Find new habits:



Change your habits to make smoking difficult, impossible, or unnecessary. For example, it's hard to smoke when you're swimming, jogging, or playing tennis or handball.

When your desire for a cigarette is intense, wash your hands or the dishes, or try new recipes.

Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike riding; take the dog for a walk; give yourself a manicure; write letters.

Enjoy having a clean-mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.

Pay attention to your appearance. Look and feel sharp.

Try to find time for the activities that are the most meaningful, satisfying, and important to you.

When you get the crazies:

Keep oral substitutes handy - try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a cigarette.

Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray.

Take a shower or bath if possible.

Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a moment. Concentrate on that peaceful image and nothing else.

Never allow yourself to think that "one won't hurt" - it will.

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