This page contains tips from the American Lung Association, American Cancer Society, and U.S. Public Health Service. American Cancer Society's "Freshstart:" 21 Days to Stop Smoking (1986, Nemo Productions; 75-minute videotape; 800-227-2345).

Butt Out! The Proven Quit Smoking Plan (1991, Xenejenex; 35-minute videotape; 800-228-2495).

Fisher, E. B., Jr. (1998).Seven steps to a smoke-free life. New York: John Wiley & Sons.

Public Health Service. (2000). Treating tobacco use and dependence. Washington, DC: U.S. Department of Health and Human Services.

Preparing to Quit

• Know why you want to quit. Many smokers find it helpful to write down the top five reasons they want to quit smoking, and to keep this list in their wallet (with photos of the people they love) as a reminder in case they are tempted to smoke.

• Set a quit date within the next 2 weeks. Try to set a quit date when life stresses are relatively low. Then let as many people as possible know that you are quitting, that you may be irritable or distracted for awhile, and that you prefer others not to smoke in your presence or offer you cigarettes.

• Avoid smoking in your regular places. If you normally smoke after meals, when talking on the phone, or while driving a car, try not to smoke in these situations. That way, these associations will be less powerful when you quit.

• Assemble a "quitting team." See if you can enlist the active support of a few key friends, family members, and coworkers. Ideally, your team should include at least one ex-smoker who knows what it's like to quit and can help if needed.

• Stock up on smoking substitutes. Before you quit, buy goodies such as chewing gum, sugarless candy, cinnamon sticks, and flavored toothpicks. These products can serve as temporary substitutes when you have the urge to smoke.

• Figure out how to say no. Decide what you will say to friends, family members, or others if they offer you a cigarette. Ironically, most relapse cigarettes are offered by friends.

• Draw up a reward schedule. Write down what you'll give yourself if you stay smokefree for one day, one week, one month, six months, and one year. Consider paying for these treats with the money saved from not buying cigarettes.

Once You're Ready to Quit

• Consider using nicotine replacement therapy. If you are physically addicted to tobacco, nicotine replacement therapy can double your chances of quitting successfully. Ask your doctor for further details.

• Throw out all smoking materials. Get rid of all tobacco, matches, lighters, and ashtrays. Be very thorough so that you aren't tempted later by discovering leftover cigarettes in a drawer, suitcase pocket, glove compartment, or clothing.

• Stop smoking completely. Studies show that smokers who quit "cold turkey" do better than smokers who try to gradually taper off their use of cigarettes.

• Drink decaffeinated beverages. Quitting slows down your metabolism, which means that caffeinated coffee and soft drinks will make you more jittery than usual (and more likely to crave cigarettes). To flush nicotine from your system, drink lots of fruit juice or water.

• Avoid drinking alcohol. Alcohol poses a double threat to quitting smokers: it serves as a cue to smoke (due to previous associations), and it impairs judgment. To stay smokefree, it's best to avoid alcohol for at least two months.

• Stay away from smokers. This tip is easier said than done, but it is very important. If you live or work with smokers, see whether they're willing to refrain from smoking when you're around.

• Use relaxation techniques. When you're feeling tense, try taking several deep breaths and relaxing your muscles. If you're feeling the urge to smoke, silently repeat to yourself, "This urge will pass, whether or not I smoke." Most nicotine cravings subside within 5-10 minutes.

• Don't worry about weight gain. When people quit smoking, they usually gain a few pounds. If this change in weight bothers you, see What About Weight Gain?

For Further Assistance

For additional assistance and information on quitting:

• Visit Joe Chemo's links on How to Quit Smoking

• Contact the nearest chapter of the American Lung Association by calling 1-800-LUNG-USA

• Consider joining a smoking cessation program such as Freedom from Smoking® or a workshop offered through your local hospital