Before you reach your quit date, try to understand what part of smoking actually satisfies you....

[EmJay]

Quite often, when somebody decides that they would like to give up smoking, they jump straight in at the deep end without giving much thought, if any - to what part of smoking they feel they will actually miss when quitting. It is quite useful to try and understand what it is that you think you enjoy about smoking, both physically and mentally. Here is a simple thought provoking exercise to try before your quit date;

1. Don't worry about stopping smoking but become really aware of each cigarette or roll up that you smoke and the whole process of smoking each individual one. What do you believe you really enjoy about it? Is it the making the roll up, getting the cigarette out of the packet, puffing the cigarette in or blowing it out?

2. Next, again without trying to stop, try and go for as long as you can without smoking. However when you feel that the craving is too much, really think about what it is that you are feeling... Does it feel physical? Is it in your tummy? In your chest? Does your mouth water? Does it feel more in your mind? Like you can't concentrate? Feeling a bit tense? Upset?

3. When you feel that you can't take anymore of this awful feeling, go and get your cigarettes.

4. Notice at which point does any part of this action take that awful feeling away. You may feel better once you pick up your cigarette packet... without even having to light your cigarette. The feeling may go when you take the first puff in, maybe when you blow it out. The feeling may not even go until you have finished smoking and put your cigarette out.

Only you are able to recognise and answer any of the above for yourself then you can work on the next step of moving towards your quit date.

The key to successfully stop smoking and staying stopped, is all in the thinking, planning and preparing beforehand.

You really can do this, so lets start by taking just one step at a time

[Ihope]

I feel I am coping really well during the day and if I do want to reach for a cig I just tell myself how disappointed I would be if I had one. I have a gum, lozenge or a puff on my e.cig (which I don't really like). My big problem is after tea time. I do struggle then but I have now realised I have to make myself busy and distract myself. I also find if I talk about them I want one!!!

[EmJay Partner in reply to Ihope]

You are doing all the right things so far and if keeping yourself distracted works for you then carry on with what you are doing.

The more times you go without smoking (say after a meal) the sooner it will become a part of your new non-smoking life It just takes time.

After tea time you could get up and do the dishes as a distraction, that way you also have an empty sink too

I can't really speak for the e-cigs, but at least with the gum and lozenge, you are just getting a controlled amount of nicotine as and when you feel the urge.

Keep on keeping on and you'll get there