Cravings and triggers
When you quit smoking, good things start to happen. You’ll begin to see almost immediate improvements to your health.
Whether you’re thinking about quitting, ready to quit, or need help remaining smoke-free, we’ve got tips and practical support to help you in your journey.
Why not start by seeing if you’re eligible for local support?
What are cravings and triggers?
A smoking craving is a strong urge to smoke. It happens because your body is used to nicotine, and without it, you feel like you need a cigarette.
Cravings can be triggered by things like stress or routines, such as having a coffee or waiting for the bus.
When you know your triggers you can avoid situations that make you want to smoke. It also prepares you to handle cravings when they happen, making it easier to stay on track.
Cravings from withdrawals
Cravings are not just caused by habits. Nicotine withdrawal can also trigger them. When you stop smoking, your body goes through an adjustment period as it gets used to the lack of nicotine.
This can make you:
- irritable
- restless
- have strong urges to smoke, especially at times in the day when you used to have a cigarette
These feelings are a normal part of quitting but can make cravings even more powerful.
Common smoking triggers
Smoking often becomes part of your daily routine without you even realising. It can be linked to your routines, emotions or particular situations.
Have a look at the list of common triggers below. Do any of these make you feel like smoking?
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
- If any of these sound familiar, that’s okay. You are not alone, most smokers have triggers like these.
However, once you identify your own triggers, you can begin planning how to manage them.
Stay smoke-free
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