When a strong craving appears, it feels as if it will keep growing until we give in. In fact, urges behave more like waves: they rise, peak and then fall, often within a few minutes.
Observe, don't fight
A technique called "urge surfing" invites you neither to fight the craving nor to give in at once, but to watch it with curiosity:
- Name it. "I feel a strong craving for a cigarette."
- Find it in your body. Where do you feel it? Your chest, your hands, your mouth?
- Breathe slowly and notice how the intensity changes.
- Wait for the peak. Tell yourself: "The wave is rising. It will pass."
Delay, don't deny
"Not now, maybe in ten minutes" is much easier to say than "never". Keep your hands busy meanwhile: a glass of water, a short walk, a message to someone.
Know your triggers
Coffee, stress, certain people or times of day. Note them for a week and prepare a swap for each one.
Every wave you ride counts
Each time you let an urge pass, the next one gets a little weaker. And if quitting smoking, alcohol or another habit is too hard alone, your doctor or a specialist service can help.
This article is for general wellbeing, not medical advice. If you're struggling, talk to someone you trust or a professional. Get help now.