Prepare-Successful quitters spend time preparing before they actually give up smoking. They know how to tackle the urge to smoke and say "no" to cigarettes offered to them. They break their habits, learn new ways to handle stress, and get their friends and family
to help. And part of preparing to quit is knowing why you smoke.

Set A Date-The first step to quitting is to set a date. Mark a specific day on your calendar so you can prepare for it. Choose an easy one when you won't be under much pressure. Don't delay too long. Remember, there's no time like the present.

Choose A Method

• Cold Turkey- For most people this is the most successful way. It means stopping suddenly and completely. One day you smoke, the next you don't.
• Cutting Down-If you're really dependent on nicotine, try cutting down by 5-10 cigarettes a day. Then set a date to give them all up. Be warned, this method takes time and it is easy to lose your determination.
• Delay-Try putting off the first cigarette of the day by one or two hours. Start, for example, with no cigarettes until nine o'clock. Next day, make eleven o'clock the earliest you can smoke and so on. If you choose a gradual method, try not to take more than two weeks to be smoke free.
• Nicotine Replacement- Nicotine replacement devices like the patch and gum slowly supply you with nicotine, gradually weaning you off it. Check with your doctor to find out if they are right for you. Remember, nicotine replacement works only when Combined with counseling and other support like quit classes.
• Change Your Smoking Routine-Anything you can do to disrupt your smoking routine is good.
• Don't smoke at your regular smoking times or in your regular places.
• Buy a brand you don't like.
• Change the way you hold the cigarette; use your other hand.
• Don't put yourself in a situation where you might smoke.
• Smoke only in places that are uncomfortable or inconvenient.
• Create smoke-free zones in your home or car.
• Get Support-If it feels comfortable, tell your friends and family about your plan before you quit and ask them for help. If you have family and friends who smoke, ask them to not smoke around you or to stop asking you to go out with them to smoke.