Managing your triggers

Identify and manage the situations, emotions, and habits that trigger your cravings.

Recognising your personal triggers

Smoking triggers are the people, places, things, and feelings that make you want to smoke. Identifying these triggers is a crucial step in your journey to stopping smoking. Triggers can be physical, emotional, or social and they vary from person to person.

Common trigger categories:

Emotional triggers: Stress, anxiety, boredom, sadness, happiness.
Social triggers: Being around other smokers, social gatherings, pubs, parties.
Habitual triggers: After meals, with a coffee or tea, while driving, during breaks.
Physical triggers: Nicotine withdrawal symptoms, cravings.

Identifying your triggers

Keeping a smoking diary can help you identify your triggers. Note down when you smoke, what you were doing, how you were feeling, and who you were with. This will help you see patterns and identify your personal triggers.

Tips for identifying triggers:

Keep a diary: Record every cigarette and the circumstances surrounding it.
Reflect on past attempts: What made you want to smoke in previous attempts to stop?
Pay attention to your feelings: Notice how you feel before, during, and after smoking.
Consider your routines: Identify activities you associate with smoking.

Strategies for managing triggers

Once you've identified your triggers, you can develop strategies to manage them. This might involve avoiding certain situations, changing your routines, or finding alternative ways to cope with cravings.

Trigger management strategies:

Avoid triggers: If possible, avoid situations that trigger cravings.
Change routines: Modify your daily routine to avoid smoking cues
Use distraction techniques: Engage in activities that distract you from cravings (e.g. exercise, hobbies).
Practice relaxation techniques: Use deep breathing, meditation, or mindfulness to manage stress.
Use NRT or vaping: Nicotine replacement therapy or vaping can help manage nicotine withdrawal.
Seek support: Talk to your Stop For Life Sandwell coach or join a support group.

Expert support to overcome triggers

Our Stop For Life Sandwell coaches can provide personalised advice and support to help you manage your triggers. Contact us today for free, expert help.