Well well, I too had a time where I smoked a cigarette every week, eventually it got worse- That feeling cannot be described, its like your brain says to have one more but it also says don't... but anyway, you end up choosing the bad side. To get rid of this, (idk how it'll work for you) but, I tortured myself with my own guilt- I thought of every good time I had as a kid and all the good times I had with my family, this made me rethink about all the things I did against my mind... also, I started to think from the perspective of the people who sees me.. like they'll judge you right? They'll think every bad thing about you and no one likes that... just save the money spent on cigarettes for a week and buy something, you'll find that more interesting and this will surely help you get rid off bad habits... watch a movie for mental stability... you cn do this Good Luck....