Your response to any trigger is crucial. Triggers are those situations that have historically caused you to reach for a cigarette (an irate caller or annoying boss at work; an argument with your spouse or significant other; bad news from a friend).

The responses below can help you cut down and help you stay smoke-free when you quit.

• Have something to eat. Carrot or celery sticks are good if you are trying not to gain weight. You can also chew sugarless gum or drink a glass of water. If you are using nicotine gum it can be used to help you get rough these trying times.

• Take a walk, get outside. If you have a pet - play with them!

• Take several deep, slow breaths. Exhale fully through your mouth - until you feel all of the air pushed out of your lungs. Then inhale slowly through your nose - feeling your belly/diaphragm expand. Shallow breathing - where your chest just goes up and down doesn't help.

• Brush your teeth.

• Take a time-out (no, not like for your child—a relaxation break). Keep a picture of a beach, mountains, or waterfall on your desk. Look at that picture and fully exhale.

• Take a shower or relaxing hot bath.

• Keep your hands busy (knitting, stress balls, rubbing a worry stone, etc.).

• Read a book.

• Look at a picture of your child(ren) or someone who loves you and wants you to be healthy. Exhale.

• Always wait ten minutes from the time you feel the urge to smoke. It will pass.

Continue to learn how changing your ways of thinking can also make quitting easier.