The craving comes suddenly and feels overwhelming. The good news: it only lasts 3-5 minutes. With these techniques you can ride it out.
Contents
1. The 4-7-8 Breathing Technique
This technique calms the nervous system and helps against cravings:
- Breathe in through your nose for 4 seconds
- Hold your breath for 7 seconds
- Breathe out through your mouth for 8 seconds
Repeat 3-4 times. The technique distracts and relaxes at the same time – exactly what you are looking for when vaping.
2. Craving Surfing
Instead of fighting the craving, observe it:
- Recognize: "This is a craving"
- Observe how it grows stronger
- Observe how it reaches its peak
- Observe how it fades
Like a wave, the craving comes and goes. If you just observe it instead of reacting to it, it will pass.
3. Drink Ice-Cold Water
A glass of ice-cold water is surprisingly effective:
- The cold shock distracts your brain
- Your mouth is occupied
- Your body is busy with something else
Bonus: Many people confuse thirst with a craving.
4. Replacement Action
Your hand wants to hold something, your mouth wants to do something? Give them an alternative:
- Chew gum
- Hold a pen
- Squeeze a stress ball
- Chew on a straw
- Snack on carrot or celery sticks
5. The 5-Minute Rule
Tell yourself: "I'm not going to vape now. I'll wait 5 minutes."
In 5 minutes the craving is usually over. If not, wait another 5 minutes. This technique gives you control without saying "never again."
Conclusion
Every craving you overcome makes you stronger. Over time they become less frequent and less intense. These 5 techniques are your tools for the tough moments.
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