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So, you have decided to give up smoking. That's great. You have already done the hard bit. But there is still work to be done. There will be many pressures on you that can stop your progress and undermine your resolve. The most important of these is cravings.

You want a cigarette. You need a cigarette. How will you cope without one? Just one to take those nasty feelings away. The pressure can be enormous. It can be really painful when your body is crying out for a cigarette.

Yet one cigarette will be your downfall - by taking one cigarette you will weaken and then resort to the next fix, and the next. The process is well recognised. Your job is to avoid that slippery slope.

Yet your body is telling you that you need something to stop those withdrawal feelings. Your mind is racing, you heart is pounding. You may be feeling sweaty and anxious. You may even be feeling sick.

These are powerful sensations and the only thing you can do, if you want to be successful, is to fight them.

Distract yourself. talk to someone. Eat something or drink something. Go outside. Go for a walk. Sing, shower, laugh, dance. Anything - just don't take that cigarette.

Luckily, there are preparations available that can help you to overcome these cravings. Try them if you need. But make preparations and plans for what you will do once the cravings come upon you.

Don't worry - the cravings will not last long. Beat them before they beat you.

Eric oversees the worlds best home page a user-led resource. Do you want to quit smoking? Visit Smokefree England for further information.