How long does a craving last?

Key takeaways

• Nicotine cravings usually last only a few minutes; one NHS page puts the upper end at 15 minutes.
• Cravings can start within an hour or two of your last use of tobacco.
• They're most frequent in the first days and weeks; the NHS says the first 28 days are hardest.
• Occasional mild cravings can appear months or years after quitting.
• Delaying, slow breathing and switching activities are standard ways to get through one.

How long does a single nicotine craving last?

Health agencies describe it in minutes. The NHS says cravings usually only last a few minutes, and another NHS page says they last up to 15 minutes. The CDC says that for most people the urge will begin to dissolve after a few minutes, and Victoria's Better Health Channel in Australia says that if you delay acting on a craving for five minutes, it will usually pass.

The exact figure differs from source to source, but the message is the same: as Smokefree.gov puts it, cravings don't last forever.

How long do cravings keep coming back after you quit?

The National Cancer Institute says cravings may start within an hour or two after your last use of tobacco and may come frequently for the next few days or weeks. MedlinePlus says to expect cravings for a few weeks, with the first 3 days probably the worst, and the NHS says the first 28 days are hardest, after which cravings often start to get easier.

Over time, cravings get farther apart, and the Better Health Channel says that if you resist each one they get less powerful. The National Cancer Institute adds that occasional mild cravings can still show up months or years after quitting, so it helps to expect them.

Do cravings for alcohol, drugs or gambling last the same amount of time?

The minute-by-minute figures above come from guidance about nicotine. The health agency pages reviewed for this article don't give an equivalent figure for alcohol, other drugs, or behaviors such as gambling or porn, so it isn't accurate to borrow the 15-minute number for them.

What relapse-prevention research does describe is the shape of an urge: clinicians teach people to view urges as an ocean wave that rises, crests and diminishes. A U.S. Department of Veterans Affairs guide to urge surfing notes that many people find a craving vanishes after a few minutes of surfing it.

What helps you get through a craving?

These strategies come from NHS, CDC, National Cancer Institute, MedlinePlus and Smokefree.gov guidance for people quitting smoking:

• Delay. Give it a few minutes before deciding anything; MedlinePlus suggests a personal rule such as waiting at least 10 minutes to see if the craving passes.
• Breathe slowly. The NHS suggests breathing in through your nose for 4 seconds, holding for 5, and breathing out through your mouth for 6.
• Do something else. Go for a walk, call or text someone, or have a distraction such as a game ready.
• Review your reasons for quitting.
• Practice riding the wave. The CDC suggests practicing riding the wave of an urge a few times a day.
• Ask about treatment. The National Cancer Institute suggests trying nicotine replacement products or asking your doctor about other medications.