Understanding Your Smoking Triggers

Cravings can come out of the blue, even if you have been quit for a while. Certain feelings, places or situations can trigger your cravings for a cigarette. Understanding your smoking triggers can help you to control your cravings and beat the urge to smoke.


For some people, alcohol both triggers cravings and will reduce the ability to resist them. Try to avoid alcohol, or drink less, at the beginning of your quit attempt to manage cravings. You could alternate between alcoholic and non-alcoholic drinks too such as water. When socialising, try to avoid joining smoking friends outside or in smoking areas.


Stress is an inevitable part of life. You might feel that smoking is a good way for you to cope with stress but discovering healthy ways of managing stress will help you remain smoke-free.

NHS Better Health provide a range of free tools and helpful tips to deal with stress. The mind plan quiz will give you a personalised mental wellbeing action plan to help you deal with stress and feel more in control. These helpful tips to deal with stress will both increase your chances of quit success and help you to look after your mental health and wellbeing.

Click below to find out how meditation can help you to reduce stress and increase your chances of a successful quit.

Morning routine

Has your morning routine been the same for years? Smoking is often associated with doing other daily activities such as having a morning coffee. Try to change your routine. Instead of having a morning coffee, try having a glass of water to a healthy smoothie. Check out these BBC Good Food recipes for inspiration!

Exercise is a great way to start the day and distract you from smoking. As a One You Surrey client, you have free unlimited access to the Other Room Gym. There is a range of daily exercise to suit all abilities, from the comfort of your own home! Active Surrey can also help you to find an activity near you.


Tell your friends and family you are quitting. This way they can support you by not smoking around you or offering you cigarettes. Try to avoid smoking environments such as the smoking area in social venues and at your workplace. If you usually go outside for a cigarette break, go for a short walk or stay indoors to avoid being tempted.

Smoking when bored

Some people may smoke to relieve their feelings of boredom. Keep your brain stimulated with activities such as reading or solving a puzzle. Keeping your hands busy will also help to manage the craving for a cigarette. The next time you have the urge to reach for the cigarettes, do an activity like squeezing a stress ball.

Being active can distract you and focus your thoughts. Go for a run, walk, bike ride or why not try an online class at The Other Room Gym.

How can One You Surrey Help?

We are here for you every step of the way. Our clinics are fully operational via telephone or video call with our specialist stop smoking advisors. We will support you throughout your quit journey for up to 12 weeks with Nicotine Replacement Therapy sent to your address or GP. The good news is our service is free to use!

If you would like further information about our service, click here.