What can trigger a craving to smoke?

Most smokers have "triggers" that initiate a craving to smoke. Triggers are usually certain times, places, people, or feelings that make you want to smoke. You probably developed your smoking habit over a long period of time, and your smoking is associated with things that you do, such as drinking coffee, talking on the phone, paying bills, driving your car, ending a meal, or talking to a smoking friend. These situations develop tight connections to your smoking habit and trigger a desire to smoke.

By identifying your triggers you can prevent or reduce the number and intensity of your cravings. When you have identified your triggers, you can become more aware of the difference between the trigger itself (or the stimulus), the craving that it starts, and the way you choose to respond to that craving. You can use your awareness of your triggers to break the craving cycles by (1) avoiding the trigger; (2) modifying the trigger; (3) modifying the environment where it occurs; or (4) by modifying your thinking and behavior to it. For example, instead of smoking when you talk on the phone, you could (1) hold the phone in the hand that you used for smoking; (2) find something else to hold in your hand, like prayer beads or a pen; (3) put reminders of why you want to quit close to the phone, like your child's picture; or (4) doodle, munch on celery or carrots, or play with a fun toy.

You will gain more control over your triggers if you make lists of the people, places, situations, and things that trigger your desire to smoke. Then, for each trigger, find at least two to four ways to cope with the craving that it can initiate. Remember to include fun and enjoyable activities to substitute for the old pleasures that you got from smoking.