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

If you have already quit smoking, explore our tips and resources to help you stay smoke free. Keep going, you are doing great!

Want to join one of our stop smoking group sessions?

Our free, Group Stop Smoking sessions will provide you with an opportunity to join others on the same journey, to quit smoking together with the support and expertise of a Stop Smoking Advisor and your choice of products (either NRT or Swap to Stop).

The group meets weekly for 6 weeks and is provided with information, tips and tricks on how to stop smoking, whilst supporting one another and sharing experiences.

Areas we'll look at include: 

*  Why do you smoke and reasons for quitting (money, health, secondary smoke).
*  Nicotine dependency; routines, habits and triggers; coping strategies.
*  What to do in difficult situations; preventing relapse.
*  Coping without smoking.
*  Your health & wellbeing

Booking is essential to join. You can book your slot at by clicking on the link below. Please tell us which session you would like to join and a Feel Good Suffolk Advisor will contact you. 

Bury St Edmunds

Bury St Edmunds - Swan Surgery: Starts Tuesday 7 October 5.30pm-6.30pm (for Swan Surgery patients only)

Glemsford

Glemsford Surgery: Starts Wednesday 8 October 11am - Noon (for Glemsford Surgery patients only)

Ipswich

Ipswich - Gainsborough Library: Starts Wednesday 24 September 2-3pm

Ipswich - Ipswich County Library: Starts Saturday 4 October 10am-11am

Ipswich - Ipswich County Library: Starts Saturday 15 November 10am-11am

Felixstowe

Felixstowe - The Grove Medical Centre: Starts 6 October 5.30pm - 6.30pm

Lowestoft

Lowestoft - Kirkley Centre: Starts Tuesday 14 October 6.30pm-7.30pm

Stowmarket

Stowmarket - Red Gables, Ipswich Rd: Starts Monday 20 October 5.30pm-6.30pm

Online Sessions

Alternatively we have two online group sessions available for any Suffolk residents:

* Starting Tuesday 14 October 5.30pm-6.30pm

* Starting Monday 20 October 10.30am - 11.30am

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