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How to Quit Social Smoking

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.


  • 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.
  • TIP: 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!
  • FACT: As of 2008, an estimated 45.9 million people in the United States smoked cigarettes.

You Will Need

  • Journal
  • Oral substitutes
  • Support
  • Stress relief techniques
  • Commitment

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