Make Room For More D's in Your Life

Blog Post created by NDC_Team on Feb 13, 2019

Recently when working with a group of patients quitting tobacco, we were talking about coping skills for urges and cravings.   While we have traditionally looked at the 4 D’s (Delay, Distract, Deep breathing, and Drink water), this group added 2 more to the list: Discuss, and a surprise fun one - Dance!!


So, consider trying these cognitive strategies for your cravings or urges to smoke:

Delay:  Delaying acting on your urges - say 5 minutes  - and most likely the urge will lessen or even completely go away.

Distract:  Find something to occupy yourself with for a few minutes while the urge or cravings dissipate.

Deep breathing:  Breathe in through the nose, and out through the mouth.  This can be very calming and relaxing.

Drink water:  That’s right!  Drinking water does help with cravings; and while most of us don’t drink enough of this life giving fluid anyway, it is a good reason to drink up!


And finally, the 2 new ones:

Discuss:  Ask for help from, and utilize, the support people in your life to help you work through cravings and urges.

Dance:  Quitting smoking is hard work – make sure you celebrate your efforts !!


Barb Dallavalle, MA, LP

NDC Counselor/CTTS