I look more mature and sophisticated when I am smoking It is easier to

talk and get on with other people when I am smoking

I smoke to keep from slowing down 

When  I am tired, smoking perks me up 

I smoke cigarettes to give me extra energy

Handing a cigarette is part of the enjoyment of smoking it  

Part of the enjoyment of smoking comes from the steps I take to light up 

I feel more comfortable with a cigarette in my hand

Smoking is pleasant and relaxing

I find cigarettes pleasurable

I want a cigarette most, when I am comfortable and relaxed.

I light up a cigarette when I feel angry about something

When I am uncomfortable or upset about something, I light up a cigarette

When I feel 'low' or want to take my mind off cares and worries, I smoke cigarettes

When I run out of cigarettes, I find it almost unbearable until I get them

I get a real graving for cigarettes when I haven't smoked for a while

I smoke cigarettes automatically without being aware of it

I light up a cigarette without realizing I still have one burning in the ashtray

You may be using smoking to help with you socially.

• Accept yourself and let people accept you just as you are.
• Learn other ways to relate to people; perhaps by sharing that interests you.

Stimulation

Nicotine in tobacco is a stimulant

There are other ways to get more energy,

• get enough rest
• fill your lungs with clean air to keep you alert
• drink lots of water. This will refresh you as it clears your body of nicotine.
• Take a brisk walk if you feel sluggish. Moving around is a drug free stimulant.
• Stimulate yourself by taking lots of showers.

Hand Mouth Activity

You may find pleasure from handling cigarettes and from rituals of smoking.

• Pick a pencil every time you want to reach for a cigarette.
• Play with a coin or your ring.
• Eat regular meals to avoid being hungry
• Take up a hobby that keeps your hands busy
• Eat a carrot stick, chew gum or a piece of coconut to keep your mouth busy.

Pleasurable Relaxation

It may be that you smoke to feel good or to keep away bad feelings( reduce tension).

• Enjoy the pleasure of being tobacco free.
• Savour the taste of your food.
• Notice how much easy it is to walk, run and climb stairs now that you are not smoking.
• Spend money saved from buying cigarettes on something else.
• Remind yourself of the benefits of not smoking.

Smoking does not reduce tension.

• Use relaxation techniques: breathe deeply, relax your muscles and image that you are in a peaceful setting.
• Exercise regularly.
• Find other solutions to the problem. Smoking doesn't solve any problems.
• Get enough rest.
• Avoid stressful situations.

Craving

Nicotine in Tobacco is an addictive drug.

• Most symptoms of craving decrease over 3 days,
• Symptoms show that your body is recovering, This is good.
• You need to persevere.

Automatic Habit

You may smoke because it is a habit; not for pleasure.

• Cut down gradually. Smoke fewer cigarettes and smoke them halfway. After a few months, stop altogether.
• Change your routing. If you smoke while you are sitting down and drinking tea or coffee, walk around while drinking tea or coffee.
• When you feel the need to smoke, wait for five minutes. The urge will pass.
• Set a date for giving up smoking and give it up altogether.