Know Your Smoking Triggers and Cravings & How To Overcome Them

Table of Contents

• Common Smoking Triggers
• Emotional Triggers
• Pattern Triggers
• Environmental Triggers
• Social Triggers
• Cravings Caused by Nicotine Withdrawal
• Ways To Resist Nicotine Cravings
• Key Takeaways

Common Smoking Triggers

Unfortunately, smoking is a way of life for most smokers and there are many instances that can make you want to smoke. Here we'll take a look at some of the most common triggers.

Emotional Triggers

Emotional triggers are a significant factor contributing to the need to smoke a cigarette. These can vary widely but often include feelings such as stress, anxiety, sadness, or even boredom. During emotional turmoil, the instant release of nicotine creates an immediate sense of relaxation, and smoking in these types of situations almost turns into a coping mechanism.

If you are trying to quit, it’s important to identify emotional cues that lead to smoking in order to help you to develop healthier coping mechanisms. Techniques such as mindfulness, deep breathing exercises, or engaging in a hobby can serve as effective substitutes. Seeking support from friends, family or a healthcare provider can also help to improve your mental and emotional wellbeing.

Pattern Triggers

There are also certain activities and times that are associated with smoking where the body is used to the release of nicotine. Pattern triggers may include:

• Smoking after a meal
• Smoking after sex
• Smoking whilst on a work break
• Before bed

The reason smoking is common in these situations is similar to that of smoking when feeling certain emotions. The immediate release of nicotine causes the brain to release endorphins (feel good hormones), that cause a sensation of relaxation in certain situations, and can also increase the “feel good” emotions after a satisfying experience, such as a meal or sex.

Environmental Triggers

Environmental triggers play a significant role in the urge to smoke, often acting as cues that prompt smoking cravings. These triggers can be locations, social settings, or activities linked with smoking habits. Environmental triggers include:

• Smelling cigarette smoke
• Being exposed to tobacco advertising
• Certain times of the day when smoking may be habitual, such as with a morning coffee, whilst driving, or when bored
• High caffeine levels and even sipping coffee can also increase the urge to smoke

Social Triggers

In addition to the psychological and physiological factors that influence smoking habits, social triggers also play a significant role in the desire to smoke. Social settings often create scenarios where smoking is more likely to occur. For instance, seeing others smoke at parties or during breaks at work can increase the temptation to join in, reinforcing the habit through social conformity and shared behavior. Understanding these social dynamics is crucial in developing strategies to manage cravings.

Cravings Caused by Nicotine Withdrawal

When a person stops smoking, their body begins to miss the regular nicotine intake it has become accustomed to. Cravings can manifest as strong urges to smoke and are often accompanied by other withdrawal symptoms such as irritability, anxiety, difficulty concentrating, difficulty sleeping and increased appetite. Understanding that these cravings are a normal part of the quitting process can help individuals prepare and manage them effectively. On average, nicotine withdrawal symptoms last 3 to 4 weeks. [1]

Ways To Resist Nicotine Cravings

During my professional career, I’ve conducted multiple smoking cessation clinics where I’ve been able to analyse successful versus non-successful outcomes. I’ve realised that those who want to give up smoking need to be mentally ready. Smoking is a way of life for many and almost becomes a natural reflex in certain situations. For this reason, you need to prepare yourself mentally in order to win the fight. The most effective way is to look into the different ways and techniques that need to be put into practice over the course of your journey into giving up smoking. Identify the times at which you are most likely to smoke, and have a plan on what you’re going to do instead.

Effective techniques involve:

The Straw Technique

It sounds bizarre but cutting a straw and holding it in the same way you would hold a cigarette helps to keep your hands busy and can be a great way to deal with cravings when they arrive. Inhaling on the straw gives the same hand to mouth action and tricks your mind into thinking you are smoking.

Snacks

Snack on healthy foods such as carrots and cucumbers. You can even cut them into shapes that resemble a cigarette and eat them when you are getting cravings. Try to choose low calorie snacks to avoid gaining weight.

