Smoking is an addiction, coupled with a habit, and reinforced by wrong thinking. Why else would anyone inhale numerous toxic chemicals, pay a fortune for the privilege, and increasingly become a social pariah? Following are some tips that should assist in changing this three-phased behaviour.

1.MAKE A DECISION. This one sounds obvious, but it is the commitment to the decision that matters most. Many people want to give up, but wanting is not enough. It is willingness, above all, that counts. Once the decision to give up is made, don't question it. Don't engage in self-talk. If you are so inclined, devise a positive phrase to say to yourself if you find this happening. For example, "My lungs are healthy, and full of fresh air". Do not include any smoking term in your positive phrases.

2.SET A DATE. This will stop impulsive decisions to quit. Set a date perhaps a few weeks in advance. This will give you an opportunity to work on your self-talk, without the pressure of having to give up right now. The beginning of a new month is perhaps a good date.

3.EXERCISE. Start walking every day if possible, even if it is just around the block. And leave your smokes at home. Walking is great for stress and it's a good habit to acquire for help in stressful times when the smokes are gone for good.

4.REDUCE NICOTINE INTAKE. In the week to 10 days before your quit date, reduce the amount of cigarettes you smoke. If you smoke 30 a day, perhaps allot yourself 25 after 2 days, 20 after 4 days and so on. This will at least lower the nicotine levels in your body, and make those first few days a little less unpleasant. This way, you don't need to waste money on nicotine patches or gums.

5.QUIT DAY. Once the day has come to quit, get up and go for a walk as soon as possible. It will lower your chances of engaging in self talk, and physically get you away from your morning smoking haunts around the house.

6.SELF TALK. Do not allow your mind to engage in any self talk about smoking. Don't even think the word smoke' or cigarette'. If you have been using some positive affirmations as in step one, use these immediately if you find yourself thinking about smoking. This is crucial, as thoughts about smoking are a sure path back to the ciggy' counter. Remember, it is this wrong thinking that has kept you in the smoking cycle.

7.FIDGETY HANDS. Put a pencil or similar in your pocket. Reach for it if your hands are fidgety. This may help in alleviating such symptoms.

8.LOLLIES AND CHEWS. If your mouth is dry, or you just feel the need to put something in it, get some sugar free lollies or chewing gum. This may also deter you from overeating, a common problem for quitters.

And remember, after the first few days, your body will be nicotine free. The rest is in your mind. Hopefully, by positive self talk and the initial substitution behaviours above, you'll be well on your way to putting many days between you and that last cigarette.

Learn more about this author, Shane Clayworth.
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