In this section, we discuss some common triggers and ways to avoid them. If you have particular concerns that are not addressed here, please feel free to contact us so that we may provide additional resources.
The Morning Smoke
Many smokers begin their day with a morning cigarette. For some smokers, having a cigarette is their first thought of the day. This thought process will not disappear overnight even if you have been smoke-free.
Be aware that at first you may become irritable because you “can’t” have a cigarette. At these times it may be helpful to remember that it isn’t that you can’t have a cigarette, but rather that you have chosen not to smoke for many good reasons. Keep in mind that you have taken steps to positively improve your life in a variety ways by quitting smoking.
Consider ways of changing your morning routine so that smoking is not a part of it. What do you normally do first thing in the morning? Where do you normally smoke? What do you do while smoking?
Change the order of activities or add new ones as appropriate.
A change in routine may be to iron your clothes for the day first thing in the morning rather than in advance. This would keep you busy at a time when you would previously have been smoking.
If you have a dog, walk him or her as soon as you get out of bed. If you are accustomed to smoking while you walk the dog, walk faster than usual in order to keep your mind off smoking. Wear headphones and listen to music or the news.
Take a longer shower than usual. Most people are too busy to enjoy anything more than a quick shower in the morning. However, if you take the time to enjoy the warm water, you will have less empty time to fill with smoking before it is time to leave the house.
If possible, join a gym. It is not necessary to work out for hours, however going to the gym first thing in the morning may be a change that keeps you from considering smoking, or feeling as if you are deprived by not smoking. Even moderate exercise for 15 minutes can be enough to jump-start your metabolism and give you a new outlook on your abilities and on your day. Be sure to consult with your physician before beginning any exercise program.
Do not dwell on the fact that you are not smoking. Make plans for your day, go over your to-do list from the day before and cross off the things that you have already done. There is satisfaction in having completed necessary tasks.
Use this time to make plans for the weekend or for an upcoming vacation. Write down places that you dream about visiting someday, even if the trip does not sound realistic now.
Brush your teeth and use mouthwash, several times throughout the morning if necessary.
Learn a deep-breathing or meditation technique, and practice for a few minutes first thing in the morning.
Be sure to stay hydrated by drinking at least 8 ounces of water first thing in the morning. If you can drink more water than that, all the better.
Smoking While Driving
Most people who smoke will do so when they are driving or are a passenger in a vehicle. When making the effort to quit, it may be especially difficult in this situation, as you will not be able to leave the environment, and long drives may lead to boredom. Being in a car, however, need not be the downfall of your cessation efforts. As with all other aspects of quitting, it will take planning and commitment. Do not expect to get into a car that you used to smoke in and not feel the temptation. Instead, be prepared for the cravings, and make a plan to change those old smoking habits.
Be prepared for quitting by having your car cleaned and detailed before your quit date. Watch as this is being done. You will be surprised by the tar that comes off of the windows and interior. Remove the ashtray if possible. Put in an air freshener.
When commuting, vary your route. This will help you pay more attention to driving.
Keep a bottle of ice water in the car. It will give you something to do.
Treat yourself to your favorite tapes or compact discs. Sing along with them. Don’t worry about being observed by other drivers. If that is the silliest thing you do all day, then you are ahead of the game.
If you are a passenger, read a book, newspaper or magazine aloud. If you are the driver, ask your passenger to read to you.
Congratulate yourself for driving more safely now that you don’t have to risk your life and the lives of others by searching for a lit cigarette that has been dropped. You know it has happened to you. You probably have the burn marks in the carpet to prove it.
Concentrate on keeping both hands on the wheel. We tend to forget that this is the way we are supposed to drive.
Chew on a minted toothpick.
If you find it unbearable to drive for long distances without a cigarette, be sure to make stops, not to smoke, but to take a short walk or buy a soda. This brief change in your environment will give you the opportunity to renew your commitment to avoiding nicotine.
Think about the reasons you decided to quit. Think about all the benefits you will reap, if you are not already reaping them. Imagine the freedom of not having your thoughts consumed by where you will smoke next.
