It is unnerving to have urges and thoughts of smoking resurface months after quitting. However, this is a very common part of recovery from nicotine addiction. Fortunately, you can learn what is behind your urges, develop healthy coping mechanisms, and regain control over your cravings.
How Long Do Cravings Last?
Right after you quit smoking, your body goes through nicotine withdrawal. Extreme cravings for cigarettes throughout the day are normal, but they generally subside (along with other symptoms of withdrawal) about three to four weeks after quitting. Months after you quit smoking, you may still experience urges to smoke—although they are usually less frequent than when you first quit. Participants of one study reported they felt cravings for as long as six months after quitting smoking. Another study found that people who quit smoking were much less likely to experience cravings after their one-year mark of quitting. In other words, the longer you go without smoking, the less intense your cravings should become.
What Causes Cravings?
You’re not alone if you experience cravings months after quitting. These can be triggered by:
Alcohol use Being in a place where they used to smoke Depressed mood Seeing someone smoke
If you’re experiencing cravings months after you quit smoking, they’re likely being triggered by something you’re feeling or something in your environment. Your emotions—like happiness, sadness, and boredom—can also increase cigarette cravings. Maybe you would always smoke when drinking alcohol. Or maybe you’re used to smoking while you drive, or when you go out with friends. Doing these things after you’ve quit smoking can trigger a craving. Research has shown that genetics may even play a role in cigarette cravings. You may be genetically predisposed to having longer-lasting cravings after quitting. Remind yourself that you’re doing the work now to change the mental responses you have to your smoking triggers. With practice, those thoughts (and the urges that come with them) will fade away.
How to Relieve Cravings
As you did during the first days of smoking cessation, it’s helpful to get your mind off smoking. Be proactive and deal with each craving as it comes up. This is a phase in the recovery process that almost everyone goes through.
Try Some Lifestyle Changes
Managing these bumpy days and months into your smoking cessation journey will be much easier when your batteries are fully charged. If you feel like your cravings are becoming more intense, take it as a cue to engage in more self-care. You might avoid certain situations temporarily—like going to a bar or to a party where people will be smoking—if you know they’re likely to trigger you. If an urge to smoke catches you off guard, you might engage in some mindfulness meditation or breathing exercises. Simply stay in the moment without acting on your urges. This exercise can remind you that the moment will pass and so will the craving. You can find more coping strategies that work for you by following the five Ds of smoking cessation: delay, distract, drink water, deep breathing, and discuss.
Reach Out for Support
Make a plan for when you feel a craving. Reach out to a trusted family member or friend who can offer encouragement while you wait for the craving to pass. Becoming part of a support group for quitting smoking can give you support and motivation as well. If you can, reach out to someone from your in-person or online support group. Or, try downloading a quit smoking app on your phone. You can check the app any time you are craving a cigarette.
Talk to Your Doctor
If you’re having trouble managing your cravings, talk to your doctor about your options. Some people find nicotine replacement therapy (NRT) a useful method to stay away from cigarettes. NRT gives your body small doses of nicotine without the toxic chemicals in cigarettes. NRT comes in lozenges, mouth sprays, gum, and patches. Talk to your doctor about the best type of NRT for you. There are also medications to help you quit smoking such as Zyban (bupropion) and Chantix (varenicline tartrate); however, these may be most effective when taken before quitting smoking, so it’s best to talk to your doctor.
A Word From Verywell
Try not to fear the ups and downs that come with quitting smoking. Although you might be feeling frustrated by cravings, all of this discomfort can pass in time if you just keep applying yourself to your goal of staying smoke-free, one day at a time. For more mental health resources, see our National Helpline Database.
