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Ease the withdrawal symptoms with nicotine replacement
therapy (nicotine patches or chewing gum).

Keep busy - go to a film, take some exercise or start a new project.

Change your routine - avoid the shops where you usually buy cigarettes.

End meals or snacks with something that won't lead to a cigarette.

Avoid people who smoke - spend more time with non-smoking friends.

Keep your hands busy - doodle, knit, type an email to someone you've
lost touch with, even do the crossword!

Drink plenty of fluids. Keep a glass of water or pure fruit juice
by you and sip it steadily.

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

If you miss having something in your mouth, try toothpicks, or
carrot or celery sticks.

If you always smoke while driving, sing along to your favourite
music instead, or use public transport.

Never allow yourself to think that 'one won't hurt' - it will. It's a slippery slope.

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