Breaking the Habit: Practical Ways to Manage Smoking Triggers
Quitting smoking is one of the best decisions you can make for your health, but it is not always easy. Many people find the hardest part is breaking the habits that go along with smoking. These can be moments built into your day, a cigarette with your morning coffee, during a break at work, or after a stressful phone call.
At Healthy Hounslow, we understand that cravings are often connected to routine and environment. That is why we offer free, personalised stop smoking support that includes one-to-one behavioural advice and up to 12 weeks of free Nicotine Replacement Therapy (NRT). We are here to help you plan ahead, make positive changes and feel confident in managing those tricky moments.
Here are some simple but effective ways to reduce cravings throughout your day:
First thing in the morning
- Change your routine – try a shower before your tea or coffe
- Swap coffee for juice to reduce associations
- Use your NRT or vape as soon as you wake up
- Wake up a little later to shorten the time you might be tempted to smoke
On your way to work
- Take a different route or get off a stop early
- Keep your hands busy with your phone, music or a podcast
- Have a bottle of water or mints to hand
During breaks
- Spend time in non-smoking areas
- Go for a short walk or sit with colleagues who do not smoke
- Keep a book, magazine or puzzle nearby for distraction
After meals
- Brush your teeth or chew gum straight away
- Get up and move around
- Choose a smoke-free room to relax in
In social settings
- Stick with non-smokers where you can
- Choose alcohol-free drinks or limit alcohol, especially in the early days
- Use your NRT or vape to manage urges
When feeling bored or stressed
- Try a new hobby, walk around the block or put on some music
- Use breathing exercises or grounding techniques like naming five things you can see
- Remind yourself why you are quitting – and how far you have come
Remember, you are not alone in this journey. Our team is here to support you with advice that is tailored to your lifestyle. Whether you prefer phone support or face-to-face conversations, we can guide you through each step, helping you stay focused and motivated.
Let us help you take the next step
You can sign up for our stop smoking service using the quick online assessment at www.healthyhounslow.co.uk. It only takes five minutes and is the quickest way to access our free support.
Prefer to speak to someone? Give our friendly team a call on 0204 559 8200.
For extra tips and encouragement, follow us on social media where we share helpful advice and details about upcoming events.
