All smokers tend to smoke at certain times, in certain places, and in conjunction with certain other behaviors. When quitting, identifying these patterns and altering them is vital. When possible, changing your environment and surrounding situation is one direct way to do this. If that isn’t possible or effective, finding something else to occupy yourself with in lieu of smoking can help. There are many healthy–or at least, harmless–behaviors you can integrate that will help distract you from the urge to have a cigarette.

Snacking is one that some people do unconsciously when quitting. Turning to food instead of smoking can have negative consequences, but if you are conscientious it can be quite beneficial. Gum, low calorie hard candies, fresh fruits and vegetables, and low calorie beverages are good choices.

Sometimes the craving is better controlled by helping the time pass, rather than addressing the aspect of oral fixation. Simply counting to twenty, and taking deep, slow breaths may be enough. Engaging in a small distraction can work, too. For example, washing your hands or face, or taking a moment to read some motivational quotes that you keep in your wallet can give you time to collect your willpower.

Keeping a journal of the circumstances surrounding your cravings will give you a more clear idea of how to successfully combat them.