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It’s a simple two-letter word. But it can often be hard to say, especially when faced with tobacco temptation.

As you power through your quit, there’s a good chance you will be tempted from time to time. A group of coworkers might try to include you in that 3:30 tobacco break. You may be at a bar when your friends step outside for a cigarette. The key is to just stay strong and stick to your commitment to quitting. And like anything, practice can help you stand your ground.

Hear yourself say it

It may sounds silly, but practice saying “no” out loud in front of the mirror. Imagine someone offering you a cigarette – even being pushy about it. Think of the actual words you would use to decline it, almost like you’re prepping for a public speech.

Below are a couple videos that bring to life some situations you might encounter during the quitting process. The main thing to take away is that even though you may be tempted by offers, you absolutely have the ability to get through them. And remember, it’ll only get easier to say no over time. Staying quit is just two letters away.

Saying no at a bar

Saying no to a spouse