This is especially true for people who don’t know you and offer you a cigarette, or others who don’t know that you quit smoking. You may also find that some smokers just haven’t recognized how lethal smoking is and think they’re being a good friend by offering you a cigarette. The key to overcoming this roadblock first knows how to say no. There are many ways to do this, but the best way is to keep a positive tone and say no with confidence and grace.

This advice applies to situations in which people are not being as sensitive as you’d like them to be. Negative interactions can pull you back into smoking. But you needn’t deal with negative interactions in a negative manner. Communication is a two-way street. Try to keep it positive, for both of you. This means learning and practicing effective communication and keeping an upbeat tone.

In this article, we’ll give you some tools for building your confidence in dealing with social situations that might tempt you to smoke. Learning how to say no and responding with a positive tone when someone offers you a cigarette can keep you firm in your decision to not smoke and can prevent stressful situations.

Saying No

Saying no to cigarettes is one of the most important ways you can stay smoke-free. There are many ways to say it and the more you say it, the easier it will become. The key is striking a balance between being firm and keeping it light. Different situations will call for different responses. The one constant thing, however, is that you be sure to stay calm. It might be more fun than you think.

‘No’ is such a simple word, but it can have a considerable effect on your life. Saying no to a cigarette is a way of saying yes to your health. It is a way to nurture and take care of you. Think of all the effort you have put into quitting smoking. A little no can go a long way in keeping it that way.

Below are some examples of different ways you might say no when someone offers you a cigarette:

- Simple and straightforward: ‘Thanks, but I would rather not. I quit’.

- Nice, but firm: ‘Thanks, but I quit smoking. If you wouldn’t mind, please don’t offer me a cigarette again’.

- Humorous: “I’m sorry I can’t. I am training for the Olympics and my coach said it wouldn’t be good for me.”

This is perfectly understandable, especially in the first few weeks after quitting when it is so hard to say no. But you want to start thinking seriously about how to get through social situations without having a cigarette.

Before you take the plunge, try to assess if you are really ready to go to that social gathering. If you have been craving a cigarette all day, but have been holding on and not having one, you might think twice about going to a party. Other times, you may be celebrating your nonsmoking status.

This might be a good time to try a social gathering and see how you do. (But remember to beware of the “I’m home free” relapse.) The important thing is to be honest to yourself before entering a potentially tough situation. Below is an exercise that you can do to help you decide if you are really ready.

For example, you might want to plan on going with someone who you know is supportive of your efforts. Perhaps you can stay in a room or area where you know smokers will not be congregating. If you think the toughest time will be while people are having drinks before dinner, arrive late.

Maybe the toughest time will be after dinner when the party is dragging on, people are getting tired, and you might be feeling bored or vulnerable to smoking. Leave early. Anticipate how the party will challenge you and come up with specific plans for coping with those challenges.