Wait for the urge to smoke to pass: a craving usually lasts just three to five minutes. Drink a glass of water or close your eyes and take 10 slow, deep breaths.

Suck on boiled sweets or munch on carrot or celery sticks. It’ll stop you feeling hungry and give you something to do.

Chew an extra piece of nicotine gum to help stave off the desire for a cigarette.

If you miss having a cigarette in your hand, play with something else – a pencil or paper clip.

Distract yourself – take a shower, call or email a friend, do a crossword.

Discuss how you’re feeling with someone close to you. Keep busy

Keeping busy will not only fill the time you used to spend smoking, but will also distract you from those cravings. Here are a few ideas.

Make a change - Why not do something you haven’t done for ages? Bake a cake or make a proper Sunday roast (with all the trimmings), immerse yourself in a gripping book or give the car a full wash ’n’ polish.

Take up sport - Now that you’ve quit you’ll have more energy and your lungs will be working a lot better. It’s the perfect time to start doing the exercise that you enjoy. Why not join a sports club – football, hockey, netball or tennis? Many smokers complain about being out of breath and in pain after playing sport but you can now watch from the pitch as the smokers on your team suffer.

Occupy your hands - Keep those mitts busy with anything from knitting to painting or sudoku. Invest in some puzzle books, squeeze a stress ball or shuffle a pack of cards while watching the TV. Even a session on the Playstation means you’re concentrating too hard to remember to smoke (so it does have a benefit after all. Stress Busters

Start yoga, watch comedies, take a walk in the park or relax in the bath – all effective stress relievers Weigh Things Up

Banish the biscuit tin and try not to snack on other fattening food, such as sweets, cakes and crisps. If you need a chocolate fix, try a low-calorie chocolate drink or low-fat mousse instead

Banish the biscuit tin and try not to snack on other fattening food, such as sweets, cakes and crisps. If you need a chocolate fix, try a low-calorie chocolate drink or low-fat mousse instead

Eat breakfast every morning to help keep your energy up throughout the day

Keep a food diary for a week and write down everything you eat and drink. This will help you identify any bad eating habits that have crept in since quitting smoking and change them.

Limit alcohol and choose lower-calorie drinks. Gin or vodka mixed with slimline tonic has fewer calories than wine or beer, for instance. How Exercise Helps

If you do put on a little weight while you’re giving up, take heart – a few extra pounds are far healthier than being a smoker! The good news is, now that you’ve quit it’s much easier to get active, helping you to lose it again. Exercise burns calories, depresses appetite, making you want to eat less. Mix aerobic activities such as fast walking, swimming, cycling or jogging with strength training such as light weights, building up how much you do gradually. Or try team sports – a kick-about in the park, tennis or squash. Exercise will help you control your weight and cut down urges for cigarettes. Finally, exercise helps you deal with stress by relieving tension.