some tips on Stopping Smoking

Smoking Diary
Before you stop keep a smoking diary for a period of between 2 to 5 days. Make a note of the date, time, what you were doing, your feelings and enjoyment factor. Consciously smoke each of these cigarettes feeling the smoke enter your lungs and the changes taking place in your body as the nicotine and tar enters your system.
Think about your reasons for these cigarettes and how important each is to you.
Write a list of reasons for stopping
Spend time on this process and develop at least 20 reasons why you want to stop. Reduce them into keywords and carry them with you wherever you go over the next few weeks. Refer to them constantly, especially when you feel tempted.
Analyse your desire for smoking
Before stopping, and with the help of your quit diary you should know what triggers your need for a cigarette, is it stress, coffee, the end of a meal, alcohol? In the initial stages of a quit you should avoid such situations by modifying your lifestyle or decide in advance how you will cope with these pangs.
Be aware of excuses
The mental aspect of stopping smoking is often much harder to deal with than the physical aspects of withdrawal. Most quitting attempts are broken when the individual talks themselves into smoking again. If such thoughts, or attempted justifications why now is not the right time, appear just chant the words “I AM RESPONSIBLE”, “I AM A NON SMOKER” in your head (or out loud if possible). Do this with as much intensity and feeling as possible and the crave will soon pass. Remember nothing is more important than this quit.
Understand what to expect
The first three or four days can be a struggle, particularly when you are unprepared for the withdrawal symptoms and psychological aspects of suddenly ceasing to inject poisons into your bloodstream. Nicotine withdrawal can make you nervous, tense, stressed, sleep deprived or lacking concentration. These tend to peak in intensity after 24 to 36 hours and gradually decrease. Some simple precautions in the first few days can make all the difference. Read on…
Breathe
A smoker develops protective shallow breathing to reduce the body’s natural defence mechanism of coughing. One of the very few times a smoker inhales a full breath of air is perversely when smoking a cigarette. Some “cravings” are merely the body requesting more air. Try deep breathing when in the middle of a crave, you will find the calm, relaxing effect of deep breathing is often all you need.
Plan your craving response
Cravings only last 2 to 4 minutes, but rather than sit there and grit your teeth plan in advance how you will cope with their inevitable appearance. There are many techniques discussed here: deep breathing, short walks, chants, take your pick but write them down and use them in the first few days until the cravings subside.
Learn your lessons
If you have tried to quit smoking before without success, what were your reasons for failing? Did it relate to a specific activity or environment? Do you need to avoid alcohol, coffee or change some other routine? What will increase your chances of success?
Do not cut down
Cutting down the number of cigarettes you smoke prior to a quit attempt enhances the desirability of each cigarette. Going for a longer period between cigarettes means you look forward to each cigarette more making you feel more dependent, just before you decide to stop them. It actually helps if you can smoke as much of the filthy things as possible before the event!
Set a quit date
Choose a date in the not too far distant future which will involve relatively low stress and maximum activity to keep your brain and body occupied and free from moping. Stop completely, no half measures or gradual reduction. A holiday can prove to be a good time, relatively stress free and a complete change of routine to break those mental associations between common place activities and cigarettes.
Announce it!
Show your commitment, faith and confidence by announcing your quit to the world. Friends and family can provide invaluable support, particularly during those cranky moments, but only if they know. You may even find they join you.
Bin it!
Get rid of all that smoking paraphernalia and constant reminders of your former life. Throw out all ashtrays, lighters and cigarettes in the house, car or working environment.
Change your routine
Which are those cigarettes you feel will be most difficult to forego? First thing in the morning? Great, take a longer shower, the dog for a walk, go for a run, meditate, anything that will break your normal routine and get you concentrating on something else. Is it in the car? Clean it, remove all the ashtrays/lighters, vary your routes. What about with Coffee? Have it at a different location, have tea/juice instead. The list is endless and so are the solutions, be creative.
Get ready for your new life
Take advantage of the benefits from the word go. Give your house a spring clean, clean the car, clean and dry clean your clothes, start your new life without the foul smell of cigarettes smoke. If the walls have that unpleasant shade of nicotine white, paint them too.