Triggers are environmental signals or factors that cause cravings. They’re unique to each person, and identifying your triggers can help you control nicotine cravings. Common triggers include:

  • Feeling stressed, lonely or down
  • Drinking alcohol or coffee
  • Driving
  • Finishing a meal
  • Taking a work break
  • Seeing someone else smoke


You can’t avoid every trigger. The good news? Cravings only last about 10 minutes. Find something to occupy your mind while it passes, like:

  • Calling or texting someone.
  • Reading a magazine, listening to music or playing your favorite game for 10 minutes.
  • Taking a walk or jog. Short bursts of activity can help beat a nicotine craving.
  • Reviewing your reasons for quitting. Thinking it through makes you stronger.
  • Going to a smokefree zone like a store or restaurant where you can’t smoke.
  • Calculate your savings and decide what to buy with all that extra money.
  • Keeping your mouth busy with a stick of gum, hard candy or glass of water.
  • Doing something else. Just changing your routine can help you shake off a craving.
  • Taking deep breaths – in through your nose and out through your mouth.
  • Remember: nicotine cravings come and go. Do what works for you.

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In the early stages of quitting, nicotine replacement therapy can help. For a free, two-week supply of NRTs, call 1-800-QUIT NOW or register online today.