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    text: "The following are different methods smokers have actually used to help themselves remain smoke free. You may want to try some of these methods to help yourself stay off cigarettes:\n\n1. Find a safe substitute if you used to enjoy handling cigarettes. For example, hold a pen or plastic straw. Chew on carrots, gum, or a straw. This will keep you busy.\n2. If cigarettes gave you an energy boost. After you quit smoking, try chewing gum or taking a brisk walk instead.\n3. If cigarettes used to help you relax, try deep breathing instead. Inhale slowly over 10 seconds, hold it for 10 seconds, then exhale for 10 seconds. Drinking a glass of water slowly may also help.\n4. Take one day at a time. Get stickers and put one on a calendar each day that you do not smoke.  Give yourself a reward after 2 days and after each week that you don't smoke.\n5. Keep your hands busy. Try a new hobby like painting, needlepoint, etc.\n6. Take more than one shower each day. You can't smoke in the shower.\n7. Brush your teeth at least three times each day. You can't smoke and brush your teeth.\n8. Have your teeth cleaned after you quit to get rid of the tobacco stain.\n9. To get rid of old habits - try new activities. Do things differently.\n10. Stock up on reading materials, crossword puzzles, etc. to do at coffee breaks instead of smoking.\n11. Visit places where you cannot smoke as often as possible. Go to libraries, theaters, etc.\n12. To cleanse your system drink plenty of water. Avoid or decrease the amount of caffeine you drink - this may help with any nervousness after you quit.\n13. If you know of a situation coming up where you will be tempted to smoke, imagine yourself in that situation, but not smoking. Think how you will handle yourself and what you will do instead of smoking. Have a plan!\n14. Make a pact with a friend, co-worker, or significant other that you can call at anytime to talk you through an urge to smoke. Get support.",
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