Quit smoking – Better Health – NHS
Understand your smoking triggers and cravings – Better Health – NHS
Getting back on track after a smoking relapse – Better Health – NHS
When you quit smoking, you may feel strong urges to smoke, known as cravings. These cravings although very intense in the moment, only lasting between 30 seconds to 1 minute but in that moment feel longer and harder to beat…you can!
These can be triggered by stress, boredom, social experiences, life situations & daily routines.
Knowing & understanding your triggers helps you manage cravings when they strike.
What are cravings and triggers?
A smoking craving is a strong urge or desire to smoke. It happens because your body is used to nicotine, and without it, you feel like you need a cigarette.
When you know your triggers you can avoid situations that make you want to smoke. It also prepares you to handle cravings when they happen, making it easier to stay on track.
Routine triggers
• Drink Coffee/Tea/Alcohol
• Travel/drive or walk somewhere
• Wait for the bus, train or a ride
• Take a break at work
• Finish eating (after a meal)
• On the phone
• Watch TV or relax at home
• wake up in the morning or before going to bed
Emotional triggers (mixed emotions)
• Bored or restless
• Angry/frustration
• Sad or low in mood
• Depression
• Excited or happy
• Stressed or under pressure
• Anxious, worried or nervous
• Lonely
• The cigarette was my best friend, always there for me.
Situation triggers
• I am with other smokers at work, at home or in social settings
• I am offered a cigarette
• I drink alcohol
• I see other people smoke
• I smell cigarette smoke
• I am socialising with friends or family
Cravings from withdrawals
Cravings are not just caused by the withdrawal of the Nicotine (present in all tobacco products)
• Irritable
• Restless
• Reduced Concentration
• have strong urges to smoke, especially at times in the day when you used to have a cigarette
• Insomnia/sleep disturbance
• Feeling hungrier/ Gaining Weight
• Anxious, lonely or depressed.
These feelings are a normal part of quitting but can make cravings even more powerful.
The symptoms of nicotine withdrawal usually appear 2–3 hours after last intake of nicotine and peak in 2–3 days.
Many people find withdrawal symptoms disappear completely after two to four weeks, although for some people they may last longer.
Tips to handle triggers and cravings
When you’re quitting smoking, planning is key. Having a strategy in place can make all the difference in helping you stay smoke free.
Plan for tricky situations
Think about moments that may make you want to smoke.
• take your break at a different time
• go for a walk instead
• vape, if that’s part of your plan
Or if someone offers you a cigarette, be ready with a response. Practise saying things like:
- “No thanks, I don’t smoke anymore.”
- “I’m quitting for my health.”
- “I’m smoke free.”
Change your habits
- Break habits tied to smoking (for example, swap coffee for juice in the morning).
- Avoid places and people that trigger smoking, especially in the early days.
- Alcohol weakens self-control and makes cravings harder to resist. Try opting for non-alcoholic drinks when you’re out, especially during the first 28 days of quitting.
- If your commute triggers an urge to smoke, try taking a different route to work, or listening to new music to change your focus.
- Instead of smoking after a meal, try chewing minty gum or brushing your teeth.
Build a support system
- Spend more time with friends who don’t smoke. They’ll help you stay focused and might even join you in activities that keep you smoke free.
- Get a quit buddy. Whether it’s a friend, family member, or someone else who’s also quitting, having someone to share the journey with can keep you motivated.
- Ask your friends and family to keep you distracted. For example, when you have a strong craving, call a friend to encourage and support you.
Friends and family don’t always know the best way to support you.
Keep yourself busy
Cravings usually only last a few minutes, so have a distraction ready.
- Play an online game, try a riddle, or do a simple workout. For example, every time you get a craving, why not try a few push-ups or sit-ups?
- Keep your hands busy with a fidget spinner.
- Listen to music to change your mood and break the craving cycle.
Manage stress
Cravings can come when you’re stressed. Practice stress-relief techniques to stay in control when cravings hit. Try this simple 4-5-6 breathing exercise to calm yourself:
- breathe in through your nose for 4 seconds
- hold for 5 seconds
- breathe out through your mouth for 6 seconds
Stay motivated
If you’re tempted by “just one,” remember that even a single cigarette is harmful. Every cigarette takes minutes from your life. Stay strong!
When cravings hit, try saying these to yourself:
- “I’m stronger than this.”
- “Cravings last a few minutes, but my health is forever.”
- “I refuse to give in to smoking.”
- “Not one puff ever (N.O.P.E.).”
Create a smoke-free environment
Keep temptation at bay. Throw away your cigarettes, lighters and ashtrays and make sure you’ve got your stop smoking products ready. Show smoking that you mean business!
Track your progress
At the end of each week, reflect on how it went. Did any moments catch you off guard? How did you get through them? Write down what helped you stay smoke free and keep building on your success.
Quitting smoking can be challenging, but by recognising your triggers, planning ahead and using the right products, you can stay in control.
Every craving you resist is a step closer to a healthier, smoke-free life. Stay positive, stick to your plan and remember, you’ve got the strength to quit for good!
Get back on track after a smoking relapse
You decided to quit smoking and things were going well. Then one tough day hit, and you smoked again.
Now you might feel like you have failed or let your loved ones down.
But here’s the truth. Relapsing is not the end! It’s just a setback that many people face on their journey to quitting for good.
What matters most is that you keep trying. Every attempt brings you closer to a healthier, smoke-free life.
Understanding relapse
A relapse means going back to smoking after you’ve tried to quit. It happens to many people and is completely normal. In fact, relapsing is part of the process for most people.
Remember, relapsing is not a sign of failure, it is just a bump in the road.
If you’ve had “just one puff” or a single cigarette, that is a lapse, not a relapse. A lapse is a minor slip-up, so shrug it off and keep going!
But if you are back to smoking regularly, take stock and set a new quit date.
Choose a day that feels right, ideally within the next two weeks, to give yourself time to plan. You could also create a personal quit plan for tailored tips and support to help you stay on track.
Do not see a relapse as a defeat. The key is not to give up on giving up!
Why do relapses happen?
Relapses can happen because of stress, tough situations or trying to quit using just willpower.
Smoking is a strong addiction, and the cravings and nicotine withdrawals can be tough to handle without help.
That’s why it is so important to understand what triggers your smoking and have a plan to handle it.
Whether it is using stop-smoking products, talking to someone who has been through it or building a stronger support system, you do not have to do it alone.
There are more proven ways to quit smoking than ever before, and every step you take brings you closer to a smoke-free life.
What to do after a relapse
If you’ve had a cigarette or 2, don’t give up on quitting. Throw the rest of the packet or pouch away and simply start again. If you’ve relapsed and are back to regular smoking, don’t feel too down. Set a new quit date, maybe in a week or a month – whatever is most likely to be successful.
You’ve had a slip-up and that’s okay. Acknowledge it, listen to yourself-why did it happen ( think about your personal triggers). What matters now is getting back on track and becoming Smoke free. Think positive, learn for your mistakes and set a plan of action to quit again