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Coping with our Triggers

Cigarette smoking is truly a habitual behavior. We smoke at certain times because it is how we have trained our bodies to handle certain events. For example,

‘When I get up I reach for a cigarette. If I don’t have one, I don’t feel like I have really started my day’

Other people smoke while they are working at the computer, talking on the phone or driving. Doing these things without smoking just feels wrong. These are triggers. They are referred to as triggers because they kick off your urge to smoke. To fight these triggers you have to find other things to associate with those activities. The list below offers some suggestions for ways to distract yourself when you get the urge to smoke. It make take some time to identify all your triggers and change how you respond to them but once you’ve learned new patterns of behavior smoking a cigarette while driving will seem weird to you. Try keeping a journal or log of what your triggers are. The Federal smoking cessation website has a great tool for documenting your personal triggers available.

Triggering Mechanisms (that may cause you to smoke)

1. In times of stress (i.e., argument with partner, difficulty at work)

Coping Strategies (alternatives to smoking):

  1. Deep breathing
  2. Relaxation exercises
  3. Brisk walk
  4. Talk to a friend

2. Boredom and/or loneliness

Coping Strategies (alternatives to smoking):

  1. Physical exercise
  2. Light reading
  3. Crossword puzzles
  4. Begin a new hobby (i.e. gardening, knitting)
  5. Listen to your favorite music

3. Talking on telephone

Coping Strategies (alternatives to smoking):

  1. Try doodling or drawing on scratch paper
  2. Handle a “worry” stone
  3. Drink water/fruit juice

Further Facts

Join a Kiss Team

40 Weapons to Kill an Urge

4. While drinking coffee or an alcoholic beverage

Coping Strategies (alternatives to smoking):

  1. Chew a stick of cinnamon

5. After a meal

Coping Strategies (alternatives to smoking):

  1. Delay
  2. Take a walk
  3. Play a game with a child or pet
  4. Read a good book or magazine
  5. Change your eating habits gradually (i.e. don’t drink coffee after a meal)

6. Craving impulse

Coping Strategies (alternatives to smoking):

  1. Delay
  2. Drink lots of water, fruit juice
  3. Take deep breaths

7. During fun situations

Coping Strategies (alternatives to smoking):

  1. Have on hand sugarless gum, lemon drops, etc.
  2. Drink lots of water, fruit juices, etc.
  3. Converse with non-smokers
  4. Eat a low calorie food (i.e. carrot sticks, celery)

8. After completing a job or chore

Coping Strategies (alternatives to smoking):

  1. Indulge in a bath, massage, nap
  2. Listen to your favorite music
  3. Take in a movie
  4. Munch on low-calorie items, fresh fruit and veggies

9. When someone else lights up or offers you a cigarette

Coping Strategies (alternatives to smoking):

  1. Delay
  2. Tell them you are trying to quit
  3. Drink water

10. While Driving

Coping Strategies (alternatives to smoking):

  1. Sing at the top of your lungs to the radio.
  2. Handle a “worry” stone
  3. Deep breathing