Postato allegramente non vuole essere una vera guida, ma mi ci trovo abbastanza :P
(postato a rate - scusate non riesco a fare copia - incolla..)
Fix a quitting date and stick to it.
Don't bother - start using your ecig as soon as it arrives
After quitting, avoid having a cigarette at all costs, even one puff: the risk of a relapse is too great.
If you want one,have one
Get rid of all your cigarettes, lighters and ash-trays.
Keep them in case you need one
Write a list of all the disadvantages of smoking and the benefits of quitting.
If you don't know this,writing it down won't help
Ask others not to smoke in your presence. During the first few weeks, avoid places where people smoke. However, if you cannot - or do not want to- avoid these places, then decline all offers of cigarettes politely but firmly. Be proud that you no longer smoke!
Vape instead of smoke in the presence of other smokers
Tell your friends that you have stopped smoking. Get support.
Just vape - tell them to sod off if they ask when you're going to give up vaping
Change your routine to avoid places and situations where you used to smoke: e.g. leave the table as soon as the meal is over.
Change nothing - just vape
Use diversionary activities to deal with cravings (e.g. go for a walk, drink water, chew gum or wash your hands). Cravings increase gradually, reaching a 'peak' and regressing spontaneously. The urge to smoke lasts no more than 5 minutes. As time passes, these cravings diminish in number and intensity until they disappear completely.
Cravings should be minimal - if you need a fag,have one