How to quit smoking : Take one step at a time

Smoking cessation is a challenge. Here's why it matters, what to expect, and how to stick with it.

For most people, smoking cessation is difficult. In fact, quitting smoking might be one of the most challenging things you've ever done — but it's the best way to improve your health.

Considering the benefit of quitting smoking

• The benefits are extraordinary. Once you quit smoking, it may be easier to breathe, your sense of taste and smell may improve. Your risk of heart disease, lung disease, stroke and cancer will drop.
• You're not in it alone. Counseling and other types of support have made smoking cessation easier.
• Previous attempts to quit boost your odds of success. Each time you try to quit smoking, you learn what works and what doesn't .

Getting started

Identify reasons you may want to quit, such as improving your health or setting a good example for your children.

Consult your local physician. Ask about nicotine replacement therapy or other stop-smoking medications. Nicotine patches, nicotine gum and other types of nicotine replacement therapy can help you manage cravings and withdrawal symptoms.

To do list:

• Spread the word. Tell your family, friends and co-workers that you're planning to quit smoking. Ask anyone in your household who smokes to quit with you.
• Make it inconvenient to smoke. Keep your cigarettes in the car when you're in the house or working. Smoke with the "opposite" hand. Buy only one pack of cigarettes at a time. Switch to brands you don't like.
• Cut back. Delay your first cigarette of the day. Smoke only half the cigarette. Trade one smoking break a day for a brisk walk or other physical activity.
• Change your habits. Avoid anything that tempts you to smoke. You might switch to water or soda instead of coffee or alcohol, go places where smoking isn't allowed, or hang out with people who don't smoke.
• Count down to a quit date. Pick a date to quit smoking. Clearly mark it on the calendar. Give yourself a few days or weeks to prepare, but don't postpone the date too far.
• Toss your smoking gear. As your quit date approaches, get rid of your lighters, ashtrays and stashed cigarettes.
• Learn from your mistakes. If you've tried to quit before, think about what went wrong and what you could do differently this time.

Taking the plunge

Once you've decided to quit smoking, focus on your healthier lifestyle. It might help to:

• Take it one day at a time. Don't worry about next week or next month. Focus on today. Every hour without a cigarette brings you one step closer to quitting for good.
• Distract yourself when a craving strikes. When you want to smoke, call a friend, take a brisk walk or run in place. To keep your mouth busy, chew sugarless gum, cinnamon sticks, toothpicks or straws. If you can hold just a few minutes — the craving will pass.
• Consider treatment options. Remember the medications you discussed with your doctor? Don't be afraid to use them. Experiment until you find which medication — or combination of medications — works best for you.
• Join a support group.
• Remember why you're quitting.
• Celebrate your success. Made it through the day / week without a cigarette? Treat yourself to your favorite movie. Count how much you've saved by not buying cigarettes.

Keeping it up – The most important part

Once you've stopped smoking, your focus may change to preventing a relapse. Identify what's been helpful so far, and beware of potential problems. If you slip — whether you have one cigarette or you slide back into your old smoking pattern — don't give up. Consider it a learning experience on the path to your smoke-free future. Identify what may have triggered your smoking. Then consider what you learned from the experience, and what you'll do differently next time.

Good luck for quitting...