How to Control Smoking Triggers
Making the decision to quit smoking can have a monumental impact on your health. But as many former smokers know, deciding to quit and actually quitting are two very different things. As Mark Twain once said, "Quitting smoking is easy. I've done it a thousand times." Learning to control your smoking triggers -- the environmental and emotional situations that make you crave a cigarette -- can be key in your quest toward becoming a nonsmoker and staying that way.
Instructions
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Identify your smoking triggers by carrying a notebook with you and using it to log situations that make you desire a cigarette. Note how intense each craving is, the time of day the craving occurs, what you are doing at the time, who you are with and how you are feeling emotionally. After a few days of keeping careful notes, you'll begin to see a pattern develop.
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Plan ahead to develop strategies for dealing with smoking triggers. Experts agree that, at first, you may be more successful if you avoid smoking triggers altogether. For example, if you typically crave a cigarette after drinking an alcoholic beverage, it may be best to avoid alcohol when you are first giving up cigarettes.
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Avoid temptation after a meal by changing your routines. Do not linger at the table when you finished eating. Go for a brisk walk instead, or busy yourself with meal cleanup or an enjoyable hobby that keeps your hands occupied.
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Change your morning coffee routine if you are used to pairing coffee with cigarettes. Plan to have your coffee at a place where you are not allowed to smoke, such as a coffee shop or at your office.
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Learn new ways to cope with stress if emotional upset triggers a desire to smoke. Try deep-breathing techniques, or go for a quick walk to release pent-up stress. Incorporating yoga or other exercise into your daily life is a healthy way to keep stress at bay.
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Avoid other smokers. Talk to friends who smoke about activities you can do together that do not involve smoking. If you are used to taking a smoke break at work, find other pleasurable ways to fill that time, such as chatting with coworkers who do not smoke or having a healthful snack.
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Conquer strong cravings with substitutions. Chew on sugarless gum or munch on carrots or other satisfyingly crunchy low-fat snacks. You might also consider nicotine replacement products, such as nicotine gum or nicotine patches. Discuss nicotine replacement options with your doctor before using them.
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Tips & Warnings
According to the American Cancer Society, one in five deaths in the United States can be linked to tobacco use. Smoking is harmful to almost every organ in your body. In addition to putting you at high risk for developing cancer, smoking also puts you at risk for heart disease and lung disease.
References
Resources
- Photo Credit 3 no smoking image by wayne ruston from Fotolia.com
