Quitting smoking was the hardest thing I have ever done. What worked best was to be aware of what they were doing to me.
And then get angry with them, and I mean f-@!# pissed.
One more will always lead to another.
Remember that quitting smoking is the single greatest act you can do for you're health.
It can be done. You CAN do it!
Nicotine replacement helped, I used the lozenges.
By the way squats are a bitch when you have COPD.