Triggers are certain times, places, people, or feelings that make you want to smoke. You can plan ahead to deal with your triggers if you know what they are.
To help identify the things that trigger you to pick up a cigarette, use a smoking record to help you keep track of when you smoke, what you’re doing when you smoke, and how strong your cravings are.
Watch for these common triggers and think about how to deal with them:
The first cigarette in the morning: Try a new morning routine. Starting your day off doing something different will help you approach the day with a new mindset.
Time after a meal: Have a mint or a cup of tea. Get up from the table or take a walk.
Driving: Clean out the car to get rid of the cigarette smell. Keep healthy snacks or sugar-free gum in the car with you.
Drinking alcohol or using other drugs: Alcohol can make you relax and give in to the idea of having a cigarette. Try not to drink for the first few weeks you are quitting. If you decide to drink, try having a soda or juice at least half the time. Other drugs can have the same affect as alcohol.
Boredom or down time: Do something. If you are inside, go outside. Run an errand. Clean a room. Turn on some music. Do a crossword or thumb through a magazine and look for a new recipe to try.
Coffee breaks: Avoid areas where people are smoking. Take your break and call a friend. Take some water or gum with you.
Stress: Stress is a major trigger for most people. You will feel less stressed if you get 7-8 hours of sleep, get out and do something active each day, and talk to someone about what’s bothering you.