Dealing with things that trigger smoking

Dealing With Smoking Triggers

Ways of changing your routine or your environment

  • Rearrange the furniture.
  • Change your morning around (e.g., switch the order of your shower and breakfast).
  • Eat dinner in a different place.
  • Have something new for lunch.
  • Go to another room.
  • Watch TV in a different chair.
  • Watch a different TV show.
  • Read the news in the living room instead of the kitchen.
  • Sleep in for 10 minutes extra.
  • Have lemonade instead of a soda.
  • Drive home by a different route.
  • Go someplace where no one can smoke, like a theater or the store.
  • Go out of town.
  • Make a new (nonsmoking) friend.
  • Join a club or group.

Things for your hands and mouth to do

  • Chew gum.
  • Drink water.
  • Have a sucker or mint.
  • Fiddle with a paper clip or a rubber band.
  • Doodle, draw, or paint.
  • Chew on a toothpick or straw.
  • Brush your teeth.
  • Chew sunflower seeds.
  • Wash your hands.
  • Peel an orange.
  • Write a list of things to do or remember.
  • Write a letter or a poem.
  • Chop and eat carrots and celery.
  • Cook your favorite dish.
  • Play solitaire. 

Things to keep busy

  • Work on a puzzle.
  • Do needlepoint.
  • Play cards or a game.
  • Take a shower or bath.
  • Go for a walk or run.
  • Read the newspaper, a magazine, or a book.
  • Listen to music or sing.
  • Garden or cook.
  • Start a hobby. For example, collect something, learn to play an instrument, take up bird watching, or put a model together.
  • Go to the mall, the park, the beach, the mountains.
  • Read to your kids.
  • Go camping or hiking.
  • Volunteer.
  • Wash the dishes.
  • Learn a sport or craft.
  • Shoot hoops.
  • Walk the dog. 

Ways of dealing with your thoughts and feelings 

  • Talk to someone.
  • Think about the benefits of quitting, and stay positive.
  • Say, "I can do this," and believe it.
  • Spend time with your pet.
  • Think of yourself as a nonsmoker-smoking is not an option.
  • Be by yourself.
  • Listen to music or sing.
  • Tell yourself: "I haven't smoked for___days, I'm not gonna blow it now!"
  • Remember that this craving will pass.
  • Remind yourself why you quit.
  • Look through a photo album.
  • Take a mental "vacation": imagine being in your favorite place.
  • Picture your life in five years-as a nonsmoker.
  • Write in a journal or notebook.
  • Tell yourself, "I'm a nonsmoker." 
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