Get more active: Walk instead of driving or taking the bus. Use
stairs instead of the lift. Exercise helps you relax and boosts
Change your routine and try to avoid danger areas - it's tough,
but bars and alcohol are real triggers.
Find activities that make smoking difficult (dancing, gardening,
exercise, washing the car, taking a shower).
Spend as much free time as possible in places where smoking isn't
allowed (libraries, museums, theatres, department stores, churches
Change your surroundings when an urge hits; get up
and move about, or do something else.
Avoid places where smoking is permitted.
Put something other than a cigarette into your mouth. Keep 'mouth
handy - try carrots, apples, celery, raisins, or sugarless gum.
Tell all your friends and family that you've already quit - you'll
embarrassed if they catch you smoking.
Stop carrying cigarettes with you at home, in your bag or at work.
Don't 'borrow' any, and make them difficult to get to.
Throw away all your cigarettes and matches. Hide (or trash!)
your lighters and ashtrays.
Visit the dentist and have your teeth cleaned to get rid of tobacco
a teeth-whitening toothpaste & mouthwash - resolve to keep
them that way.
Enjoy having a clean mouth taste and maintain it by brushing
your teeth frequently and using a mouthwash.
Avoid heavy drinking of alcohol, caffeine, or other stimulants
or mood-altering substances.
Pay a family member or friend (if they catch you smoking) some
money to be a deterrent - but not too large as to be ridiculous.
If your partner smokes, try and encourage him or her to quit or
at the very least not to smoke around you.
Think positively - withdrawal can be unpleasant, but it's a sign
is recovering from the effects of tobacco.