When you haveacravingfor a cigarette, suck on a lollipop or chew some gum.
当你烟瘾发作时,用棒棒糖或口香糖代替吸烟。
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"If I haveacravingfor a snack, I will eat one piece of fresh or three pieces of dried fruit." it will be hard in the beginning, but it will get easier, and that's the whole point.
Start with just one activity, and make a plan for how you will deal with troubles when they occur (" If I haveacravingfor a snack, I will eat one piece of fresh or three pieces of dried fruit. ").