Not only has using tobacco caused you to create a
physical dependence on it, you have also developed many patterns of use. For example, you may
find yourself lighting a cigarette because you “always” smoke when you drive, walk
between classes or after you eat dinner. In these situations you have learned to smoke in response
to a cue or trigger. You may not physically crave a cigarette at this particular moment but smoking
feels like the habitual thing to do. So to successfully quit tobacco use, you must decide ahead
of time, some new ways of coping with these feelings and situations without using tobacco.
Below are some typical situations that may trigger an urge to use tobacco.
- Driving
- Walking across campus
- Studying or reading
- Between classes
- Finishing a meal
- Talking on the phone
- Working at the computer
- When out at a restaurant or bar
- Stressful events
- Exam time
- Waking up in the morning
- Drinking alcohol or coffee
- When you are with others who smoke or chew
It is a good idea to brainstorm some substitute coping
actions to use when you feel an urge, possibly during one of the above listed triggers. Here are
some ideas that may help you.
- Go for a walk
- Eat a piece of sugarless candy or gum
- Do deep breathing exercises
- Chew on vegetable sticks
- Brush your teeth
- Drink a glass of water
- Squeeze a stress ball
- Work with your hands
- Clean your apartment or room
- Go to the Rec Center for some exercise
Deep Breathing
Deep breathing is an effective way of coping with stress and the tension of quitting tobacco.
It’s an exercise you can take with you anywhere whether you are sitting in class ready to
take a test, out with friends or driving in your car. It may be helpful to set specific times
that you will practice deep breathing so you can get in the habit of using it as a coping tool.
- Close your mouth and relax your shoulders. Take a deep breath in through your
nose filling your lungs from the bottom up. Let your belly expand like a balloon.
- Hold your breath for a 2-4 seconds after the inhale
- Slowly exhale through your mouth letting your lungs deflate from the top down
using your abdominal muscles to help exhale all of the air.
- Repeat this pattern 3-6 times.
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