The 4 Ds can lessen the discomfort associated with the urge to smoke or vape. Try these 4 Ds and see which will work for you.

⏳ Delay

When your craving is a mild one, it’s possible to wait it out. After a few moments, you will find that the urge fades and then disappears. Try listening, singing, or dancing to a favorite music playlist, going for a walk, calling a friend, or nibbling on a healthy snack.

The urge goes away whether or not you smoke – normally within 5 to 10 minutes.

🎨 Distract

Here is a short list of activities that you can do when you have an urge:

<aside> 🗒️ Review your most important reasons for quitting tobacco.

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<aside> 💭 Talk yourself through the urge.

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<aside> 🏃‍♂️ Stretch / Walk Around the Block / Jumping Jacks

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<aside> 📆 Alter your routine.

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<aside> 🏋️‍♂️ Tackle a chore.

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<aside> ✏️ Doodle.

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<aside> 🛠️ Work on a hobby or crossword puzzle.

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<aside> 🚿 Take a shower.

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<aside> 😬 Brush your teeth.

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<aside> 🍬 Chew cinnamon gum.

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<aside> 🎺 Play an instrument.

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