When you decide to stop smoking the most difficult part is to resist the urges. It doesn't matter that each craving lasts only 3-5 minutes. It is still the whole 5 minutes to battle with your willpower! These 7 tips will help you to resist the urge to smoke one urge at a time.

1. Remind Yourself Why You Quit

Every time you experience a craving, remind yourself why you quit. It is the excellent idea to take a blank index card and list all the reasons why you decided to quit smoking. List as many as you can, the more the better. If necessary, take the second index card. Carry them with you all the time. Every time you feel the urge to smoke, take the index card and slowly read all your reasons why you decided to stop. After you finish reading, your urge will pass! (If not, read them one more time or come up with more reasons.)

2. Reward Yourself.

Make it a habit to reward yourself at the end of each nonsmoking week. Think of something you want (it doesn't

have to be something expensive, a nice homemade meal or hot bath will work). Take the index card and write down

what would you give yourself at the end of the week. When the urge comes look at the index card with

your reward. Isn't it worth coping for 3 minutes? :

3. Be prepared for your urges!

Get yourself prepared for the urge to smoke in advance. In most cases, something triggers the craving (certain

feelings, people, or places). You have to know what triggers the urge.

Let us do a really quick exercise. Take a blank piece of paper and divide it into 2 columns. On the one side list your

triggers (like “stuck in traffic”, “drinking morning coffee”, “arguing with colleague”, and in the second column write

down the alternative course of action.

For example, instead of smoking while drinking your morning coffee you could read a newspaper. Instead of smoking after the hot argument with your colleague you can take a walk around a block or write down everything you think

about this person, then tier this piece of paper in shreds and throw it away. Do not be lazy, write it down! This

exercise really works!

4. Call your friend.

This method works great. Call someone who can support you, who can talk with you for a couple of minutes. You can call your nonsmoking friend, or someone who is trying to quit smoking too.

5. Distract yourself with a quick task.

Think of a small task you have to do, something what would take you 5-10 minutes. Make a call, send a fax, and make yourself a cup of coffee, water the plant in your office. Anything! Your task is to distract yourself until the urge will

pass. (Hint: Try to find activity that makes smoking impossible!)

6. Drink a Glass of Water.

Take a glass of water and drink it with a straw. First having something in your mouth to chew on will help,

second it will take you a couple of minutes to drink the whole glass and the urge will pass. Plus, do not forget that you are supposed to drink 8 glasses of water every day!

7. Power Tip.

That is the disgusting one, but it often works. Print a small picture of smoker's lungs (you can find one here:

http://www.quitsmokingsupport.com/lungphotos.html ) and put it somewhere in your wallet. I know the view is not

pretty, but something like this can stop you dead on your track from lighting up. Look! Really! THIS could be

your lungs! You love yourself, and you respect your body. Why harm yourself?