Tobacco Intervention Workbook Page 11
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20Coping with cravings and triggers
When you start trying to stop smoking, you may experience some discomfort or urges to smoke. If you
can figure out what things are triggers, you can try to avoid them.
Check ( ) any of the following that you think might be a trigger:
Being around others who use tobacco
Talking on the phone
Taking breaks at home, work or school
Feeling bad or down
Drinking alcohol
After a meal
Driving
Other:
Other:
Alternatives for triggers
Being around other tobacco users
In the beginning it may be helpful for you to stay away
from people who use tobacco. Tell them that you are
trying to stop. Think of your reasons for stopping.
Talking on the phone
Break your usual phone routine. Stand up, sit down
or change rooms. Have healthy snacks available.
Doodle with a pen. Keep your hands busy.
Taking coffee breaks at work
Move to a new tobacco-free location. Take a walk,
read a book, eat a snack or do a crossword puzzle.
Feeling bad or down
Plan new activities. Read a book, exercise, start a hobby
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or call a friend or relative for support.
Drinking alcohol
Drink non-alcoholic beverages for a while.
After a meal
Get up after a meal and leave the table. Change your
routine. Gargle or brush your teeth.
Driving
Change your usual routine. Remove all cigarettes from
the car. Clean out the ashtray.
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