Managing cravings and triggers when pregnant

Things like stress, boredom or being in places where you used to smoke can make cravings harder. But there’s help available, and you don’t have to do it alone.

Knowing why you want to quit and reminding yourself of those reasons can help you stay on track.

Helpful tips

• Know your triggers: Learn what makes you want to smoke or vape and plan ahead to avoid those moments. Read about triggers
• Distract yourself: Focus on something else – what can you see or hear around you? Find distraction ideas
• Urge surfing: Think of your cravings like waves in the ocean. Let them rise and fall without reacting to them.
• Talk to someone: A doctor, midwife, or Quitline counsellor can help you choose the best way to quit and support you through tough times.

Use rewards to stay motivated

• Track your savings: Work out how much money you're saving by not smoking. Use it to buy something nice for yourself or your baby.
• Swap cravings with something positive: Make a smoothie, go for a short walk or listen to music.

Nicotine replacement therapy (NRT)

If cravings are strong and nothing else is helping, talk to your doctor about using oral NRT like gum or lozenges. This can be safer than smoking during pregnancy. But always check with a healthcare professional before using it.

Call the NSW Quitline on 13 7848 (13 QUIT) for more advice about quitting during pregnancy.