If you have a passenger, talk to them rather than ride silently. If you have nothing to say, and your passenger is understanding of your situation, just say whatever you are thinking, even if it’s a running commentary of what is currently happening. The content is not as important as the fact that you are talking and thinking instead of smoking.
Consider rewarding yourself with something pleasurable that does not involve smoking once you reach your destination smoke-free.
Coffee and Tea Drinking
Many people are accustomed to smoking while they drink coffee or tea. A cup of coffee and a cigarette (or two, or three) may be part of your morning routine. You may also be used to smoking when drinking coffee or tea during and after meals. While it may not be necessary to give up these beverages in order to remain smoke-free, it will be necessary to develop new habits surrounding these activities.
Drink your morning coffee in a different location. If your usual habit was to drink coffee on the porch and smoke, you may now want to stay inside and drink it. If you always drink coffee, read the paper and smoke at the kitchen table, try going outside with your coffee and a magazine. Read the paper later.
If you normally drink coffee and smoke at home, it may be helpful to go out for coffee and enjoy drinking it inside the shop where it is likely a non-smoking environment.
Let friends, acquaintances and co-workers know that you have quit. This will decrease the likelihood that they will offer you a cigarette. They may even offer encouragement, and the smokers may seek your advice in quitting themselves.
If you feel the need to keep your hands busy while drinking your coffee or tea, have a pad and pen handy in order to take notes on what you have to do that day. If you are artistic (or even if you’re not), use this time to scratch out some simple drawings. Make them humorous if you can.
Concentrate on the taste of your beverage. Your taste buds become more sensitive after quitting smoking, so it is likely that you will enjoy the flavors more now that you are smoke-free.
If you have the habit of smoking with an after-meal cup of coffee, you may want to drink your coffee more quickly rather than linger at the table. When you rise from the table find something active to do right away, for example, clearing the table or going out for a walk.
Remember to plan for your morning routine in advance. Write it down if you need to. This will help you to overcome the temptation to fall back into former, comfortable, but toxic habits.
Drinking Alcohol
Another habit that many smokers have is that of smoking while drinking beverages that contain alcohol. In fact, it is very common for people who drink regularly to also smoke regularly. If drinking beer, wine or your favorite spirits does not cause negative consequences in your life, then it is not necessary for you to abstain completely if you want to remain smoke-free. It is important, however, to change your routines surrounding drinking until the association between drinking and smoking is not quite as intense. As with all new routines, it is important to address what specifically works and feels comfortable for you, personally. Everyone is different.
If you are accustomed to smoking and drinking at clubs or bars, you may choose to find alternative avenues of recreation for a while. Go to the movies instead, and be sure to stay in your seat for the entire show. Visit with non-smoking friends. Attend a concert at a local college.
If you do choose to drink, try having a cocktail that you did not normally drink while smoking. Go to a new bar or club, one where you have never smoked.
If you are at a dance club, spend more time dancing and less time standing around. Remember to never ingest a drink that you have left unobserved.
As much as possible, do your drinking and socializing with non-smokers.
Realize that if you are going to drink, you will more than likely feel a strong urge to smoke. Plan for how you will handle these feelings. Write your plan down and keep it in your wallet. Tell your drinking companions in advance that you want to avoid smoking while drinking. They may offer support.
Avoid drinking alone. Find alternative activities when you have some time to yourself. Yes, you deserve to relax and unwind. You deserve to do so in a healthy manner that will enrich you and help you to feel good about yourself.
Remember that alcohol lowers resistance to temptation. Your resolve to remain smoke-free may begin to evaporate after a few drinks. In order to avoid this, you may choose to limit your alcohol consumption. If you are drinking as part of a social activity, have your drink and then engage in something other than sitting there. Seek out new people to talk to, people who do not have a cigarette in their hand. Move around the room. Play darts or billiards if available. Vary what you do and keep busy. The more you alter your usual routines that included smoking, the less likely you are to be tempted.
Choose beverages that do not contain alcohol. Sodas, juices, sparkling water and non-alcoholic versions of mixed drinks are all good alternatives that may not stimulate your desire to smoke as much as alcohol would.
