Over 42 million adult Americans still smoke, according to a 2012 report from the CDC. That’s roughly 18% of the entire adult population. So, even if you try your hardest to stay away from smokers, chances are you will run into one, or many during your quit journey.
Here are some tips to help you stay strong while in common social situations when smokers might surround you.
Avoid smoking at a party
Volunteer to play bartender, pass around hors d’oeuvres, or do some other task to support the host. The activity will help you concentrate on other things besides your cravings.
Spend more time with nonsmokers and observe how they keep their hands busy, or deal with smokers in the room, or even what they talk about that’s different from conversations with smokers. This will keep you focused on something other than smoking and might teach you a new trick or two.
Excuse yourself and head to the bathroom or step outside for a walk around the block. Removing yourself temporarily from the situation will help calm your nerves and strengthen your resolve.
Avoid smoking at an outdoor event
Bring a friend who doesn’t smoke or go with a group of non-smokers, so you are surrounded by people who won’t deter you from your quit attempt by suggesting you light up.
Make sure you stay within the non-smoking areas. If you do see smokers, keep a distance of at least 100 feet so you don’t smell the smoke.
Hold a filled water bottle in your hand as you walk outside so that you can keep hydrated and have something to drink when you feel the onset of a craving. A water bottle will also keep your hands busy, which can be important for people who are used to a cigarette habit.
Avoid smoking at work
Curb your cravings by switching in activity. Most cigarette cravings only last three to five minutes, so when you see your smoking buddies head outside, try to forget about your urge to smoke by changing what you’re currently doing. For example, if you’re sitting down, get up from your desk to fill your glass with water. The switch in activity will lessen your focus on missing out on the smoke break.
Bring a hobby to work. Instead of breaking up your day with cigarettes, take five minutes every time you feel an urge to smoke to focus on an activity you like doing like playing Sudoku, filling out a crossword puzzle, or drawing a quick sketch.
Stock your workbag with healthy snacks. Cravings to smoke can seem more powerful when your blood sugar levels are low, so make sure to have healthy snacks such as fruit, yogurt, or nuts on hand during your workday.
Avoid smoking when you travel
Stay at a non-smoking hotel. You won’t be tempted by the smell of smoke in lobbies or hotel rooms, and the big fees these hotels charge if they catch you smoking in your room will help convince you to not light up.
Resist smoking urges with distractions. While exploring a new place, take along something to keep your hands busy such as a keychain, bracelet, or guidebook. Wearing a rubber band around your wrist is also a good way to snap out of your craving. Whenever you get the urge to smoke, just pull the rubber band to remind yourself of your end goal.
Use exercise as a smoking deterrent. Take a brisk walk in the mornings and/or afternoons, try out your hotel gym, or see the city sites by renting a bike. The exercise will dissuade you from smoking cigarettes, and fill in the down times that would otherwise be an easy opportunity to smoke.
Easy smoking swaps
We are here to help you overcome the major hurdle of giving up long-established smoking habits.
LEARN 8 RITUALS TO REPLACE YOUR SMOKE BREAKS
