15 Minute Alternatives: Navigating Social Situations as a Non-Smoker

Smoking is not only a physical addiction but also a social one. Many people smoke as a way to cope with stress, relax, or socialise. Smoking is also often adopted as a strategy for fitting in with certain social settings, and can be triggered by seeing others smoke.

For some , smoking may be linked to certain social activities or situations, like being more inclined to smoke while drinking at a bar, or at parties with friends who also smoke.

Creating social capability and opportunity

Based on my personal experience, the testimonies of people who want to stop smoking, or have stopped smoking and the study of behavioural change psychology, I have understood that the key to help you stop smoking when triggered is to produce dopamine. Your brain responds to this positively and helps you resist the craving more effectively. So I've created a shortlist of 15 minute activities that you can do with your friends to help you stay smoke free.

• Taking a walk together

Even a short walk in nature with someone can be a great way to boost dopamine levels. The fresh air, sunshine and physical activity all contribute to releasing dopamine.

• Playing a quick game

Games that involve competition, such as a quick round of cards, a word game or a trivia game can be a nice way to release dopamine. It could be also a good opportunity to bond and laugh with your companion.

• Have a deep conversation

Sharing personal thoughts and feelings with someone else can release dopamine. Having a deep and meaningful conversation with someone in 15 minutes can be a great way to bond and release dopamine.

• Laugh together

Sharing a good laugh with someone else can also release dopamine. Watching a funny video, telling jokes, or even reminiscing about past memories that still make you laugh can be a fun way to release dopamine.

• Listen to music

Listening to music together can release dopamine, so put on a playlist of favourite songs and enjoy it together. It could also be a great opportunity to sing together, dancing, or learning a new song.

Other possible approach

When it comes to social challenges, it's important to anticipate situations that may be difficult and to come up with a plan to deal with them. For example, if a person finds that they are more likely to smoke at parties, they may choose to avoid parties or to go to parties with a friend who also wants to quit smoking.

It can be helpful to also find alternatives to smoking such as switching to e-cigarette, but it is not recommended as a longterm solution, as the interview showed how some smokers may end up increasing their smoke time.

Smoking is a process and it can take time so it's important to be kind to oneself and to not be discouraged if there are slip-ups along the way.

References

Social smoking. smokefree gov. (n.d.). https://smokefree.gov/challenges-when-quitting/cravings-triggers/social-smoking

professional, C. C. medical. (n.d.). Dopamine: What it is, Function & Symptoms. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22581-dopamine#:~:text=Dopamine%20is%20a%20type%20of%20neurotransmitter%20and%20hormone.,mental%20health%20and%20neurological%20diseases