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Instead of smoking after meals, you might practice deep breathing exercises or drink herbal tea, gradually creating new positive associations

"Cigarette smoke consists of numerous compounds that are harmful to health," said Steven Silverstein, director of research at Rutgers University Behavioral Health Care

In addition to the physical withdrawal symptoms, the emotional and behavioral symptoms can be overwhelming, and giving them the same weight (or greater) is key to successfully overcoming the addiction, including quitting smoking

What used to be a patchwork of state-by-state rules is now one line across the board: 21 or older