• Irritability or tenseness: Soak in a hot bath, practice relaxation techniques, and exercise.
• Hunger: Drink lost of water or low-calorie liquids (but limit caffeinated beverages) and snack on vegetables and fruit.
• Dry mouth; sore gums, tongue or throat: Sip ice water or cold fruit juice; chew gum.
• Irregularity: Add fiber to your diet: fruits, vegetables, whole grains; and drink plenty of water (aim for eight glasses a day).

25 Ways to Control Tobacco Craving

1. Take a warm shower or bath
2. Go for a walk
3. Drink a glass of water or milk
4. Call/visit a friend or family member
5. Take a nap
6. Exercise
7. Chew sugarless gum
8. Munch on a carrot or celery stick
9. Puff on a straw or cinnamon stick
10. Take a relaxation break
11. Keep your hands busy (rubber bands, paper clips, a smooth stone)
12. Brush your teeth
13. Go shopping
14. Write a letter
15. Listen to music
16. Schedule meetings or activities when you know your urge to smoke is greatest
17. Find something to make you laugh (movie, comics, joke book, etc.)
18. Prepare a low-fat meal
19. Go to a concert or play
20. Try a new hobby (painting, dancing, sports, etc.)
21. Repeat positive affirmations
22. Read a book or the newspaper
23. Play with your children or grandchildren
24. Mow the lawn or wash the car
25. Go for a drive (unless you typically use tobacco while driving).

Print out the Take-Action Forms Personal Action Plan to create your strategy for success and Controlling Cravings to set goals and record strategies for controlling your cravings.

When you complete the activities in this stage, continue on to Stage Four: Feeling Good About Not Using Tobacco.