Writing here might help - just write more! Busy fingers and all that jazz...

If you can put the pressure to smoke off for a little bit longer, it will go away. At least for a while. You want to practice putting it off just a little bit longer so that part becomes a good habit.

Deep breaths, drink water, close your eyes and count to ten, whatever you can do to release the tensions and stress at home and work.

You ARE past the physical addition stage. What you are working on now is the habit stage that says "just one."

Smoking will not help the stress you face, in some ways it only delays dealing with them which doesn't help at all.

Hugs and hang in there, please.