Learn Why You Smoke

Everyone who smokes, does so for a reason. Even though you want to quit, there are two reasons that make it very hard:

1. You have a physical need for nicotine. When you know you’ve gone too long without a cigarette, you’re experiencing nicotine withdrawal. Once you light up, the craving goes away because you have fed the addiction. If you are addicted, get ready to deal with this. You may want to think about adding medication to your quit plan.
 
2. You may be addicted to the act of smoking. While you were teaching yourself to smoke, you were also training yourself to use cigarettes in many different situations.  Knowing how to deal with these situations can help you deal with triggers like these (click on the links for ideas on how to deal with these triggers):
 

•    Finishing a meal
•    Drinking coffee
•    Talking on the telephone
•    Between tasks
•    Stress, an argument, disappointment, or negative event
•    Driving or riding in the car
•    Other people who smoke
•    Work breaks
•    Parties
•    Alcohol

What triggers your urge to smoke?  Write your triggers down and think about the best way to handle each of them.