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If you have the courage to try to quit smoking, then you have the courage to quit smoking. If you really want to quit smoking, the first thing you need to do is make up your mind that you

ARE GOING TO DO IT! You have to decide that you are stronger than the habit. You need to treat yourself while you are quitting.  71

Read a lot about how others quit and how they felt while quitting.  72

Spend time at places that don't allow smoking indoors.

Keep a diary about what you are doing and let out your feelings on paper. It will keep your hands busy.

73  Talk to your doctor and tell him how you are feeling! There are a lot of hotlines that you can call; just search "quit smoking hotline".

74  Buy yourself something that you have always wanted but felt it would be a selfish indulgence (嗜好). YOU DESERVE IT NOW!!

Find a release. When you crave (渴望) a cigarette, the craving only lasts a few minutes and it will go away!  75  Jumping on a trampoline (蹦床) and painting your fingernails are a couple of ideas. Also, if you brush your teeth, it keeps your hands and mouth busy. If you think that a cigarette tastes really bad, you won't want to smoke. Plus brushing your teeth makes them cleaner and whiter.

A. Good luck to all who are up to the challenge.

B. Remember that cravings are to be expected.

 It does help to know you are not alone.

D. Put the money away that you would have spent on cigarettes.

E. The following ways may work best for you.

F. Don't be afraid to ask for help.

G. Find something else that you love to do while that feeling is there.