Identify Smoking Triggers And Nip Them In The Butt
One of the most difficult aspects of quitting smoking is overcoming
triggers, which are certain events or situations that make you feel the
desire to smoke. Identifying these triggers, and figuring out how to
overcome them, is one of the primary keys to smoking cessation success.
a) Drinking-
One common smoking trigger is drinking, whether it is
coffee, alcohol, or a soft drink. To help break your self of associating
drinking with smoking, try to change something about the situation.
Perhaps you always drink your coffee from a certain mug. Try drinking
with a different one. Or, maybe you enjoy having a beer sitting outside
on the porch. Try having your drink somewhere else in order to change
your surroundings. Anything you can do to change the situation will help
reduce the trigger effect of drinking and smoking.
You might even consider cutting back or quit drinking alcohol altogether
while you are trying to quit smoking. This is because your willpower is
weakened when you drink, making it more likely you will slip up and have
a cigarette.
b) Finishing a meal-
Many smokers get into the habit of having a cigarette after they get done
eating. This eventually becomes another smoking trigger. As a result, every
time you finish a meal, you feel the desire to have a cigarette. Try forming
a new after eating hobby, such as going for a walk, or even a chore, such as
doing the dishes. Anything to keep your mind and body occupied at that time
will be a great help. Ideally, you should find another pleasurable activity
to do immediately after eating so it will form a new, less destructive habit.
c) In the car-
Riding or driving in a car has become a popular trigger for smokers, particularly
since smoking has been banned in so many other places. This has caused smokers to
seek refuge, and a place to smoke, in their cars. To help with this trigger, remove
all ashtrays from your vehicle. Or, fill it with something else, such as potpourri.
You might even write several reasons for quitting smoking on pieces of paper and
fill your ashtray with them. Try playing your favorite music and singing
along instead of smoking while driving in the car.
d) Talking on the phone-
Several smokers get into the habit of having a cigarette while on the phone.
This then leads to the mind associating the two tasks together. When talking
on the phone, try going to a different room than usual. If this isn?t a
possibility, such as in the workplace, keep small objects nearby to squeeze or
play with in order to keep your hands occupied.
e) Being around others who smoke-
Being around other people who are smoking can make it especially difficult to
stay away from cigarettes. This is partly due to the nicotine addiction,
but it is largely due to the trigger effect of the camaraderie of
smoking with other smokers. Try keeping away from designated smoking
areas at work or from popular smoking gathering areas. In fact, just
taking breaks at work can often trigger a desire for a cigarette. Try to
spend time with people who don?t smoke at this time.
Parties and other social events with people who smoke can also make it difficult
to quit smoking. Of course, it is ludicrous to expect yourself to avoid
these events. But, you should avoid going outside with your friends when
they have a cigarette. If smoking is permitted inside, or if it is an
outdoor party, try to keep some distance from people when they are smoking.
f) Other reasons-
Other common smoking triggers include: stress, sex, boredom, end of the workday,
crisis, a sense of accomplishment, playing cards, reading, waiting, watching
television, and getting out of bed. If any of these are triggers for you, do
whatever you can to change the scenario in some way to lessen the
trigger effect. For example, instead of rewarding yourself with a
cigarette, try rewarding yourself with a bubble bath or something else
that is pleasurable to you. When going through a stressful situation or
a crisis, reach out to friends and family to provide emotional support
rather than reaching out for a pack of cigarettes. When watching
television, keep your hands busy with something else or chew on
something to satisfy your oral fixation.