Coping with cravings and triggers
Cravings to smoke can happen with familiar triggers like finishing a meal, feeling stressed, familiar places or being around other smokers. In these situations, your brain can expect nicotine and the urge to smoke can feel sudden and intense.
What is a craving?
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. Nicotine withdrawal can also trigger cravings. When you stop smoking, your body neds to get used to not having nicotine anymore.
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 can make you:
Irritable / short temper
Nicotine cravings can make you feel irritable and on edge. This can feel uncomfortable.
Restless
It can be hard to sit still and like something is ‘missing’.
Want to smoke
You can have the same thought about smoking, which can be distracting and non stop.
Low focus
Cravings can make it difficult to concentrate on things you want to do or conversations you are having.
Fidgety
You might notice you cannot sit still and that your mouth and hand want something to do.
Tight chest
You can have a tight or restless feeling in your chest.
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? If any of these sound familiar, that’s okay. You are not alone, most smokers have triggers like these.
Routine triggers
- 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
- 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 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
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