It’s a triple impact: you may be experiencing withdrawal, you’re dealing with cravings, and you’re not using a thing that once helped.

These first days are hard. Actually, today—Day 4—might be the hardest. Some people quit at this point. Stick with it. You’ve got this!!! It will start getting easier.

Until it does, try these things:

When you are feeling an intense craving, try to distract yourself:
 - Busy your body: change location, do laundry, exercise, move
 - Busy your mind: blast music, draw, create, call/text someone

When you are feeling moderate to low cravings try to center yourself:
 - Meditate: ride the craving… notice it, let it go 
 - Reflect: what are you feeling? Physically, what is happening?
 - Identify: look for patterns in cravings (time, place, feelings, etc.)
 - Learn: what helps you ride them out?
 - Plan: no blame, no shame… just plan for the next craving. Think about what helped you through this craving and how you could use it next time.