Buy a new record or treat yourself to a movie or concert. No matter how you do it, make sure you reward yourself in some way. It helps to remind yourself that what you are doing is important. If self-defeating thoughts start to creep in, remind yourself again that you are a nonsmoker, that you do not want to smoke, and that you have good reasons for it. Putting yourself down and trying to hold out using willpower alone are not effective coping techniques.
Breathing exercises help to reduce tension.
Instead of having a cigarette, take a long deep breath, count to 10, and release it. Repeat this 5 times. The commitment to remain a nonsmoker can be made easier by talking about it with friends and relatives. They can congratulate you as you check off another day, week, and month as a nonsmoker. Tell the people close to you that you might be tense for a while, so they know what to expect.