Some Tips to Beat Cravings

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Here are simple techniques to help:¹¹

1. The 5-Minute Rule

Tell yourself: “I’ll wait five minutes.” Cravings can fade before the timer runs out.

2. Deep Breathing

Take slow, deep breaths:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 6 seconds

This calms your nervous system and reduces urge intensity.

3. Distract Yourself

Change your focus:

• Go for a quick walk
• Call or text someone
• Do a small task

4. Drink Water

A glass of cold water can help reduce the physical urge and reset your mind.

5. Use Your Hands

Keep your hands busy:

• Fidget tools
• Pens
• Chewing gum or snacks

Cravings are not commands—they’re signals. And you have the power to respond differently each time.

Each time you overcome a craving, you build confidence. And over time, those cravings will come less often—and feel easier to manage.