How to quit smoking when stressed

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.

常見問題

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.

相關指南

• 菸癮來的那一刻，怎麼處理

  應對尼古丁渴望的步驟：認出線索、用小遊戲撐 90 秒、抽了一根就記下誘因、戒菸日期不動。

• 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.

• 戒菸時滑倒了，下一步做什麼

  滑倒不是清零。戒菸時抽菸了：標出誘因、戒菸日期不動、再撐下一波 90 秒。