1.Cut Down the Number of Cigarettes You Smoke
2.Don't Smoke "Automatically
3.Make Smoking Inconvenient
4.Make Smoking Unpleasant
5.Avoid people and places where you are tempted to smoke. Later on you will be able
to handle these with more confidence
6.Alter habits. Switch to juices or water instead of alcohol or coffee. Take a
different route to work; take a brisk walk instead of a coffee break.
7.Alternatives. Use oral substitutions such as sugarless gum or hard candy, raw
vegetables such as carrot sticks, or sunflower seeds.
8.Activities. Exercise or do hobbies that keep your hands busy (needlework,
woodworking, etc.) and can help distract you from the urge to smoke.
9. Deep breathing. When you were smoking, you breathed deeply as you inhaled the
smoke. When the urge strikes now, breathe deeply and picture your lungs filling
with fresh, clean air. Remind yourself of your reasons for quitting and the
benefits you'll gain as an ex-smoker.
10.Delay. If you feel that you are about to light up, delay. Tell yourself you must
wait at least 10 minutes. Often this simple trick will allow you to move beyond the
acute urge to smoke.


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