Tracking and overcoming triggers
Triggers - what makes you smoke?Many things can trigger a craving to smoking. Smoking is paired with many daily activities, different emotions, and moods. Try keeping track your triggers by taking note of what you are doing and feeling when a craving strikes. Then make some changes that will disrupt the pattern and help you to 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 were there will be smoking.
All stress responds to focusing on your breathing. Take 10 slow breaths, reach out to people who support you,
do something physical like walking or biking, play a game, or pet your dog.
- 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.
- Use toothpicks or have carrot sticks around. Sing along to music loud and strong!
- Getting up in the morning
- Break your routine – hop right in the shower, stretch for five minutes, drink water to dull the craving, and 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, go to some “Stay Quit” communities, or take a break from the phone.
Last updated 8/20/2018 6:08 PM