Feel more comfortable in social situations. Starting the car. Finishing a meal. Taking a coffee or tea break. Watching TV, reading or enjoying a conversation.
Some people like to use a piece of paper and wrap it around the tobacco container.
Notice when urges to smoke or chew are stronger. Plan activities that will add to your health and enjoyment of life and remove barriers to quitting. Begin an exercise program. Learn relaxation and meditation techniques. Begin a hobby or a healthy social or spiritual activity to keep your mind and hands busy and help you to feel good about yourself.