Get help now
If a craving is hitting right now
Cravings pass — usually within three to five minutes. Reach a real person below, or try the quick reset. If you are thinking about harming yourself, contact your local emergency number right away.
1-800-QUIT-NOW
Free coaching and a personalized quit plan from your US state tobacco quitline.
Call 1-800-784-8669SAMHSA Helpline
Free, confidential treatment referral and information (US).
Call 1-800-662-4357Crisis Text Line
In emotional crisis? Text HOME to 741741 to reach a trained counselor.
Visit crisistextline.orgTalk to your doctor
A GP can build a quit plan around you and, if it's right for you, prescribe medication.
Learn moreTell someone you trust
Quitting with one person in your corner makes it far more likely to stick. Text them now.
Learn moreFind a local service
Most countries run free national quitlines and clinics. Search 'stop smoking service' plus your country.
Learn moreRead more calm-down techniques
15 simple, real ways to settle your body and mind, for this moment or any stressful one.
Read the guideThese are free resources in the United States. QuitNatural is not affiliated with these organizations.
A quick reset
Try this for the next 3 minutes
You don't have to white-knuckle it. Give yourself something calmer to do while the craving fades.
Breathe, slowly
In for 4, hold for 4, out for 6. Repeat five times — it calms the nervous system.
Use your hands
Reach for a QuitNatural tool, a glass of water, or anything to hold.
Change the scene
Step outside or into another room. A small shift breaks the loop.
Name five things you can see
It pulls your mind off the urge and into the room.
Remember why you started
The wave will pass whether or not you smoke. You don't have to act on it.
You've got this
These moments pass.
You got through the last one. You'll get through this one too.