A funeral, sudden bad news, a major argument with someone or a relationship breakup are each examples of scenarios that can bring on smoking thoughts. They can make you feel like the normal rules don’t apply.
Think of these smoking thoughts as memory flashes. Resist the temptation and the urges will pass. Your mind is experiencing stress and is remembering that you used to have a cigarette to temporarily “manage” the situation. But that was an old (and flawed) way of coping. Giving in to the “just one” thought notoriously leads right back to that old habit you’ve worked so hard to free yourself from.
Remind yourself of the benefits of quitting and of the smarter and healthier ways you’ve managed stress in the short term (e.g. deep breathing, muscle relaxation, mindfulness).
Set up an out-of-the-blue stress plan - your own personal emergency strategy. For example, ask a good friend if you can call them (day or night) if a disaster strikes, or phone Quitline or Lifeline for support.