Exercise

People smoke as the nicotine provides a release of endorphins, the feel-good hormone. Exercise is extremely important as it releases the same hormones that make you feel good, potentially reducing cravings. As you find yourself getting fitter and stronger with exercise, it gives you the motivation to want to better yourself and become healthier. Exercise also helps you cope with stress and gives you more energy and as you find yourself feeling better than you did when you were a smoker, you’ll find your cravings slowly starting to decrease.

Pictures

I’ve encountered numerous smokers who want to quit for their family. It’s no secret that smoking, including passive smoking, is the root cause of many illnesses and diseases. Every time you feel strong urges to smoke, look at a picture that will remind you of the reason why you decided to quit. It could be a picture of your family, or even a picture of a smoker’s lungs. This is an unorthodox technique, but one that works.

Meditation

Meditating allows you to recognise and accept the changes your body is going through when quitting smoking. By embracing this change and the way you are feeling, you are accepting the change you have decided to make, and reflecting on the positives and the successful outcome. It allows you time to think about reshaping your behaviour and altering your reactions to cravings by learning to deal with the change rather than escape it. You are able to learn self-control through contemplation and mindfulness.

Nicotine Replacement Therapy

People smoke because they are addicted to nicotine. Nicotine Replacement Therapy provides nicotine in smaller amounts without any of the dangerous and harmful chemicals that are present in cigarettes. It can help those that are experiencing unpleasant withdrawal effects such as mood swings, overeating and difficulty falling asleep. NRT is available in the form of patches, sprays, inhalators, tablets/lozenges and chewing gum. They are available in different strengths and you should visit your GP or pharmacist who can advise you on the most appropriate strength and techniques on how to taper your dose down until it is not needed.

Medication

Stop smoking medication such as Zyban and Champix can be prescribed to help you stop smoking. It’s not fully understood how Zyban works, but it is thought to regulate mood and behaviour by increasing the levels of noradrenaline and dopamine. Champix works by binding to nicotine receptors, so that the nicotine from cigarettes are not able to bind to the receptors. The immediate release of dopamine that is released from smoking is no longer there, making smoking pointless. Champix also helps to cut cravings and reduce withdrawal symptoms by binding to nicotine receptors and stimulating them partly.

Avoid Places Where People Smoke

Another effective strategy for managing cravings is to avoid places where people may smoke around you. Exposure to environments where smoking is prevalent can act as a powerful trigger, reigniting the urge to smoke and making it more difficult to resist. Cigarette smoke, even from a distance, can evoke memories associated with smoking and stimulate cravings. Additionally, seeing others smoke can normalize the behavior and undermine one's commitment to quitting. To maintain your resolve and decrease the likelihood of relapse, it is crucial to identify such high-risk locations.

Create a Support Network

One effective approach is to also communicate your intentions to quit to friends and colleagues, thus creating a support network that respects and reinforces your goals, rather than undermines them. 

Key Takeaways

Understanding the triggers that spark your urge to smoke is the first step towards overcoming them. Whether triggered by stress, social situations, or a habit of routine, devising strategies like keeping busy, using nicotine replacements, or seeking professional help can equip you to tackle cravings head-on. For immediate support you can start a free online consultation with Chemist Click to find the right treatment for your needs. The NHS also offers a free Quit Smoking app to help you in your journey to go smoke free. [2]

Sources

1. NHS UK. (n.d.). Managing nicotine withdrawal symptoms. Retrieved 27th November, 2024, from https://www.nhs.uk/better-health/quit-smoking/staying-smoke-free/managing-nicotine-withdrawal-symptoms/
2. NHS UK. (n.d.). Quit smoking. Retrieved 27th November, 2024, from https://www.nhs.uk/better-health/quit-smoking/

Whilst all of our content is written and reviewed by healthcare professionals, it is not intended to be substituted for or used as medical advice. If you have any questions or concerns about your health, please speak to your doctor.