1/Fix a stop date and hold it.
2/After the stop, absolutely avoid taking a cigarette, even a single puff: The risk of relapse is too important.
3/ Dispose of all cigarettes, lighters and ashtrays.
4/ write down the list of the disadvantages of tobacco and the benefits of the judgment.
5/ Use nicotinic substitutes, Zyban or Champix. These products alleviate the symptoms of lack (irritability, nervousness, anxiety, depression, problems of concentration, sleep disorders, increased appetite, weight gain, irresistible craving for smoking) and multiply by two your chances of success.
6/ Ask others not to smoke in your presence. In the first few weeks, avoid places where you smoke. However, if you cannot or do not want to avoid these places, then politely but firmly decline any offer of cigarette. Be proud not to smoke anymore!
7/ Warn your entourage that you have quit smoking. Get support.
8 Change your routine to avoid places and situations where you used to smoke: eg. Leave the table as soon as the finished meal.
9/ Use diversion activities to respond to the urgent need for smoking (e.g., walking, drinking water, chewing gum, washing your hands). The urge to smoke increases gradually, reaches a “pic ” and spontaneously regresses. The strong urge to smoke does not last more than five minutes. The more time passes, the more these desires decrease in number and intensity, until complete disappearance.
10/ Tell yourself that getting used to living without tobacco can take time and often requires several attempts.