Crave Episode Frequency
Be prepared for a small spike in crave episodes on day seven, as you celebrate your first full
week of freedom from nicotine. Yes, for most of us, nicotine use was part of every celebration. Also
stay alert for subtle differences between crave-triggers. For example, the Sunday newspaper is much
thicker and may have required three cigarettes to read instead of just one.
Understanding the Big Crave – The “average” quitter will be experiencing just 1.4 crave episodes
per day within ten days. After that you may soon begin to experience entire days without encountering
a single un-reconditioned subconscious trigger. If a later crave episode ever feels more intense, it is
likely that it has been some time since your last significant challenge and you’ve dropped your guard
and defenses a bit. It can feel as though you have been sucker-punched. If one does occur, see the
distance between challenges as the wonderful sign of healing the incident reflects.
Crave Coping Techniques - One crave coping method is to practice slow deep breathing while briefly
clearing your mind of all needless chatter by focusing on your favorite person, place or thing. Another
popular three minute coping exercise is to say your ABCs while associating each letter with your
favorite food, person or place. For example, the letter “A” is for grandmother’s hot apple pie. “B” is for
warm buttered biscuits. You may never reach the challenging letter “Q.”
Embracing Craves - Another coping technique is to mentally reach out and embrace your craves.
A crave cannot cut you, burn you, kill you, or make you bleed. Try to be brave just once. In your mind,
wrap your arms around the crave’s anxiety energy and then sense as it slowly fizzles while within your
embrace. Yes, another trigger bites the dust and victory is once again yours, as you reclaim yet
another aspect of life!
Confront Your Crave Triggers - Within two weeks, you should begin to realize that everything
you once did while nicotine’s slave can again be comfortably done without it, and often better.
Meet, greet and defeat your triggers. Don’t hide from them. You need not give up anything during
recovery except nicotine.
