Tracking and overcoming triggers
Triggers - what makes you smoke?Triggers are what make you want to smoke. Many things can trigger a craving to smoke.
Smoking is paired with many daily activities and emotions. Try keeping track of your triggers. Take note of what you are doing and feeling when a craving strikes. Once you know your triggers, you can make changes that will help you disrupt or avoid that trigger.
Ten common triggers and tips for avoiding them
- Being around other smokers
Ask your smoking family and friends not to smoke around you. Do something else when others
light up or avoid events where there will be smoking.
Focus on your breathing. Breathe in slowly through your nose and out through your mouth. Count to four with each inhale and exhale. Repeat for 5-minutes. Reach out to people who support you, do something physical like walking or biking, play a game.
- Drinking coffee
- Drink your coffee in a different space or at a different time. Change to tea or another drink for a while. Stand up when you drink coffee instead of sitting. Change up your routine.
- Try resting toothpicks or cinnamon sticks in your mouth. Chew carrot sticks. Sing along to music in the car.
- Getting up in the morning
- Break your routine – try hopping right in the shower, stretch, drink water, use your stop–smoking medications.
- Going on break
- Break the routine – change the time, do not go out with the smoker, and reach out to a friend.
- Change the place or chair you usually use for relaxing, have a healthy drink, listen to music, or think of your breath.
- Finishing a meal
- Get right up from the table, brush your teeth, step outside, or play a game.
- Using your phone
- Connect with a friend who supports your quit or play a game. Try less screen time.
Last updated 11/20/2019 2:56 PM