Keep your hands busy. Have a distraction ready, because the craving won't wait while you find one.^{Source 1}
• Text someone. That's what the TobaFree Coach is for. Message it on WhatsApp the second a craving hits, and it stays with you through the five minutes.

Does this apply to gutka and khaini too?

Most of the advice above is written for people who smoke. Smokeless tobacco contains nicotine too, and people who use it have levels of nicotine in the blood comparable to people who smoke cigarettes.^{Source 3} So cravings are part of quitting gutka and khaini as well, and the same five minutes are the ones to get through.

When should I get more help?

If cravings keep winning, add support rather than going it alone. India's National Tobacco Quit Line is free on 1800-112-356 (toll free).^{Source 8} A doctor can also talk to you about medicines: quit-smoking medications can help reduce the symptoms of nicotine withdrawal and make quitting easier.^{Source 7}

TobaFree is behavioural support, not medical treatment, and it doesn't replace your doctor.