Thought Leadership in Action

Everyone knows smoking is bad for your health. In fact, it is the number one cause of stroke and heart disease in the US, according to the Centers for Disease Control and Prevention (CDC). About 90% of lung cancers and around 80% of all deaths from chronic obstructive pulmonary disease (COPD) are caused by smoking, too. In all, smoking takes the lives of almost 480,000 Americans each year.

If you are still smoking, you aren’t alone. Despite all the bad news about cigarettes, CDC statistics show over 42 million adults in the U.S. are currently smokers – although 70% want to quit. The main reason it’s so hard to give up cigarettes is nicotine, which the American Cancer Society (ACS) reports is as addictive as cocaine or heroin.

Nicotine patches and gum can help wean smokers off their addiction to nicotine, but it usually takes more than nicotine replacement to give up cigarettes forever. The reason? Researchers have found that behavioral and environmental triggers keep people lighting up. By recognizing your own triggers, you can learn to avoid and cope with them - and you’ll be far more likely to successfully stop smoking.

Know Your Smoking Triggers

The National Institutes of Health (NIH) advises keeping a journal to record when you smoke, or when you feel compelled to light up, so you can spot patterns. For at least a week, make notes about what you were doing, feeling and thinking at the time you wanted a cigarette.

Some triggers, like being at a party or bar around smokers, may be obvious. But research has revealed that anything you personally associate with smoking can spark a strong desire to smoke. Psychologist Cynthia A. Conklin, PhD, of the University of Pittsburgh found just seeing photos of a bar or a comfortable chair at home that’s associated with relaxing and smoking can provoke the urge to light up.

Once you’ve identified your triggers, avoid the ones you can and cope with others by having an alternative to smoking. For example, if you drive to work and automatically reach for a cigarette when you’re stuck in traffic, put a sugar-free lollipop in your mouth or chew gum instead of smoking.

If faced with a triggering situation, wait at least ten minutes and the desire to smoke will lessen. The National Cancer Institute (NCI) says the physical urge to smoke subsides after about 15 minutes. In the meanwhile, keep your hands busy to distract yourself. Write down or even say out loud the reasons why quitting smoking is more important than having a cigarette – how you’ll feel better, protect family members from second-hand smoke and save money, too.

More Ways to Beat Smoking Triggers

• Does anxiety or work stress spur the urge to smoke? The National Heart, Lung and Blood Institute advises turning to simple breathing exercises instead. Take a slow deep breath, count to five and exhale. Repeat 10 times.
• Develop new habits to eliminate triggers. For instance, if a work break brings an urge for a cigarette, substitute a walk instead.
• What and how you eat can trigger smoking because erratic blood sugar levels from big meals and sweets may spark a desire for cigarettes, according to the ACS. Eating several small, healthy meals daily can help.
• Changing your personal environment can also eliminate smoking triggers, according to research published in the American Family Physician journal. Throw away cigarettes, matches, lighters, and ashtrays and clean your clothes and carpets that smell like smoke.
• Being where people smoke can trigger you to light up. The ACS advises spending free time where smoking is not allowed, like museums, theaters and restaurants without bars.
• Missing the feeling of having something in your hand can trigger smoking, so find substitutes. Holding a pencil, a paper clip, a coin or a marble instead of a cigarette can help, according to the ACS.
• Need support when the urge to smoke is too strong? Call the NCI’s Smoking QuitLine at 1-877- 44U-QUIT for free advice to help you stay the course. The NCI’s SmokeFree website has more tips and resources on avoiding smoking triggers and learning to live tobacco-free.