Understand your smoking triggers and cravings

Routine triggers

I feel like smoking when I:

• drink coffee
• drive or walk somewhere
• wait for the bus, train or a ride
• take a break at work
• finish eating
• am on the phone
• watch TV or relax at home
• wake up in the morning or before going to bed

Emotional triggers

I feel like smoking when I am:

• bored or restless
• angry
• sad or low in mood
• excited or happy
• stressed or under pressure
• anxious, worried or nervous
• lonely
• frustrated

Situation triggers

I feel like smoking when:

• I am with other smokers at work, at home or in social settings
• I am offered a cigarette
• I drink alcohol
• I see other people smoke
• I smell cigarette smoke
• I am socialising with friends or family

Plan for tricky situations

Think about moments that may make you want to smoke.

For example, how will you handle smoke breaks at work? You could:

• take your break at a different time
• go for a walk instead
• vape, if that's part of your plan

Or if someone offers you a cigarette, be ready with a response. Practise saying things like:

• "No thanks, I don’t smoke anymore."
• "I’m quitting for my health."
• "I’m smoke free."

Change your habits

• Break habits tied to smoking (for example, swap coffee for juice in the morning).
• Avoid places and people that trigger smoking, especially in the early days.
• Alcohol weakens self-control and makes cravings harder to resist. Try opting for non-alcoholic drinks when you’re out, especially during the first 28 days of quitting.
• If your commute triggers an urge to smoke, try taking a different route to work, or listening to new music to change your focus.
• Instead of smoking after a meal, try chewing minty gum or brushing your teeth.

Build a support system

• Spend more time with friends who don’t smoke. They’ll help you stay focused and might even join you in activities that keep you smoke free.
• Get a quit buddy. Whether it's a friend, family member, or someone else who's also quitting, having someone to share the journey with can keep you motivated.
• Ask your friends and family to keep you distracted. For example, when you have a strong craving, call a friend to encourage and support you.

Friends and family don't always know the best way to support you. Share our guide on how to help someone quit smoking with them.

Keep yourself busy

Cravings usually only last a few minutes, so have a distraction ready.

• Play an online game, try a riddle, or do a simple workout. For example, every time you get a craving, why not try a few push-ups or sit-ups?
• Keep your hands busy with a fidget spinner.
• Listen to music to change your mood and break the craving cycle.

Manage stress

Cravings can come when you're stressed. Practice stress-relief techniques to stay in control when cravings hit. Try this simple 4-5-6 breathing exercise to calm yourself:

• breathe in through your nose for 4 seconds
• hold for 5 seconds
• breathe out through your mouth for 6 seconds

Watch this video from Every Mind Matters to learn more effective ways to manage stress.

Stay motivated

If you’re tempted by "just one," remember that even a single cigarette is harmful. Every cigarette takes minutes from your life. Stay strong!

When cravings hit, try saying these to yourself:

• "I’m stronger than this."
• "Cravings last a few minutes, but my health is forever."
• "I refuse to give in to smoking."
• "Not one puff ever (N.O.P.E.)."

Create a smoke-free environment

Keep temptation at bay. Throw away your cigarettes, lighters and ashtrays and make sure you've got your stop smoking products ready. Show smoking that you mean business!

Track your progress

At the end of each week, reflect on how it went. Did any moments catch you off guard? How did you get through them? Write down what helped you stay smoke free and keep building on your success.