Fran Spelgatti

So you've quite smoking…now what? While many people who quit smoking with Positive Changes don't experience cravings or withdrawals, it may not be that easy for everyone. If you're struggling with cravings, it's helpful to pinpoint some of the “triggers” that cause those cravings. That way, you can avoid them—or at least be better prepared to face them. Here are a few common triggers experienced by many smokers, along with a few techniques to deal with those cravings.

Trigger #1: Being Around Smokers

Unfortunately, friends who still smoke may not be supportive of your efforts to kick the habit, and they may not realize what an effect their behavior has on you. Maybe every encounter with a smoker won't trigger your cravings; it may be special circumstances like seeing friends on a smoke break. If that's the case, pinpoint exactly which occasions affect you most, then figure out ways to deal with them. To deal with those situations, ask others to support you with your changes. Give them specific examples of behavior that is helpful or not helpful to your efforts. If you're in a groups where others are smoking and find it tempting to join them, politely leave and don't return until they've finished. Finally, avoid buying, carrying, lighting or holding cigarettes for others.

Trigger #2: Driving a Car

Many smokers make their automobile a haven for their habit. If that's the case for you, immediately remove the ashtray, lighter and cigarettes from your car. Clean the car thoroughly; use an air freshener if necessary to get rid of the smell of cigarettes. Ask passengers not to smoke in your car. Whether driving or not, find something to do with your hands and carry a water bottle to sip from when you get the urge for a cigarette. Put yourself in the right frame of mind by using positive affirmations like, “My car smells fresh and clean,” and “I'm a better driver now that I'm no longer distracted by cigarettes.”

Trigger #3: Enjoying Meals

Your cravings and urges may be stronger with certain mealtimes or certain foods. If foods are the issue, figure out which foods trigger you urges and avoid them for a while. If it's the mealtime, concentrate on the taste of your food, or brush your teeth or use mouthwash right after the meal. If you're alone, call a friend, go for a walk or do some other activity to take your mind off your craving. If you're at home, wash the dishes by hand – it's hard to smoke with your hands in dishwater!

Trigger #4: Drinking Coffee or Tea

You may find that your morning coffee just doesn't taste the same after you become a nonsmoker. If you choose not to give up coffee and tea, try taking deep breaths between sips to inhale the aroma. Savor the smell as you breath deeply and slowly. Try switching to decaf coffee or a different kind of tea. As you drink, get out a pad of paper and draw a picture, make a to-do list or just doodle.

Trigger #5: Having a Drink

Studies show that cigarette smoking is much more common among people who are regular drinkers than among those who aren't. Alcohol and cigarettes may seem inseparable. Alcohol impairs your judgment and lowers your guard, so it's best to quit drinking altogether if you're trying to lose weight or quit smoking. If you choose not to give up alcohol, though, stick with nonalcoholic drinks for your first few weeks as a nonsmoker. Stay away from the places you usually drink alcohol and choose drinks different from the ones you used to have when smoking. Drink only with nonsmoking friends (or smokers who agree to refrain while they're with you). Never drink at home or by yourself.

Finally, listen to your process regularly to help you rid yourself of cravings and urges. Seek help. Chances are, you have family and friends there to support you—and we at Positive Changes are here whenever you need us. Becoming a “clean air breather” may seem like an uphill battle at first, but it's a hill you're more than capable of climbing. Remember, you're far greater and capable of far more than you've been led to believe