Well, what were you expecting, Mad?
We've come to expect certain words that end a phrase just as
We came to expect smoking when we thought of it.
Quitting smoking involves changing the expected.
It doesn't have to be difficult.
Small changes are enough to unlearn the routine.
Put a picture in your phone of something that calms you.
Write a word or a phrase on a piece of paper or
the back of a business card.
Laminate it and carry it with you to bring out when you get anxious.
"Keep your head up."
"You are making a great change."