Before you stop smoking, think about the situations, which make you want a cigarette. If you always smoke after a meal, plan what you'll do instead. If you smoke during certain tasks at work, figure out what can replace the cigarette. Some people like to hold something in their hand in certain situations, substituting a pencil or pen can work for them. Many feel comforted by having something in their mouth, sugar free gum or candy, or carrot or celery sticks are good choices.
Some people use cigarettes to relax when they are stressed.
Substituting walking, reading or meditating can be a good alternative. Many people need help to quit smoking. Help can come in several forms. Tell your doctor or health care provider you want to quit. They can offer suggestions and support.