6. If you become stressed and you used to smoke at such moments, remember how futile smoking is for managing stress. It symptomatically relieves the smoker by increasing the nicotine level in the blood. However, of the 5000 different chemicals in cigarettes none are known to relieve stress whatsoever.

A non-smoker will not experience any stress relief from inhaling tobacco. The stress relief is an illusion that the smoker has while addicted to nicotine. Rid yourself of addiction and you will stress less.

7. The best tool for managing stress is to acknowledge that it is part of life and try not to avoid it. Rather, use the extra energy that stress provides you with. Understand how stress works and consume the energy in any manner that suits you. If you don't consume the energy it will eventually consume you.

8. Do something nice for yourself. After all you've gone through you deserve some reward. Take a day off, go away somewhere for the weekend. Enjoy nature, go the beach, go bushwalking - do something you enjoy and like. Reward yourself in the way you know best. You deserve it.

9. 'One is not enough', remember that! No matter what, don't even dare to take a puff. This pattern has to die. Be confident, taunt addiction, but don't smoke even a single puff, let alone another cigarette. The sly beast that is addiction is waiting eagerly for you to fall into that classic trap. One is not enough. If you smoke one, you will be slowly or quickly trapped again. Enough is enough, remember. In a short while, the smell and taste of cigarettes will disgust you, but for now, don't play games. Not even a puff, you have to be firm, and strong and brave.

10. It seems that you have come a long way in the couple of weeks since we started this journey. Remember that we are on your side like true friends. Knowledge is for sharing with each other: if you can help another, it is your duty to help. But knowledge can be intellectualized and then it is good only for social discussions. Make sure you act upon the knowledge and make it part of your life.

By acting upon knowledge you move it from the intellectual department to the experiential department. By experiencing knowledge and its effects you no longer need to just believe in it. By experimenting with, employing and acting upon the information, you will know if it is true and valuable for you. You make it yours in practice. All of the information here is pretty simple and straightforward, and it is yours now, but only if you employ it rather than talk about it. By employing it you will see what works for you, and take only the parts that are indeed true and valuable according to your own experience.