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Social drinking is an "important analogy," says Saul Shiffman, PhD, a professor of psychology at the University of Pittsburgh who specializes in studying occasional smokers

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Instead of grabbing a cigarette to fill one of these reasons, take a walk, do deep breathing, call a friend, walk outside and look at nature, think of a memory that makes you feel loved, read a joke, do 10 pushups, see a counselor, hug your dog or cat, eat a piece of celery anything other than light up

The black and white silhouettes disappeared, and the lights turned back on

Your freedom starts here.