Things to Do to Get Through Rough Spots After You Stop Smoking

• For the first few days after you quit smoking, spend as much free time as possible in public places where smoking is not allowed, such as libraries, malls, museums, theaters, restaurants without bars, and churches. 
• Don’t drink alcohol, coffee, and other drinks you associate with smoking. Try drinking a variety of other drinks instead. Try different types of waters or fruit juices. This may be the time to indulge in some interesting teas you have never tried. 
• If you miss the feeling of having a cigarette in your hand, hold something else -- a pencil, a paper clip, a coin, or a marble, for example. 
• If you miss the feeling of having something in your mouth, try toothpicks, cinnamon sticks, sugarless gum, or celery. 
• Avoid temptation by staying away from situations you associate with pleasurable smoking. 
• Find new habits and create a non-smoking environment around you. 
• Be ready for future situations or crises that might make you want to smoke again, and think of all the important reasons you have decided to quit. To remind yourself of these reasons, you may want to post a picture of your children or others who are important to you in your workplace or keep one handy in your purse or wallet. 
• Take deep, rhythmic breaths to relax, and picture your lungs filling with fresh, clean air. 
• Remember your goal and the fact that the urges to smoke will go away with time. 
• Think positive thoughts about how awesome it is that you are quitting smoking and getting healthy -- try to avoid negative ones. 
• Brush your teeth and enjoy that fresh taste. 
• Exercise in brief bursts (alternate tensing and relaxing muscles, push-ups, deep knee bends, walk up a flight of stairs, or touch your toes). 
• Call a supportive friend, family member, nicotine anonymous member or your sponsor. 
• Eat several small meals during the day instead of 1 or 2 large ones. This keeps your blood sugar levels constant, your energy balanced, and helps prevent the urge to smoke. Avoid sugary or spicy foods that may trigger a desire for cigarettes. 
• Above all, reward yourself for doing your best. Give yourself frequent rewards if that's what it takes to keep going. Plan to do something fun.

When You Get the "Crazies"

• Keep substitutes to put in your mouth handy, such as carrots, pickles, apples, celery, raisins, or gum. 
• Take 10 deep breaths, and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it is a cigarette and put it out in an ashtray. 
• Take a shower or bath. 
• Learn to relax quickly and deeply. Make yourself go limp. Think about a soothing, pleasing situation, and imagine yourself there. Get away from it all for a moment. Concentrate on that peaceful image and nothing else. 
• Light incense or a candle instead of a cigarette. 
• Tell yourself "no." Say it out loud. Practice doing this a few times, and listen to yourself. Some other things you can say to yourself might be, "I’m too strong to give in to smoking," "I’m a non-smoker now," or "I don’t want to let my friends and family down." 
• Never allow yourself to think that "one cigarette won't hurt," because it may. 
• Wear a rubber band around your wrist. Whenever you have a thought about smoking, snap it against your wrist to remind yourself of all the unpleasant reasons that made you want to quit in the first place. Then remember that you will not always need a rubber band to help you stay in line with your plans to quit. Smile, then go get an apple or walk outside and breathe in the fresh air. Or talk with your co-worker or neighbor about something that has nothing to do with you.

Other Ways to Stay Active

You may have a lot of pent-up energy while trying to quit. Consider these activities when you’re looking for something to do besides smoking. Many of the listed activities are free. Others are fairly inexpensive. Some of the exercises can be done at home--for instance, rent a DVD for beginner's yoga, tai chi, or aerobics. Some require other players or special equipment. And you can always make up your own activities--this is just a starter list of ideas. Notice how over time it is easier to do these things and how much better you can breathe as you go each day without smoking.

Sports Activities

• walking or jogging 
• biking 
• skating 
• hiking 
• swimming 
• aerobics 
• dancing 
• bowling 
• playing soccer 
• playing tennis 
• playing volleyball 
• playing softball 
• playing basketball
• karate or judo 
• yoga

Activities Around the Home

• gardening 
• cooking, grilling, or baking 
• organizing/cleaning out the basement, garage, closet, or attic 
• organizing a yard sale 
• painting/redecorating rooms 
• washing/waxing the car 
• vacuuming and dusting 
• walking a dog

Going Out

• going fishing, hunting, or camping 
• having a picnic 
• going shopping 
• getting a manicure or pedicure 
• going for a leisurely drive 
• going to a garage sale or yard sale 
• going to a library or bookstore 
• going to a museum 
• going to the movies

Hobbies and Crafts

• playing (or learning) a musical instrument 
• reading a book 
• starting a collection (stamps, coins, or shells, for example) 
• doing puzzles (crossword or jigsaw) 
• playing board games with family or friends 
• starting a journal or scrapbook 
• organizing photos 
• woodwork, whittling 
• knitting, crocheting, sewing, or other needlework 
• writing (journaling, letters to the editor, poems, articles, books)

Relaxing

• reading a newspaper or magazine 
• meditating 
• listening to a relaxation CD 
• taking a nap 
• listening to music 
• video games

Being With Others

• calling an old friend 
• having someone over for dinner or to watch movies 
• going out to eat 
• joining a group or club 
• having a family get-together

This list was taken and modified from http://www.cancer.org/docroot/PED/content/PED_10_13X_Help_for_Cravings.asp?sitearea=PED