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 getting behind the wheel 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.

How do you figure out what your triggers are? One way is to keep a cigarette log. You can keep track on your phone or just write down on a piece of paper when, why, and where you smoke. This helps to observe patterns in your smoking routine, and also to identify which tobacco use times are most challenging or ingrained. Focusing on the triggers of less intensity and aiming to eliminate those first helps to build your confidence to continue 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.

New Ways to Respond to Triggers:

<aside> 🧠 Use some helpful Coping Tips

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<aside> 🧠 Practice the 4 Ds: Managing an Urge

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<aside> 💃 Move your body (dance, do some jumping jacks, go for a walk)

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<aside> 📚 Read a book or a magazine

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<aside> 🐈 Pet your dog or cat

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<aside> 🦷 Brush your teeth

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<aside> 🧘 Meditate or practice yoga (Eg. Yoga with Adriene on YouTube)

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<aside> 🎶 Listen to music or a podcast

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<aside> 🧺 Get a chore out of the way

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<aside> 🎨 Paint, color, or draw

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<aside> 🍲 Cook a new food or recipe Drink some water or a mocktail

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<aside> 🌲 Spend time in nature, a park, or near water

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<aside> 📞 Reach out to an Ally or your Coach

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