Decide to cut back by one cigarette for two or three days. Urges can be overwhelming. Learn to recognize what you expect tobacco to do for you when you experience an urge. Practice shifting your attention during strong urges. Monitor consequences of smoking avoidance.
People often notice some negative changes when giving up a habit.
Some feel like they have lost a passion and wonder how they will cope without it. These feelings are not irrational. Smoking, like any addictive habit, endures because of the positive consequences. It will be important for you to develop other passions, or you will be left with an unbalanced lifestyle. Try to develop alternative methods for dealing with stress, e.g. exercise, meditation, imagery, relaxation techniques.