Tools
Tools you can use straight away, without an account. They work in your browser; anything you write stays on this device.
Crisis Guardian: 90 seconds
When a craving hits, your mind rushes you. This flow helps you breathe, slow your thoughts, and delay the decision.
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90 seconds
Watch the urge without acting; see its power fade on its own.
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Notice
Recognize your brain trying to convince you—this is a signal, not a need.
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Delay
You don't have to decide now; set a timer and stay in control.
Try it now
Watch this urge for 90 seconds without doing anything. Just watch. Don't judge—breathe.
- Watch this urge for 90 seconds without doing anything. Just watch. Don't judge—breathe.
- Notice your brain trying to convince you.
- You don't have to decide right now.
Time remaining: 1:30
4-4-6: breathe in for 4 seconds, hold for 4, breathe out for 6.
Is the urge as strong as when it started?
Answer honestly; there's no judgment here, only what's true for you.
The Crisis Guardian in the app continues with a delay timer and reminders.
Breathing exercises
The app’s 6 techniques. Choose one and follow the rhythm.
If you feel dizzy, have chest pain, become short of breath or notice anything unusual, stop immediately and return to your normal breathing. If you have asthma, COPD, heart disease, are pregnant or have another health condition, consult a healthcare professional first.
The 4D method
Four steps to give yourself a little space when a strong craving arrives.
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.
My craving plan
A plan to turn to instead of starting from scratch in a difficult moment. Your answers are saved in this browser and are not sent to us. You can also print them.
Nicotine Craving Guide
A two-page summary of craving symptoms and techniques to try straight away. Available in Turkish.
This PDF is in Turkish.
More tools in the app
- Breath-hold Test
Records how long you can hold your breath. It is not a medical measurement.
- Water Reminder
A daily water goal and reminders.
- Journal
A place to note difficult moments and small wins.
- Quiz
Challenge friends and learn together.
- Short games
Snake, Bubble Pop, Reflex and Colour Memory: short breaks to shift your focus.
Sigara Savar is not a medical device. It does not provide medical advice, diagnosis, treatment, therapy, emergency assistance or a guaranteed smoking cessation programme. The content on this site is for general information. In an emergency, contact your local emergency services.