1. Create a positive mantra. Instead of thinking "This is hard", have a positive statement you can say to yourself to keep you on track i.e. "I am doing it!", "I am handling this", "Its getting easier and easier", "I'm taking good care of my health".
2. How can I make it easier? Can you quit with a family member or friend? Could you ask a co-worker to go for a quick walk with you on breaks, to avoid the smoking area? How about stocking up on fruit, sugar free gum or veggies?
3. Learn to Manage your Stress. While we think that cigarettes help us to relax, in reality, nicotine is a stimulant to the body. During the first few days of quitting, you will likely have thoughts to have a cigarette when you feel stressed. Learning to take deep, long breaths throughout the day can be a good start. If you can learn to control your stress, you can kick the smoking habit more easily.
4. Plan a strategy. Plan the date and time that you will smoke your last cigarette. Write down the 'sneaky triggers' that could try to lure you in for "just one" smoke (you know, the things that have triggered you in the past) and your strategy for outsmarting them i.e. ask a friend to call you every day for moral support, get rid of your ashtrays and cigarettes, stay away from other smokers for a while.
5. Regularly remind yourself of the benefits. Make a long list of all the positive benefits of being a non-smoker! Think about how you'll be able to breathe better and your energy level will increase. Imagine all the things you can do with the money you'll save each year. Most importantly - focus on how you'll add many healthy years to your life, so you can do all the things you've wanted to do.
6. Reward yourself. Think of a nice reward to give yourself for being smoke-free for one day, one week, one month and so on! Mark them on your calendar so you have something to look forward to.
7. Visualize your success. Every morning and evening, close your eyes for a few minutes and rehearse in your mind how you will say "no" to any temptations to having a cigarette - notice how good it feels to be in control of your triggers and urges. Imagine yourself as a happy non-smoker, for 3 to 5 minutes each day. See yourself as active, happy and healthy - doing all the things you love to do.