First, make a contract with yourself to identify six to 12 strategies to use whenever you get a tobacco craving. A craving is like a wave on the ocean. As it begins to crest, you might become worried about your ability to resist the urge, and you may focus on anticipating how bad it will get.
Anticipated discomfort is often worse that the real experience.
Also, remember to give yourself time. Just like a wave, the urge will build, crest, relax and disappear. Your preparation, determination, practice and social support can be very helpful in reducing both the frequency and intensity of your cravings. Tobacco cravings appear to be mild in the morning. The period of most intense craving is between noon and 10 p.m., with the peak between 7 and 8 p.m. Craving is most intense for the first two to three days, then drops off sharply, and substantially reducing by the end of the first week.