In times of temptation...

• Ease the withdrawal symptoms with nicotine replacement therapy (NRT).

• Keep busy - go to a film, take some exercise or start a new project.

• Change your routine - avoid the shops where you usually (to buy) _________ cigarettes.

• End meals or snacks with something that won't lead to a cigarette.

• Avoid people who (to smoke) __________ - spend more time with non-smoking friends.

• Keep your hands busy - knit, type an email to someone you (to lose) _______ touch with, even do the crossword!

• Drink plenty of fluids. Keep a glass of water or pure fruit juice by you and sip it steadily.

• When your desire for a cigarette (to be) _____ intense, wash your hands - or the dishes - or try new recipes.

• If you (to miss) _________ having something in your mouth, try toothpicks, or carrot or celery sticks.

• If you always (to smoke) _______ while driving, sing along to your favourite music instead, or use public transport.

• Never allow yourself to think that 'one won't hurt' - it will. It's a slippery slope.

Tackling mealtimes...

• Be careful what you (to eat) __________ - try not to snack on fatty or salty foods.

• Assist the body in getting rid of nicotine. Drink plenty of water; eat fresh fruits, vegetables, whole grains, and fibre-rich foods.

• Change your eating habits to help you (to cut) _________ down - for example, drink milk, which many people (to consider) __________________ incompatible [,inkem’paetebl] with smoking.

• Change the daily schedule. Eat at different times or eat many small meals instead of three large ones; sit in a different chair; rearrange the furniture.

• Find other ways to close a meal. Play a tape or CD; eat a piece of fruit; get up and make a phone call.

• Instead of smoking after meals, get up from the table and brush your teeth.

• Try to avoid alcohol, coffee, and other beverages that you (to associate) ________________ with cigarette smoking.

It's a mind game...

• Light candles instead of a cigarette.

• Strike up (Begin) conversation instead of a match for a cigarette.

• Cut a drinking straw into cigarette-sized pieces. Inhale air.

• Collect all your cigarette butts in a large glass container - you'll clearly see just how much you DO smoke.

• Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a cigarette and crush it out in an ashtray. Repeat.

• Decide positively that you (to want) ________ to stop. Try to avoid negative thoughts about how difficult it might be.

• When cravings become overwhelming: take naps, warm baths or showers, or meditate.

• If you (to miss) ___________ the sensation of having a cigarette in your hand, play with something else (!) - a pencil, a paper clip, whatever.

• Identify the trigger: Exactly what (to be) ______ it that (to prompte) _________ you to smoke? Be aware of the trigger and decide now how you (to cope) ________ with it when it (to come up) ______________ again.

• Understand that withdrawal symptoms (to be) ______ temporary – they (to be) _______ healthy signs that the body (to repair) _________________ itself from its long exposure to nicotine.

• When cravings (to occur) _______________, hold your breath as long as possible or take a few deep rhythmic breaths.

Think of the savings - and the treats!

• Make up a ‘calendar for the first 90 days. Cross off each day and indicate the money you (to save) ____________ by not smoking.

• Take one day at a time - each day without a cigarette (to be) _____ good news for your health, family and your purse.

• Make a list of things you (to like) _____________ like to buy for yourself or someone else. Estimate the money saved from packs of cigarettes!

• Each month, on the anniversary of your stopping date, plan a special celebration.

• Buy yourself flowers to celebrate totally smoke-free days; you may (to surprise) _______________ how much you can (to enjoy) ________________ their scent now.

Helping someone who (to try) __________________ trying to quit

• Before they (to stop) __________, ask what they (to like) ____________ you to do to help

• Do a deal to kick a habit of your own at the same time. Although nothing (to be) _____ quite the same as giving up smoking, it could really (to help) _______ you to understand what your friend (to go) _____________ through if you also give up something you depend on.

• Don't forget they're stopping and lose interest in them. Send a good luck card, and little 'well done' messages in the early weeks.

• Spend time with them in smoke-free places - the cinema, no-smoking cafes and bars, museums, sports centres. The more often they can (to socialise) ________ without smoking, the easier it (to be) _______to break habits.

• Let them sound off! Nicotine withdrawal sometimes makes people irritable, so indulge the occasional bad mood.

• Celebrate some firsts - the first smoke-free week or month, the first time they (to manage) _________________ a party without smoking. Celebrate all the successes.

• If you (to smoke) ___________ yourself, be considerate (attentive)! Don't leave full ashtrays around. Try to smoke somewhere else, so that the smell (not to make) ______________ things harder.

• Don't look at someone else's decision to stop as being a criticism of you. They (to do) ___________ it because it (to be) _____ right for them – you (to be) ________ still free to do what you (to like) ___________ .