Throw away your smoking paraphernalia. You no longer need it!
Hide, give away, or throw away lighters, matches, cigarette cases, and containers.
Get rid of all cigarettes by flushing them down the toilet. Don't forget cigarette in old pocketbooks, pockets, or drawers (even stale cigarettes can sometimes be tempting).
Avoid temptation.
Spend more time in "no smoking" areas.
Try to avoid people who smoke. If you must be with friends who smoke ask them not to while they are with you (they will understand).
Do more things in your home and after class that are not connected with smoking.
Change your daily patterns.
Change morning patterns (Get up at a different time. Change the order of events like showering, brushing your teeth, walking the dog, eating breakfast, and reading the newspaper. Turn on a different radio station.).
Change school and work patterns (change where you sit in class, where you hand your coat, organizing your desk, opening mail, making calls, watering plants).
Change driving patterns (take a new route to work, try a different radio station, change the radio volume, open or close windows).
Change telephone habits (stand instead of sitting, hold the phone with your other hand and to your other ear, talk in a different room, walk as you talk, move the phone to a different location).
Change study patterns. (Study in libraries, or other non-smoking areas, eat non-fat snacks.)
Change your eating habits.
Take a walk instead of a coffee break.
Eat lunch in a new place; take a bag lunch to a park bench.
After eating: leave the table right away; rinse with a mouthwash or brush your teeth; take a short walk
Avoid getting hungry or tired.
Get at least your normal amount of sleep.
Eat three meals a day. (Don't cut down to one or two meals.) Have a few nutritional snacks throughout the day.
Do something with your hands.
Instead of holding a cigarette, try playing with a paper clip, small bell, pencil, pen.
Stay busy. Fill time formerly used for smoking.
Visit a friend who doesn't smoke.
Fix something around your house, or apartment.
Clean your room.
Start a hobby.
Take a course.
Go to a movie.
Wrap yourself in a good book.
Knit or sew.
Work on a crossword or jigsaw puzzle.
Read your horoscope.
Play a video game.
Exercise.
Study more!
Practical tips for managing urges:
Leave the scene of an urge.
When possible, get away from a situation that triggers an urge. A short walk or change of scene can do wonders. Remember to reduce your temptation before you become overwhelmed.
Use deep breathing.
Take a deep breath through your mouth.
Hold the air in your lungs for five to seven seconds.
