Smoking the occasional cigarette still puts you at risk for cancer and heart disease. Quit social smoking today to reduce your risk and live longer and healthier.
You will need
- Oral substitutes
- Stress relief techniques
Step 1 Stop smoking Stop smoking altogether. Studies show that half of young people who begin social smoking end up smoking every day within a year.
Step 2 Throw away cigarettes Avoid temptation by throwing away all cigarettes you may be hiding. Throw away matches and lighters, too, and any other paraphernalia that reminds you of smoking.
Step 3 Avoid bars Limit going to bars and parties for the first few weeks you are trying to quit. Many social smokers just don’t feel comfortable having a drink without also having a cigarette.
Step 4 Keep a journal Keep a journal to keep track of your urges and what is triggering them.
Concentrate on identifying your triggers so that you are conscious of the situations that cause you to want a cigarette.
Step 5 Find an oral substitute Resist the urge by finding an oral substitute, such as gum, mints, or sunflower seeds.
Step 6 Get support Ask your friends and family for help and encouragement. It’s harder to smoke when someone who cares about you is telling you not to.
Step 7 Relieve stress Look for alternative ways to relax or relieve stress, including squeezing a ball, exercising, or drinking a cup of herbal tea.
Step 8 Avoid other smokers Avoid being around other smokers or triggers until you are confident you can say “no” whenever a cigarette is offered. With commitment and the right mindset, you can do it!
As of 2008, an estimated 45.9 million people in the United States smoked cigarettes.