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Last updated May 2024
Read time 4 minutes
Here are some tips to help avoid triggers for a cigarette or vape.
You might be stuck in traffic, having your morning coffee or catching up with a friend. Suddenly, you really want a smoke or vape.
Some cravings strike because your body wants nicotine. There's often more to it. Many cravings happen because the brain links certain routines and emotions with smoking and/or vaping. Routines (such as your morning coffee) or emotions (like anger) can trigger a craving.
So how can you tackle those triggers? The first step is to know your triggers. Then you can change your routines and trick your mind into not expecting a cigarette or vape.
Think about when you smoke or vape – it might help to keep a diary at first. Write about what you were doing or feeling at that time when you felt like a smoke. This will help you recognise your triggers. Here are some examples of common triggers:
Having your morning coffee
Catching up with a friend who you used to smoke or vape with
After a meal
When you’re drinking alcohol
Feeling angry
When you’re stuck in traffic
When you feel stressed at school or work
When you feel bored
When you finish a task or a job.
Do any of these sound like you? If you’re having trouble working out what triggers your smoking or vaping, give Quitline a call. You can also request a Quitline callback.
The next step is to work out how to avoid your usual triggers. Now that you've worked out what can make you want to have a cigarette or vape, you can use strategies to avoid those triggers. Here are some tips to try:
Have a shower first thing in the morning rather than a coffee
Meet your friend in a smoke-free area. Remember anywhere you can’t smoke, you can’t vape
Avoid having a drink for the first few weeks of quitting
Try deep breathing when you're feeling stressed
Go for a quick walk around the block if you're feeling bored
Change your usual meal time to mix it up.
Sometimes distractions aren’t quite enough, and that’s OK – Quitline is here to help. Our Quitline counsellors can chat with you about your triggers and help you work out ways to manage them. They can help you make a plan to quit and increase your likelihood of quitting for good. They're here for you.
Speak directly with a trained quit specialist. Our counsellors are available to provide immediate support, personalised quit plans, and answer all your questions.
Get in contact with Quit
Getting stuck in traffic is a common trigger.
