Knowing your triggers
Triggers are feelings, places or certain times of the day that make you experience strong urges or cravings to smoke or vape.
Common triggers
Triggers are things that make you want to smoke or vape. They’re usually linked to habits, emotions or social situations. Here are three common types of triggers:
- Pattern triggers: these happen during an activity you usually connect with smoking. Examples include having a work break, taking a phone call or finishing a meal.
- Emotional triggers: these are linked to feelings like stress, boredom, happiness or frustration. Triggers can be positive or negative.
- Social triggers: these happen at events or places where others are smoking or vaping, like outside a pub or at a party.
What causes triggers?
Triggers develop over time. If you smoke or vape in the same situation over and over, your brain starts to link that situation with smoking. This becomes a problem when you try to quit, but your brain still expects a cigarette or vape in those moments.
How to handle triggers
To get started, try writing in a journal for at least one weekday and one weekend day before your quit date. Every time you smoke or vape, note down:
- The time of day
- Where you are
- Who you're with
- How you feel
- How strong the craving feels (you can rate it out of 10)
After a few days, look for patterns. These will help you spot your biggest triggers and plan ahead.
Did you know?
Our daily check-in tool helps you spot patterns, log your triggers and reflect on your progress. By checking in each day, you’ll start to understand what’s helping and what’s getting in the way - and make better choices tomorrow. It only takes a minute, and it can make a big difference.
How to fight triggers
Once you know your triggers, you can make a plan to manage them. Some situations can be managed with simple tools like breathing exercises or distractions. In other cases, you may need to avoid places or routines that bring on the urge to smoke or vape.
Start practising before your quit date. For example, if your coffee break is a trigger, try having coffee without smoking. Or take a walk instead of stepping outside for a smoke.
Distraction techniques can also help you ride out cravings, which often only last a few minutes.
Try using our daily check-in tool to spot patterns and stay on top of your triggers. Every step you take builds your confidence and gets you closer to quitting for good.
Create a personalised Quit plan that will support you while you quit.