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.

• Stretch a lot.

• Get plenty of rest.

• 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.

• Light incense or a candle instead of a cigarette.

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

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