How to Stop Smoking and Drinking



Drinking and smoking go hand in hand for some people, and quitting both at the same time can be difficult. Recovery should be about experiencing freedom, and quitting alcohol and tobacco together means a deeper sense of personal freedom and a commitment to living addiction-free.



Write down how alcohol and tobacco affect you. Having a written record of the negative effects of alcohol and tobacco will serve as a constant reminder of why you have chosen to quit. Keep it in a place you can reference it easily.
·      Reflect on any decreased physical or mental health as a result of tobacco and alcohol. Have you gained weight or decreased fitness as a result of using? Do you become angry without alcohol, or anxious without tobacco?
·      Many people choose to quit addictions because they feel sick and tired of feeling sick and tired, and engaging the addiction is more draining than the positive effects of the substance.
·      Consider how tobacco and alcohol interfere with your relationships and social life.
·      Think of financial costs alcohol and tobacco cost you.

Find your triggers. Use a notebook to record the times throughout the day you smoke or drink alcohol.[3] Record what feelings or situations preceded using alcohol and tobacco. Avoid situations that may trigger you in the future.
·      A trigger could be getting into an argument with your family or something not going well at work.
·      Because alcohol and nicotine are highly correlated substances, one can trigger the other. For example, if you begin drinking, you may want to have a cigarette.

Set goals. Be clear on whether you want to stop altogether or slowly taper your use. While some may want to quit for social or health reasons, others may want to quit due to medical reasons or because they have an addiction. Reflect on your reasons and then choose your goals. If you are an alcoholic, it is best to cut alcohol out altogether and not taper it down.
·      People who smoke have a much harder time quitting alcohol and also tend to relapse more than people who do not smoke. Set goals that include concurrently quitting both nicotine and alcohol together.
·      Write down a date for each goal to solidify the commitment.

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