Stay quit by finding your way to get through a craving. Remember: the craving will pass.

Even after you quit, a tobacco craving can still be a sucker punch to the gut. But don’t stress. Cravings usually only last about five to 10 minutes and they are normal. You just need to find a way to get through these short periods when the urge for tobacco hits. Try one or more of the following:

• Get some quick physical activity. Go for a short walk, do a round of push-ups or a couple of burpees. Also good for gains.
• Take a water break. It gives you something to do and it changes the taste in your mouth. Water and other plain drinks are best since they won’t remind you of tobacco the way coffee, beer or soda might. If plain water is too boring for you, try adding some fresh fruit or grab a flavored seltzer instead.
• Brush your teeth. Minty breath keeps things fresh. Pop a breath mint, sugar-free candy or chewing gum and keep these treats on hand in case a craving hits when you’re on the go.
• Snack on something healthy. Stock up on healthy snacks like nuts, whole wheat crackers, raisins, baby carrots or celery so you’re not making a beeline for the vending machines. Bring your new snacks to work with you so you’re not tempted by unhealthy options.
• Chew a straw or toothpick. Just having something in your mouth can help you get through a craving. But like, don’t just put random things in your mouth.
• Keep your hands busy. If you miss the feeling of having a vape or cigarette in your hand, find another way to keep your hands busy. Try a pen (non-vape, obviously), stress ball or other small item you can keep in your pocket. Fidget spinners are still cool right?
• Take a tobacco-free break. If you can, take a short break and walk around. Take some deep breaths and review your quit plan.

If a craving has you feeling down, punch back and beat your need for tobacco. Find the tricks that will work for you, so you’re prepared to step out swinging.