Find Your Reason
To get motivated, you need a powerful, personal reason to quit. It may be to protect your family from secondhand smoke. Or lower your chance of getting lung cancer, heart disease, or other conditions. Choose a reason that is strong enough to outweigh the urge to light up.

Chew something 
Give your mouth something to do to fight a tobacco craving. Chew on sugarless gum or hard candy, or munch on raw carrots, celery, nuts or sunflower seeds — something crunchy and satisfying.

Be patient with yourself 
There is no room for self-blame or feelings of guilt when you are quitting smoking. If you do start smoking again, don't think of that as a failure. You are still learning to quit. Figure out what led to your relapse and plan on what to do differently next time.

Let People Know
Quitting is easier with support. Choose people who you think will be helpful. Tell them your plan and how they can help. Friends can help distract you. They can listen to you. Sharing your struggles makes them lighter. But explain that you want to keep your conversations light. Nothing serious that will add to your tension.