6 Ways to Quit Smoking

1. Choose a Strategy.
There are many ways to quit smoking. For example, some research has shown that an effective strategy for quitting is a combination of counseling, telephone "quit lines," online support and nicotine replacement therapy (NRT). For each person, the key to success is finding the plan that works best.

2. Get Ready.
Make a detailed list of your reasons for wanting to quit (e.g., health benefits, saving money). Keep a diary of when you smoke (or use tobacco) and the triggers that prompt you. Research the available options in your area for information and support about quitting. Set a date for quitting. (On this date, get rid of ashtrays, lighters, tobacco products and anything else you associate with smoking or using tobacco.)


3. Get Support.
Ask your healthcare provider for advice in quitting. Sign up for a smoking (or tobacco) cessation program. Join an online support network. Talk to friends and family about what support you would like from them. Keep a journal of your thoughts and feelings during this challenging process.


4. Develop a Coping Plan.
To help you handle withdrawal, deal with stress, and resist the urge to smoke or use tobacco: Learn yoga, meditation, and deep breathing. Start an exercise routine. (Consult your healthcare provider before beginning an exercise program.) Talk to a counselor. Research your nicotine replacement therapy (NRT) options.


5. Ask about Prescription Medications.
Consider medications that can help reduce nicotine withdrawal symptoms and improve your chances of success. Research your medication and other withdrawal treatment options. Ask your health care provider for recommendations.


6. Prevent Relapse.
Be prepared to handle a relapse. Urges to smoke or use tobacco usually last no longer than 3 minutes. Keep busy for the first few days. When the urge comes, time it and take one deep breath at a time until it passes. Call someone. Or take a walk. Or ask a loved one for a hug. If you do relapse, don't give up! Set a new quit date and start the process again.