Knowing is half the battle. Learn your triggers and add them to your Quit Plan.
Know your triggers
Consider tracking your tobacco use to notice patterns in your smoking behaviour. Once you have this understanding, you can take steps to change these patterns, one at a time.
Common triggers and coping strategies:
Alcohol both triggers your cravings and undermines your ability to resist them. If you are serious about quitting smoking, avoid drinking for the first few weeks until cravings have faded. If you do drink, drink less, alternate between alcoholic and non-alcoholic drinks and avoid drinking with your smoke-buddies.
Let all your friends know you are going smoke-free and ask them to support you by not smoking around you. Avoid places where your friends are likely to be smoking.
When possible, practice taking your coffee break without having a cigarette, even before you have actually quit. Alternatively, try switching to tea and breaking the rhythm.
If you used to smoke after meals, change your routine. When you finish your meal, brush your teeth right away, go for a walk or do the dishes. Have a breath mint in place of a cigarette.
If you usually step outside to smoke a cigarette during breaks at work, stay inside instead or go for a walk around the block. Spend time with co-workers who don’t smoke.
If you’re used to smoking while you watch TV or videos, try changing your routine. Sit in a different chair or watch in a different room. Keep your hands busy with something else, like sipping water or playing with a stress ball or Rubik's cube.
If you’re used to smoking while talking on the phone, try changing your routine. Go for a walk while you talk on the phone. Keep your hands busy with something else like playing with a fidget toy.
Before you quit, try to stop smoking when you are in your car to disconnect the association as much as possible. Remove all cigarettes, ashtrays, and lighters, and clean the upholstery to get rid of the smoky smell in your car.