Section 3: Managing Cravings and Preventing Relapse
The 4D method (Delay - Deep breathe - Drink water - Distract)
Delay • Breathe deeply • Drink water • Distract yourself: apply four simple steps in order to interrupt the automatic smoking behavior in a crisis moment.
The 4D method is a simple crisis plan you can use to create a few minutes of space and interrupt the automatic behavior when a strong craving hits.
Manage the craving in 4 steps
- Delay: when the craving hits, instead of acting right away, delay the decision to smoke for a few minutes.
- Deep breathe: focus on easing the bodily tension with slow, controlled breathing.
- Drink water: a few sips of water can place a simple pause in between and interrupt the automatic smoking behavior.
- Distract: change your setting, take a short walk, call someone, or shift your mind to something else.
Key takeaways
The goal of the 4D method isn't to instantly "destroy" the craving; it's to put time between the automatic reaction and the cigarette so the wave can pass.
This content is for general information and is not a substitute for medical advice. Consult a healthcare professional about your own health.