[tinapbeana]

well, addressing the physical/mental aspect will make quitting much easier. speak with your doctor and/or research a stop smoking aid is my first recommendation. if that's not an option or you'd rather not go that route, here are some other tips.

you need to detox, to try and get some of the chemicals already in your system out. drink lots of water, green tea might also help, some studies show it has detoxification effects. don't alter other aspects of your current diet (i.e. current intake of caffeine, sugar, salt, etc), as the withdrawal from each will only compound your feelings of discomfort. get plenty of sleept.

find an acceptable crutch for the first few days or weeks. sugar free gum, chewing on pens, something that will help occupy the finger/oral busyness of smoking.

there are studies that show most nicotine cravings go away after about 5-10 minutes, so think of something you could do during that 5-10 minutes when you have a craving. a brisk walk is sometimes a good idea, or even 5-10 minutes of meditation and measured breathing. (breath in a count to 4, breath out a count to 4, that sort of thing). the measured breathing could actually be really important, becuase chances are good you breath at a measured rate when you're smoking and you don't even realize it.

i've had friends who've had really good experiences with 'gearing down' or rationing their smoking. makes quitting feel less final and seems to take the edge off the cravings somehow. take whatever amount you're smoking now, and cut down 10% per week. by the end, allow yourself maybe 1 smoke a day. since there's always the feeling that it's 'OK' to smoke if you really 'need' to, you might not feel as frantic or panicked as you might when quitting cold turkey.

set up a reward system for yourself. since you're here, savings are obviously of interest. calculate how much each smoke costs you, and save up however much you're not spending on each and every cigarette every day. decide if you want to use that amount to splurge on yourself every week, or save it for a big ticket item, donate it to charity, or put it towards debt. it's a lot easier to say no to one 15 cent cigarette every time you want one than it is to say no to a lifetime of smoking.