I don't want to masturbate any more

13th February 2015, when I was 20 years old I started my first smoking, after that I try to abstain from that many times but always failed.
Maybe there is someone would say smoking occasionally doesn't matter, it will not be harmful to you, but that is incorrect to me as every time after smoking I feel so bad about lung and my brain, I feel my IQ and the ability of memory also be affected …when I want to smoke, my heart is just attacked by something … the feeling is just like being about to die…
So I want your help to abstain from smoking

 

The " smoking " means "masturbating" I am so sorry that my English is so poor

 

Thank you for replying me!
Actually I seldom watch pornography …but I masturbate once a week, so I want to abstain from that .
So I will try Hard Mode