2. Don't let cigarettes, paan and jarda be easily available. Keep cigarettes/ jarda, paans in a place where you have to make a real effort to get them for example, another room of the house, places where you don't go to very often, locked in a cupboard etc. Every time you have to smoke/eat jarda/paan, you should have to make a conscious effort, get up, walk and get it.
3. Figure out your "triggers" to smoke, or consume paan/jarda and ways to cope with them. Is it the company of people who smoke/eat jarda/paan? Try in the initial period to be away from smokers/paan eaters/ jarda eaters or rather when they smoke or eat pan/jarda. Do you consume tobacco when you are tense, or when you are working late, to pep you up and to give that extra energy? For that try to put something in the mouth, like chewing gums, sweets, peppermints, lozenges etc. and practice deep breathing
4. Whenever you have that craving, try deep breathing when either standing or sitting. Having a glass of water and exercising also helps to decrease the craving.
5. When you feel like taking tobacco, think of your children and the effect on their future if you develop any of the dangerous diseases caused by tobacco.
6. Set a stop date.
7. Find a support person.
8. Make plans for your first day without cigarettes/ paan/jarda.
9. Use the 4 Ds when the craving for smoking/tobacco hits you:
o Do something else
o Delay smoking/tobacco consumption the next cigarette
o Deep breathing
o Drink water
10. Use positive self-talk.
11. Reward yourself.
12. Practice relaxation techniques (yoga, walking, meditation, dancing, music etc.) every day.
13. Limit the intake of caffeine and alcohol.
Further, be active, and eat a healthy diet!
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