Remove anything from your work or home that is associated with smoking. This includes cigarettes, cigars, pipes, hookahs, or any other smoking device. It is important to not have temptations in your personal space that may undermine your goal of not smoking.  Avoid smoking triggers like bars or other places where smoking is permitted. Hang out with non-smokers. Do things to distract you from smoking and take your mind off of your cravings. Start a new hobby or spend more time with your friends. Being physically active will reduce stress and restrain your cravings.  Keep your hands busy by playing with small objects like coins or paperclips, and keep your mouth busy by blowing through straws, chewing gum, or eating a healthy snack like carrot sticks. Find activities to do with non-smokers. Avoid activities that are triggers or where smoking will occur. Incentivize your good behavior by treating yourself to something you enjoy. It is likely that quitting smoking will make you feel sad, increasing your craving to smoke. Instead, try activating the pleasure centers of brain with a something that you enjoy. Eat one of your favorite foods or enjoy a hobby.  Be careful not to replace one addictive behavior with another. Take the money you save by not smoking and use it to reward yourself, buying something nice, treating yourself to a movie or a nice dinner, or even saving long-term for a trip. Remember that quitting smoking is a difficult process and that it takes time. Take it one day at time and do not be overly harsh on yourself for giving in to your cravings. You are going to have setbacks in efforts to quit and it is important to remember that you are a part of the process.  Concentrate on staying smoke-free for short periods like a day or even a few hours. Thinking long-term about quitting (such as "I can never smoke again") can be overwhelming and lead to anxiety that may trigger cravings. Practice mindfulness techniques, such as meditation, that help you focus your mind on right now and the success you are having at the moment. Quitting with the support of friends and family is a much easier task than doing it entirely on your own. Talk to others when you are struggling with your cravings and let them know how they can help you stay smoke-free. Quitting smoking does not have to be your burden alone. Talk with your friends and family when you are putting together your plan for quitting. Their input may help you develop your strategy.
تخلص من كل أدوات التدخين الخاصة بك. أبق نفسك منشغلًا. كافئ نفسك. حافظ على إيجابيتك وتسامحك. اطلب مساعدة.