How to quit smoking when stressed
If cigarettes were your stress valve, quitting removes the valve while life keeps pressing. You need a replacement that fits at a desk — not only advice to “relax.”
Separate stress from nicotine
Stress is real; nicotine relief is short and trains the loop. Name the cue “stress” in your slip log when needed. The goal is not zero stress — it is zero cigarettes during stress.
A 90-second desk plan
When the jaw tightens and you want a smoke break: open Hold90, start the hold, pick squeeze or breath, read your reason, return to the task. Two holds beat one cigarette and a shame spiral.
Fix load where you can
Sleep, workload, and caffeine amplify stress cues. Change what you control. For ongoing anxiety or depression, get clinical care — Hold90 is not therapy.
よくある質問
- Should I wait to quit until life is calm?
- Calm seasons are rare. Learn holds in real stress or the first hard week will always be “not the right time.”
- What if stress smoking is my only break?
- Schedule a real break without a cigarette — walk, water, hold — so the break ritual survives.
次の90秒で足りる
Hold90を開いて理由を置き、最初の波を耐えてください。
アプリを開く関連ガイド
- ニコチンの渇望が来た瞬間の対処
ニコチン欲求への手順。きっかけに気づき、静かなゲームで90秒耐え、吸ったらきっかけを残し、禁煙日は動かさない。
- How to handle the morning cigarette craving
Morning cigarette cravings hitch to coffee, phone, and bathroom routines. Change the sequence and use a 90-second hold before the first smoke.
- 禁煙中にスリップしたときの次の一手
スリップはリセットではない。禁煙中に吸ったときの次の一手。きっかけを名づけ、禁煙日は動かさず、次の90秒を耐える。