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When thinking about quitting(停止) smoking…
List all the reasons why you want to quit. Every night before going to bed, repeat one of the reasons 10 times.
Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be. Develop strong personal reasons as well as your health and responsibility to others. For example, think of all the time you waste taking cigarette breaks, rushing out to buy a pack, hunting a light, etc. Set a date for quitting --- perhaps a special day like your birthday, a holiday. If you smoke heavily at work, quit during your vacation. Make the date holy seriously, and don't let anything change it. Begin to condition yourself physically; start a modest (适当的) exercise; drink more water; get plenty of rest.
Immediately after quitting...
The first few days after you quit, spend as much free time as possible in places where smoking is prohibited, e.g. libraries, museums, theatres, department stores, etc.
Drink large quantities of water and fruit juice. Try to avoid wine, coffee, and other drinks which remind you of cigarette smoking.
Strike up a conversation with someone instead of a match for a cigarette.
If you miss the feeling of having a cigarette in your hand, play with something else - a pencil, a pen, a ruler. If you miss having something in your mouth, try a fake (仿制的) cigarette.
