It is scary quitting and there's some grief in there too because you're giving up a "friend" you've had for a long time. With me it was all the ashtrays, the cigarette case, the cute little lighters I had and the crutch I had to grab when I was happy, sad, angry, having a conversation with a cup of coffee, just getting out of the shower, and driving my car. Well, what do I do with my hands now??? And what do I do when I get these emotions?!?!??! Well, now I have a little solitaire game I play when I'm bored. I always carry a bottle of ice water when I drive. When I feel emotions, I just have to deal with them now. But I rarely cough anymore. I'm not spending up to $180 a month for cigarettes. I don't stink. My apartment doesn't stink. Food tastes MUCH better. So I guess my suggestion is: find a better friend to replace this nasty one.