Step 1 Make the decision "to smoke, or not to smoke?" This is the problem .
Step 2 Do not smoke.
Step 3 Do not change your mind and do not start smoking again.
Step 4 Enjoy really fresh air and various other benefits, enjoy... enjoy... enjoy...


Good Reasons to Quit Smoking Cigarettes

Quitting smoking cigarettes is one of the most important things you will ever do:

• You will live longer and live better.
• Quitting smoking cigarettes will lower your chance of having a heart attack, stroke, or cancer.
• If you are pregnant, quitting smoking cigarettes will improve your chances of having a healthy baby.
• The people you live with, especially your children, will be healthier.
• You will have extra money to spend on things other than cigarettes.

Five Keys To Quit Smoking Cigarettes

Studies have shown that these five steps will help you quit smoking cigarettes and quit for good. You have the best chances of quitting smoking cigarettes if you use them together:

1. Get ready to stop smoking cigarettes.
2. Get support.
3. Learn new skills and behaviors.
4. Get medication and use it correctly to avoid smoking cigarettes.
5. Be prepared for relapse or difficult situations.

1. Get Ready

• Set a quit date.
• Change your environment.

1. Get rid of ALL cigarettes and ashtrays in your home, car, and place of work.

2. Don't let people smoke cigarettes in your home.

• Review your past attempts to quit smoking cigarettes. Think about what worked and what did not to quit smoking cigarettes.
• Once you quit, don't smoke cigarettes—NOT EVEN A PUFF!

2. Get Support and Encouragement to stop smoking cigarettes

Studies have shown that you have a better chance of being successful if you have help. You can get support in many ways to stop smoking cigarettes:

• Tell your family, friends, and coworkers that you are going to quit smoking cigarettes and want their support. Ask them not to smoke cigarettes around you or leave cigarettes out.

• Talk to your health care provider (for example, doctor, dentist, nurse, pharmacist, psychologist, or smoking counselor).

• Get individual, group, or telephone counseling. The more counseling you have, the better your chances are of quitting cigarettes. Programs are given at local hospitals and health centers. Call your local health department for information about programs in your area.

3. Learn New Skills and Behaviors

• Try to distract yourself from urges to smoke cigarettes. Talk to someone, go for a walk,
or get busy with a task to avoid smoking cigarettes.

• When you first try to quit smoking cigarettes, change your routine. Use a different route to work. Drink tea instead of coffee. Eat breakfast in a different place.

• Do something to reduce your stress. Take a hot bath, exercise, or read a book.

• Plan something enjoyable to do every day.

• Drink a lot of water and other fluids.

4. Get Medication and Use It Correctly

Medications can help you stop smoking cigarettes and lessen the urge to smoke.

• The U.S. Food and Drug Administration (FDA) has approved five medications to help you quit smoking cigarettes:

1. Bupropion SR—Available by prescription.
2. Nicotine gum—Available over-the-counter.
3. Nicotine inhaler—Available by prescription.
4. Nicotine nasal spray—Available by prescription.
5. Nicotine patch—Available by prescription and over-the-counter.

• Ask your health care provider for advice and carefully read the information on the package to stop smoking cigarettes.

• All of these medications will more or less double your chances of quitting smoking cigarettes and quitting for good.

• Everyone who is trying to quit cigarettes may benefit from using a medication. If you are pregnant or trying to become pregnant, nursing, under age 18, smoking fewer than 10 cigarettes per day, or have a medical condition, talk to your doctor or other health care provider before taking medications.

5. Be Prepared for Relapse or Difficult Situations

Most relapses occur within the first 3 months after quitting cigarettes. Don't be
discouraged if you start smoking cigarettes again. Remember, most people try several times before they finally quit smoking cigarettes. Here are some difficult situations to watch for:

• Alcohol. Avoid drinking alcohol. Drinking lowers your chances of success.

• Other smokers. Being around smoking can make you want to smoke cigarettes.

• Weight gain. Many smokers will gain weight when they quit smoking cigarettes, usually less than 10 pounds. Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal—quitting smoking cigarettes. Some quit-smoking medications may help delay weight gain.

• Bad mood or depression. There are a lot of ways to improve your mood other than smoking cigarettes.
If you are having problems with any of these situations, talk to your doctor or other health care provider.
Special Situations or Conditions
Studies suggest that everyone can quit smoking cigarettes. Your situation or condition can give you a special reason to quit smoking cigarettes.

• Pregnant women/new mothers: By quitting smoking cigarettes, you protect your baby's health and your own.

• Hospitalized patients: By quitting smoking cigarettes, you reduce health problems and help healing.

• Heart attack patients: By quitting smoking cigarettes, you reduce your risk of a second heart attack.

• Lung, head, and neck cancer patients: By quitting smoking cigarettes, you reduce your chance of a second cancer.

• Parents of children and adolescents: By quitting smoking cigarettes, you protect your children and adolescents from illnesses caused by second-hand smoke