This document provides tips and strategies for quitting smoking, including setting a quit date, making lists of reasons to quit and things enjoyed about smoking, gradually reducing cigarette consumption before quitting, throwing out smoking-related items on the quit date, finding substitute activities for smoking breaks, switching to herbal tea when craving a cigarette, replacing smoking with nut consumption, and tracking savings from not purchasing cigarettes.

1. 
Definition :
the involuntary inhalation of smoke from
cigarettes smoked by other people. Passive
smoking occurs when a non-smoker inhales
secondhand smoke produced by smokers in his
or her vicinity.

2. 
Make an honest list of all the things you like about
smoking.
Draw a line down the center of a piece of paper.
Left side = (-ve) list
Right side = (+ve) list

3. 
-

Set a quit date.
Must include your signature & your witness.
Write of all your reasons for quitting on an index
card & keep it near to you all times.

4. 
-


As you’re getting ready to quit, stop buying carton of
cigarettes.
Instead buy a carton and separate it in an altoid tin.
Keep a list of when you smoke, what you’re doing at
the time, and how bad the craving is.
Prepare a list of things to do when a craving hits.

5. When your quit date arrives, throw out anything
that reminds you of smoking.
- leftover cigarettes, matches, lighters, ashtrays,
cigarette holders, even the lighter in your car.

Instead of a cigarette break at work, play a game of
solitaire on your computer.
- By playing the games it make you addicted to it
also. You might forget to take cigarettes.


6. 
-
Switch to a cup of herbal tea whenever you usually
have a cigarette.
The act of brewing the tea and slowly sipping it as
it cools will provide the same stress relief as a hit
of nicotine.
Switch your cigarette habit for a nut habit
- Because this activity use the same habit as you
smoking which taking it with your hand and you
put it in your mouth.


7. 
Put all the money you’re saving on cigarettes in a
large glass jar.
- From this way, you can see how much the money
you had spent on cigarettes. You can dreamed it
from this money you can buy ticket and go for
vacation.