How To Stop Smoking Forever

for five minutes. If you can resist for that period of time, 
you reduce the urge. 

1. 	Take a deep breath, hold it for a few seconds, and 
exhale as if you had just taken your first puff on a 
cigarette. Part of the feeling you get from smoking is a 
direct result of taking a deep breath. A deep breath allows 
you to take in a maximum amount of oxygen, and exhaling lets 
out large quantities of carbon dioxide. This results in a 
feeling of relaxation. Try it, you’ll see. 

2. 	Take a sip of water several times during this five 
minute period. It can help to diminish the need to smoke, 
and gives you something to do with your hands. The extra 
water will also help to flush the nicotine out of your 
body. 

3. 	Put something in your mouth that has no calories, such 
as a stirrer, toothpick, or another substitute for a 
cigarette. 

4. 	Get busy with something, anything, to keep you busy for 
the next five minutes. 
5. 	As long as it does not lead to a craving, chew a piece 
of gum or a piece of hard candy. Life Savers work well. 
6. 	Get up and move around for five minutes. It will help 
the urge to smoke to pass. 
7. 	Use a nicotine patch as replacement therapy.

 
HANDLING THE REASONS FOR SMOKING
Become a high energy person without cigarettes.
Relax and enjoy the pleasure of relaxation without 
cigarettes. 
Deal with your tensions without a cigarette.
Deal with psychological dependence.
Deal with chemical dependency on nicotine.
Keep your hands busy fighting boredom.

LET’S START TO QUIT RIGHT NOW

The first thing to do is set a date when you are going to 
quit smoking. Let’s start one week from today. That will 
give you plenty of time to practice with the weapons in your 
arsenal. Eight days from today, it will be the beginning of 
the end of your smoking habit. 
Days 1 and 2

Examine your smoking behavior for the first two days. Every 
time you light up, ask yourself: 
1. 	Why am I smoking this cigarette?
2. 	Would this be an easy one or a difficult one to do 
without? 
3. 	If I did not smoke this cigarette, what would I do 
instead? 
Day 3
Let’s get out and test your weapons today.