LESSON #2: TRACK YOUR TRIGGERS VIDEO

Triggers Combined.mov

Now that you've completedLesson #1: Know Your BIG WHY and you understand more about what’s motivating you to quit, let’s dig into what may trigger or influence your smoking.

Tobacco use hijacks a person’s life in many ways: physically through nicotine dependence, psychologically through repeated behaviors and distorted thinking, socially through reinforcing connections, and emotionally by pretending to be a friend.

Triggers are the physical sensations, thoughts, and feelings that provoke an urge to smoke. They range from a stressful moment, to finishing a meal or task, to a morning cup of coffee. Learning to identify your triggers and making a plan to manage them will prepare you to quit and stay quit for the long haul.

Figure 1

Figure 1

Figure 2

Figure 2

WAYS TO TRACK YOUR TRIGGERS

You can track your triggers (where/when/why you smoke) on a piece of paper (Figure 1). This can be a small piece of paper that you carry in your pack, a larger sheet, or part of a notebook. You can also log your cigarettes, vape puffs, craving strength, and mood on your phone. We recommend using whatever method is easiest for you to do consistently.

Because habits become so automatic and mindless, tracking helps to observe patterns in your smoking routine and also identify which of your trigger times are most challenging or rooted. Monitoring your smoking and triggers is a KEY STEP toward being more fully aware of your habit. This awareness of your habit often leads to taking action steps.

Focusing on the triggers of less intensity, and aiming to address those first, helps to build your confidence and motivation to continue your process of cutting down. When you realize that it’s possible to get through a trigger situation without smoking, your commitment and can-do spirit expand.

Common Triggers:

<aside> 😨 Stress (chronic, acute, environmental)

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<aside> 😖 Nicotine Withdrawal (chemical / physical, psychological, social)

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<aside> 🤤 Cravings / Urges / Jitters

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<aside> 🚨 Crises & Traumas

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<aside> 😟 Emotions (anxious, afraid, excited, lonely, frustrated)

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<aside> 😑 Boredom

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<aside> 🚬 Other Smokers / Tobacco Users

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<aside> ⚖️ Weight

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<aside> 🏆 As a Reward

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<aside> 👄 Hand to Mouth Urges

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<aside> 😳 Restlessness

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<aside> 💨 Smells

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Activities that can be Triggering:

<aside> 🍺 Drinking Alcohol + Other Substances

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<aside> 🥘 After Eating / Hunger

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<aside> 👭 Social Situations

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<aside> 🎉 Celebrating Holidays / Special Occasions

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<aside> 🚬 Being offered a cigarette

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<aside> ☕ Morning / Coffee

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<aside> 🚗 Driving

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<aside> 📞 Talking on the Phone

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<aside> 😱 Insomnia

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<aside> 🛏️ Taking a Break

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<aside> 📺 Watching TV

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<aside> 💦 After Sex

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Talk about your triggers with a trusted friend or coach, and make a plan of how you will manage them. You might even rehearse certain scenarios (for example, when someone offers you a cigarette). Then, when you’re faced with temptations, you’ll be ready.