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If you want to be effective long-term you really should see a therapist. It's amazing how much they can help. Smoking is an addiction and all the same rules apply for recovery, just like heroin or alcohol or anything else.
I quit in '89 after years of practicing quitting. In fact, I had quit one time for nearly two years and was running five miles/day. But I fell off the wagon. Therapy helped me understand why.
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If you're wringing your hands you can't roll up your shirt sleeves.
Stangers have the best candy.
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