Stop Triggers in Their Tracks
Are there certain activities or certain times of the day when you always smoke or chew? Maybe first thing in the morning, after a meal, before bed, or with a drink? These are known as triggers, things you might connect to using tobacco. Feelings like being upset, worried, or angry also can send you straight for your smokes or chaw. But it doesn’t have to be that way.
- Before you quit smoking or chewing tobacco, notice when you want to use tobacco most. These are the times that will probably be the hardest to quit and stay quit. Take some time to think about how you will deal with these times when they arise.
- Create smoke-free habits. For example, if you always have a cigarette after a meal, leave the table right after you finish eating and go for a walk outside. If you usually use tobacco before bed, brush your teeth and notice how good it feels.
- Practice makes perfect. The more you practice not smoking or chewing during times when you would usually do so, the better you’ll be at not doing it.
- Stay away from temptation! Using tobacco is often very appealing and the best way to not cave in is to avoid the whole situation. If you can, avoid places where people are smoking or chewing.
- When you want to use tobacco, don’t. The craving will go away, usually within 3 to 5 minutes. When you’re climbing the walls and aching to smoke or chew…don’t! Go for a walk and don’t come back until the craving goes away. Or get in the shower and stay in there until the craving passes. It will pass—we promise.
- Remind yourself why you want to quit smoking and write down all the reasons. Or a carry a picture of a person who looks up to you and will be so proud when you quit. Pull that picture out when you crave a smoke or dip.