Megan M. was about 18 when she started smoking in high school in Pennsylvania. She first started trying to quit at 22. Today, at 24, she's a marketing professional in San Francisco and credits identifying smoking triggers as a key part of her success. Here's how she identified her smoking triggers, and how you can, too.
I started smoking as a social thing. I'd have a cigarette while I was out with friends. But when I went to college, I was in a long-distance relationship and it was stressful, so smoking became my outlet. … I stopped working out. I was smoking and felt awful about myself. I decided that I had to get my life back on track, and smoking was the first thing to go.
Before talking about nicotine withdrawal, you must want to stop smoking. Wanting to stop will greatly enhance your chances of successfully remaining tobacco free.
To help you quit, a combination of drugs and behavior-modification programs can be effective. Your doctor can offer both nicotine and non-nicotine medications. Many over-the-counter nicotine replacement products are available, including patches, lozenges, and gum. Your doctor can also prescribe a nasal spray or an oral inhaler.
I did it on my own. … And one of the most successful things I did was identifying my smoking triggers, the typical times when I automatically lit a cigarette. The biggest smoking trigger was in the car. I'd get out of work or class and get into the car to drive home, and I'd have a cigarette to make the time pass. Another time would be after a meal. When I was really full, I'd smoke to take the edge off the fullness feeling. When I was out with friends and having drinks, I'd always smoke. And I'd smoke when I was stressed.
So when I'd get in the car, I'd say to myself, "I'm not going to have a cigarette now." I'd be very conscious of it. And I'd wait 10 minutes and focus my mind on something else, and usually the craving would pass. When I was stressed, I started replacing cigarettes with doing crunches, because I felt the need to move to alleviate tension. Or I'd chug a whole glass of water.
The toughest trigger to get over was the social smoking. Those are the only times I've fallen back and had a cigarette. Fortunately, I now live in California where it's almost taboo to go out of the bar to smoke, so that's helped me.