Even if you have been quit for a while, a craving can come out of nowhere. But more often than not there is a specific cause or “trigger” that turns on your need for a smoke. Those “triggers” can be people, places, situations, feelings or moods. Knowing your triggers will help you avoid them or find ways to handle them.

Consider tracking your tobacco use to notice patterns in your smoking behaviour. Once you have this understanding, you can take steps to change these patterns, one at a time.



If you usually step outside to smoke a cigarette during breaks at work, stay inside instead or go for a walk around the block. Spend time with co-workers who do not smoke.



Before you quit, try to stop smoking when you are in your car to disconnect the association as much as possible. Remove all cigarettes, ashtrays, and lighters, and clean the upholstery to get rid of the smoky smell in your car.



Stress is an unavoidable part of life. Finding healthy ways of managing and coping with stress will help you stay smoke-free in the long term. Learn some tips on how to cope with stress.


Drinking Coffee

When possible, practice taking your coffee break without having a cigarette, 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. If so, try to reduce your caffeine intake. 



If you used to smoke after meals, change your routine. When you finish your meal, brush your teeth right away, go for a walk or do the dishes. Have a breath mint in place of a cigarette.

other smokers

Being Around People Who Smoke

Let all your friends know you are going smoke-free and ask them to support you by not smoking around you. Avoid places where your friends are likely to be smoking.


Parties or Social Events

If you have decided to quit, it is best to avoid places where people smoke, like bars, parties, concerts and other social events. Ask your friends to support you by not smoking around you and joining you in non-smoking activities, at least for the first few weeks.


Talking on the Phone

If you are used to smoking while talking on the phone, try changing your routine. Go for a walk while you talk on the phone. Keep your hands busy with something else like playing with a fidget toy. Talk to a Quit Coach now.


Watching TV or Videos

If you are used to smoking 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 sipping water or playing with a stress ball or Rubik's cube.