Triggers and Cravings

If you usually step outside to smoke or vape during breaks at work, stay inside instead or go for a walk around the block. Do some stretches or mindfulness exercises during your break. Spend time with co-workers who do not smoke or vape.

Before you quit, try to stop smoking or vaping when you are in your car to disconnect the association as much as possible. Remove all cigarettes, ashtrays, lighters, and vape pods and clean the upholstery to get rid of the smoky smell in your car. If you're cutting down on smoking or vaping, keep your cigarettes/vape in your trunk so you're not tempted. 

Alcohol both triggers cravings and undermines your ability to resist them. To try to increase your chances of quit success, avoid drinking for the first few weeks until cravings have faded. If you do drink, drink less, alternate between alcoholic and non-alcoholic drinks, and avoid drinking with friends whom you usually smoke with.

When possible, practice taking your coffee break without having a cigarette or vape, even before you have actually quit. Alternatively, try switching to tea and breaking the rhythm. Nicotine changes how you metabolize caffeine, so you may also feel the effects of caffeine more when you quit smoking/vaping. If so, try to reduce your caffeine intake. 

If you have decided to quit, it is best to avoid places where people smoke and vape, like bars, parties, concerts and other social events, for the first few weeks. Ask your friends to support you by not smoking or vaping around you and joining you in smoke- and vape-free activities while you adjust to being nicotine-free. 

If you are used to smoking or vaping while you watch TV or videos, try changing your routine. Sit in a different chair or watch in a different room. Keep your hands busy with something else, like a game on your phone or playing with a stress ball or Rubik's cube.

If you are used to smoking or vaping while talking on the phone, try changing your routine. Go for a walk while you talk on the phone. FaceTime or video chat with your friend to dissuade you from smoking on-camera. Keep your hands busy with something else like playing with a fidget toy.