The 8 rules to stop smoking

After stopping, avoid absolutely to take a cigarette , even a single puff: the risk of relapse is too great.

1. Attach a quit date and stick to it.
2. Get rid of all cigarettes, lighters and ashtrays.
3. Write the list of tobacco harms and benefits of the judgment .
4. Use nicotine replacement of Zyban or Champix . These products reduce withdrawal symptoms (irritability, nervousness, anxiety, depression, concentration problems, sleep disturbances, increased appetite, weight gain, urge to smoke) and multiply by two your chances of success.
5. Ask others not to smoke in your presence. The first few weeks, avoid places where people smoke . However, if you can not or do not want to avoid these places, then politely but firmly Decline any offers cigarette. Be proud-e not to smoke!
6. Change your routine to avoid places and situations where you used to smoke: eg leave the table once the meal was over.
7. Use diversionary activities to address the urgent need to smoke (eg walk, drink water, chew some gum, wash your hands). The urge to smoke is gradually increasing, reaching a "peak" and regresses spontaneously. The urge to smoke lasts no more than 5 minutes. As time passes, these cravings diminish in number and intensity, until complete.
8. Tell yourself get used to living without smoking can take time and often requires several attempts.