Many people find the rituals involved with smoking calming and satisfying, and handle cigarettes as a way to feel less self-conscious in public. But of course, there are many alternative rituals and ‘things to do with your hands’:
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Find alternative objects to handle. For instance, you could keep a pen and pad in your pocket or on your desk. When you want to reach for a cigarette, pick up the pen instead. Write down your reasons for giving up smoking, or just doodle. You could also handle a coin in your pocket, twist a ring or play with your necklace.
Hold a real cigarette if the touch is all you miss – but not if handling a cigarette makes you want to light up.
Don't confuse hunger with the desire to put a cigarette in your mouth. Eat regular meals and keep snack foods (preferably healthy, low-calorie ones) on hand. Sucking sweets or mints (preferably sugar-free) can be very useful.
Take up a hobby or learn a skill that keeps your hands busy, such as knitting or carpentry. Some people have deliberately learnt how to play the yo-yo or cat’s cradle as a smoking substitute.
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