Section 3: Managing Cravings and Preventing Relapse
A craving rises and falls like a wave
See a craving not as a constant need, but as a wave that rises, peaks, and then fades.
The urge to smoke usually doesn't stay at the same intensity. It rises, becomes noticeable, and then tends to fade.
Rising
The thought of smoking can become noticeable and tension can build. Noticing "a craving wave has started right now" is the first step here.
Peak
Your mind can feel locked onto the cigarette. This is where you use one of the tools you've already chosen, like the 4D method or changing your setting.
Fading
When the intensity of the urge starts to drop, notice that you got through it without smoking. This experience can build confidence for the next wave.
Key takeaways
Instead of treating the wave as if it's endless, seeing it as a temporary process that rises and falls can make it easier to manage.
This content is for general information and is not a substitute for medical advice. Consult a healthcare professional about your own health.