Gave up 18 years ago, went cold turkey, avoid places where you will be tempted until the cravings are less. Substitute cigarettes are just that substitutes, try the patches, I was alergic to them, or use nicotine gum, you have to chew it and then place against the gum to get the infusion. Great if you need an emergency infusion to get over a craving. Remember you are not a non smoker just a recovering smoker like a recovering alcoholic. If you do not have the first cigarette you will not have the second one.