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Practice the five Ds to help you quit
Every time you feel the urge to smoke, drink a glass of water.
Get your mind off tobacco. Try to stay busy. Pull out a puzzle, play games on your phone, or go for a walk.
Instead of filling your lungs with smoke, fill them with air. "Complete a square with your breath"—inhale for four seconds, hold for four seconds, exhale for four seconds and hold for four seconds.
When you feel an urge, consider putting a timer on for five minutes and do something else. You may find the craving isn’t as intense when the timer is up.
When you are having cravings, talk to your family and friends. If you don’t have anyone around, write down your feelings.