A craving feels like it will keep climbing until you give in. It won't. It rises, peaks, and falls on its own, usually within about fifteen minutes, whether or not you do anything about it. This page is here to get you across that gap. Start the timer, then pick something below and let the wave pass under you.
Worth a bookmark for the next time it hits.
Notice the urge without fighting it. It's a wave, not a command.
The wave passed, and you didn't smoke. That's the whole game. It gets easier every time you win it.
Craving passed? Good. When you've got more than a minute, Cravings & Triggers is the longer read on why they happen and how to rework the routines that set them off. And the whole Quitting toolkit is here whenever you want it.