Initially, when you stop smoking, you'll probably be preoccupied with just not giving up the idea of giving up and running down to your local shop for a packet of cigarettes. Next comes the phase where giving up has lost its novelty value and you're getting really fed up.

Unfortunately, one of the problems of giving up is what to do with your hands when you're not actually using them for something useful. You may be tempted to chew your nails - don't do it - that's another habit that's hard to kick; you may be tempted to eat - more on that later; you could carry Arab "fiddle beads" with you, but the most constructive thing you can do is take up a hobby.

If you feel at a loss without something in your hands, why not put them to good use. There are plenty of hobbies which require both dextrous hands and serious concentration, both of which will take your mind off not having a cigarette. If you want something to do while watching TV, there are jigsaws, crochet and knitting or sewing, none of which will interfere with your viewing pleasure. If you like to sit in front of the television but don't really watch it, why not try crossword or other puzzles or the latest craze Sudoku? That will really keep you occupied for hours.

Better still, don't watch TV, it's probably a bit too close to the kitchen, so try something that will take you into the garden, or the garage, or away from the house altogether. There's an endless list of things you could do such as woodwork, metalwork, sketching and painting, fishing and a variety of other sports.

If you're using one or several of the nicotine alternatives but you're still tempted to eat as a substitute for smoking, try to choose something healthy. Keep carrot or celery sticks in the fridge with some cottage cheese. Have low fat, low sugar biscuits in the tin, or nibble on cheese (but only in moderation). If that doesn't work, try to split up your normal food intake into several smaller meals, so that you have something to look forward to more often during the day. In any event, the majority of people trying to give up smoking put on a little weight. Some attribute it to decreased metabolic rate and some just to over-eating, but either way, don't worry too much about it at this stage, unless you experience significant weight gain. Of course another counter-measure is to take more exercise - go for a brisk walk or visit the gym.

Finally, you make have a cough for up to three months. This will probably make you wonder why you bothered to quit smoking in the first place, but be patient, it's just the body's way of clearing out all the impurities including tar, that you've stored in your lungs over all those years of puffing away.

That's the bad news, but in our next article will come the good.

Michael Russell

Your Independent Stop Smoking guide.