5 D's 

Discuss - Do a quick inventory of your resentment,  fears, and harms of the situations that you are in.   If you don't have anyone to talk it over with, read  Junkie Thinking, then share on the discussion boards like WhatsApp, Facebook, Voices of Nicotine Anonymous, or where ever your support herd is.  If things become too overwhelming and you are experiencing increased anxiety, depression, or your ego is running rampant, read  Ego Checks And Balances.  Talk this over with someone. Please take care of yourself.

Deep Breath - Do a Guided Meditation.  This is a 13 minutes youtube video > Daily Meditation to Support Sobriety and Recovery by John Bradshaw .  or  This is a 2-3 minute 4/7/8 Breathe by Andrew Weil.  I think the most beneficial guide to meditation is a whole-body scan, noticing how your body feels as I have to deal with chronic pain also. 

Drink Water - Here is why we drink all that water. > 15 Benefits of Water. Watch out for dehydration, sugar, and caffeine triggers. Yes, the weight can wait, and we are not dieting, but we are taking honest stock of what we are putting in our mouths. It is best to stay clear of overdoing sugar and caffeine. Just look for better choices. 

• Eat your usual food but reduce the portion size.

• Drink low-calorie drinks, or eat sugarless sweets and fruits.

• Get up as soon as you’ve finished your meal.

• Brush your teeth or use mouthwash immediately after a meal.

Distract - Do Artwork, Go to meetings. Work with another nicotine addict. Knit,  doodle, write in your journal, and/or play games. Take a shower. Go for a walk. Get your personal distraction list out. Look for things that are easy to do and that are forgiving of mistakes during your early quit. Focus is often not good during the first few weeks. 

Delay - Give yourself permission to smoke at a later time, but just not right now. Put it off until your craving passes. It will pass in 7 to 8 minutes, and I found I was always in charge of that - to smoke or not to smoke. It was within my power. You might have to keep repeating this, just do it one at a time. That is all that is required.  I didn't have control of my feelings, true and I cried a lot.  I had to give myself permission to have them and be in them. It was my actions that got me into trouble, not my feelings.  I started to feel instead of smoking things away. I had to learn how to go through the craving without lighting up.