In making your plan for quitting consider the following ideas:

If you enjoy the stimulation and the lift of energy you get when you smoke, then design in your plan substitute exercise, nutritious foods and rest. Remember loss of energy is a temporary side effect. If you enjoy handling the cigarette and playing with it in your hand then substitute doodling, manipulating clay, or marbles. Plan to have something in your hands. If smoking helps you relax then try a hobby, or relaxation exercises, techniques such as meditation or massage. If you tend to smoke when uncomfortable or stressed then confront your feelings, learn and use coping strategies, use humor, lean on a friend. Consider reading materials on stress. If you crave smoking, have a psychological and/or physical need to smoke, then use a nicotine replacement method to reduce your nicotine dependence more slowly. If you smoke out of habit; just automatically light up, then change your habits to gain awareness: for example, store your cigarettes in a different pocket. Break up your patterns. If you smoke to depress your appetite and control your weight then moderate exercise before a meal can help suppress your appetite, while frequent small meals prevent dips in blood sugar that increase appetite.

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