Quit Smoking

Yesterday was the WHO, No tobacco day. I had intended to post this yesterday but was not able to since I had lectures and seminars to deliver.
Use the ideas below to help you keep your commitment to quitting:
Avoid: people and places where you are tempted to smoke. Later on you will be able to handle these with more confidence.
Alter: your habits. Switch to juices or water instead of alcohol or coffee. Take a different route to work. Take a brisk walk instead of a coffee break.
Alternatives: Use oral substitutes such as sugarless gum or hard candy, raw vegetables such as carrot sticks.
Activities: Learn how to handle stress and the urge to smoke Try and distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task. Take a hot bath, exercise, read a book.
Deep breathing: When you were smoking, you breathed deeply as you inhaled the smoke. When the urge strikes now, breathe deeply and picture your lungs filling with fresh, clean air. Remind yourself of your reasons for quitting and the benefits you'll gain as an ex-smoker.
Delay: If you feel that you are about to light up, delay. Tell yourself you must wait at least 10 minutes. Often this simple trick will allow you to move beyond the strong urge to smoke.
What you're doing is not easy, so you deserve a reward. Put the money you would have spent on tobacco in a jar every day and then buy yourself a weekly treat. Buy a book, go out to eat, or save the money for a major purchase.