Steps: 1  2  3  4  5  6  7  8  9

Tobacco thoughts and urges will probably bother you for a while. They will be strongest in the places you smoked the most. The more time you spend in these places without smoking, the weaker the urges will become. Know what events and places will be triggers for you and plan ahead for them. A few people describe their triggers:

• I get the urge when I smell cigarettes or see someone smoking. I find myself reaching for a cigarette.
• I want a cigarette with my morning coffee.
• I get the urge when I am bored, talking on the phone, relaxing or reading a book.
• I want a cigarette after I eat a meal.
• I want to smoke when I drive the car.
• I get the urge during my break period.

Some people that have quit describe how they coped with triggers:

• Smelling it still triggers urges; I counter them by thinking how harmful cigarette smoking is.
• I still get urges from time to time when I see someone smoking, so I get up, walk off, and have a piece of gum or drink coffee. Out of sight, out of mind.
• The best thing I did to cope was to go for a run. Any physical activity helped.

Write down some of your triggers. And write what you'll do instead of smoking cigarettes. It may be as simple as reaching for gum or sugarless candy, walking away, or thinking about how far you've come. Click below and print out the handouts. Fill them out so you can identify your personal cues and triggers.
What are your personal Cues/Triggers?

You've made it through the hardest part, the first week. If you can stay off 1 week, then you can stay off 2. Use the same strategies and willpower that have gotten you this far. Cravings may be just as strong this week but they will be less often and they will go away sooner.
Other signs of progress:

• Your circulation and skin color have improved.
• Withdrawal symptoms ease up.
• Food tastes better, your sense of smell sharpens, and your breath is fresher.
• You become more confident.
• You can breath easier with less coughing.

Proceed to Step 8

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