Keep your hands busy with crossword puzzles, crafts, doing repairs.  Take a walk, write letters, try new recipes, garden.  Chew gum or eat a low-calorie snack.  While watching TV, keep prepared vegetables on hand as substitutes for cigarettes.
 
For long trips, take along low-calorie foods, such as apples, oranges, carrots, and celery.  Suck on cloves, cinnamon sticks or ginger.  Get out of the car often and stretch.  Take a smoke-free friend along.
 
When in social situations, avoid alcohol, coffee and other drinks you associate with smoking.  Sip slowly on a glass of ice water with lemon, non-alcoholic punch or a spiced drink.  Socialize with nonsmokers at parties.
 
After meals, leave the table, save dessert and beverages for later on.  Brush your teeth right after eating to reinforce the fresh taste in your mouth.  Or substitute a mint or sugarless gum.  Then take a short walk after dinner.
 
While under stress, sit down, close your eyes, 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 in the ashtray.  Then call a friend who knows you've quit and share your feelings.
 
When the urge is intense, try the 4 Ds: (1) Delay-wait a few minutes, (2) Deep breathing-take 4 deep breaths, (3) Drink cold water or juice-the carbohydrate energy in juice helps replace nicotine's stimulating effect, (4) Do something else.
 
Break old habits: Visit places where smoking is prohibited.  Enjoy healthy physical activities, such as swimming and walking.  Discard all cigarettes and matches.  Have your teeth professionally cleaned.  Dry-clean your clothes.  Air out your house.  Clean your car.
 

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