Quit Smoking (cont.)

Take the Nicotine Addiction Test to find out how much you depend on nicotine.

Smoking Triggers

Certain things trigger, or turn on, your need for a cigarette. They can be moods, feelings, places, or things you do.

Take this quiz to find out what your triggers are.

Meet these triggers head-on

Knowing your triggers is very important. It can help you stay away from things that tempt you to smoke. It can prepare you to fight the urge when you are tempted.

  • Stay away from places where smoking is allowed. Sit in the non-smoking section at restaurants.
  • Keep your hands busy. Hold a pencil or paper clip. Doodle or write a letter. Carry a water bottle.
  • Stay away from people who smoke. Spend time with non-smoking friends.
  • Put something else in your mouth. Chew sugarfree gum. Snack on a carrot or celery stick. Keep your mouth and hands busy with a toothpick, sugarfree lollipop, or straw.
  • Drink less or stay away from alcohol. Drinking alcohol often makes people want to smoke. Drink juice, soda, or ice water instead.
  • Remember: The urge to smoke will come and go. Cravings usually last only for a very brief period of time. Try to wait it out....
Keep Track of When and Why You Smoke Think about when you smoke and why you smoke. Do this for the next few weeks. Keep a record of every cigarette you smoke. Use the Craving Journal. You will probably need one copy for every day.

You will find that you light up a lot without thinking about it. And you may be tempted to skip writing down some of the cigarettes you smoke. But keeping this journal is very helpful if you do it right. You'll learn about your smoking triggers. And you'll learn which cigarettes are your favorites. These facts will help you prepare to fight your urge to smoke.

Overview of the Basic Steps

Just thinking about quitting may make you anxious. But your chances will be better if you get ready first. Quitting works best when you're prepared. Before you quit, START by taking these five important steps:

S = Set a quit date.
T = Tell family, friends, and co-workers that you plan to quit.
A = Anticipate and plan for the challenges you'll face while quitting.
R = Remove cigarettes and other tobacco products from your home, car, and work.
T = Talk to your doctor about getting help to quit.