The Main Actions to Be Taken for Making Cessation Easier

1. Drink a lot. Every time you feel like smoking - drink a glass of water or soda or juice or any diet drink you like.
2. Try to eat a lot of vegetables (cucumbers, carrots), dried fruit: prunes (eat the fruit and suck the pit), figs and citrus: oranges, grapefruits etc.
3. Brush your teeth immediately after every meal or use fresh-breath-spray after every snack. Don't sit at the table after you've finished eating. Go for a walk.
4. Try to walk a lot, or do any other physical exercise suitable for you.
5. If you're tense or nervous (feeling like a steam-pot), do a breathing or relaxation exercise:

   Breathing exercise:
   inhale deeply through the nose, fill your lungs. Inhale the maximum volume you can keep, count to 6, and breath it out slowly through the mouth, until your lungs are completely empty: exhaling the air is done by a long "foo" (like blowing a candle).
   Relaxation exercise:
   close your eyes, lift your right hand and tighten your fist while counting to 25: one -- tighten the fist, two - tighter, three - more, four - tighten even more, five - harder, six - even harder... keep on tightening the fist and count to 25. Loosen and repeat with your left hand.

6. Temporarily avoid activities that are strongly linked in your mind with smoking: if you smoke with coffee, while watching TV, while playing cards etc., give them all up for a while (for a few days).
7. Prepare yourself something to keep your hands busy.

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