You've decided to quit. So, how do you start? Or, if you've quit successfully before but slipped back, how can you quit for good this time?

Quitting is a very personal experience. There's no one way that works for everyone. A good way to start is to get as much information as you can, and decide on a plan that's right for you.

As you click through this section, you'll learn about what to expect during the quitting process. You'll also find ideas for developing your own "I quit" plan.

When you take on any challenge, a tried and tested plan can be your road map to success. What has helped other people stop smoking? According to the U.S. Public Health Service, studies show that the five steps listed below can help you quit, and stay smoke-free. For best results, use all five.

Plan and prepare—that's the first key to quit-smoking success.

	Choose a specific quit date—perhaps your birthday or anniversary, or your child's birthday—and mark it on your calendar. If you give yourself at least a month to prepare, you're more likely to succeed than if you decide New Year's Eve to quit the next day. Pick a week when your stress level is likely to be low.
	Think about all the ways that quitting smoking will improve your life and your health. Make a list to remind yourself.
	Get rid of temptations and reminders of smoking. Throw out all of your cigarettes. Remove ashtrays from your home, car and workplace.
	If you've tried to quit before, think about what you learned from those attempts. Are there certain people, places, feelings or activities that encourage you to smoke? Plan to avoid them as much as you can.

For more get-ready tips like these, go to You Can Quit Smoking 5 Day Countdown.

You Can Do It

If you take time to prepare and plan and get support from others, you can break free from smoking. Download a list of questions to think about as you get ready to quit. Download "You can do it" (PDF).

If you decide to quit with the help of your doctor or health-care provider, here are some questions to ask them. Download "Questions to ask your Doctor"(PDF).

The second key to quitting: don't go it alone. Research shows your odds are better if you get support from others for quitting smoking.

	Talk to friends, family and coworkers about why you want to quit, and how important it is to you. One way they might help is by writing encouraging notes: "I'm so proud of you for not smoking." "I know you can do it." Post the notes in places you usually smoke—on the coffeemaker, above the TV, on the dashboard of your car.
	If they are smokers, ask them not to smoke around you and to keep cigarettes out of sight. If you know successful quitters, ask them for support and tips.
	Get expert help. Ask a doctor, nurse, psychologist, or other health professional for advice. Look for quit-smoking programs at local hospitals and health-care centers, or through nonprofit organizations. If counseling is not available where you are, or you prefer not to attend a group, try a telephone quitline or web-based quitting support.

You may not think of quitting smoking as a skill, but in some ways, it's like riding a bike. You figure out how to move forward, keep your balance, and get where you want to go. And if you should fall, you can get up and keep on going.

Learn and Practice New Routines and Behaviors

	Plan ways to distract yourself when the urge to smoke strikes: Take a 2-minute walk, call a friend. Use nicotine gum or lozenges.
	Have other things nearby that you can hold in your hands (or put in your mouth), like a pen, carrot sticks, or fat-free popcorn.
	Look for fun activities that don't include smoking to reward yourself and reduce stress: a hot bath, a walk with a friend.

For more help with changing your routines, go to the My Clear Horizon website's Getting Ready section and click on Try Habit Breaking.

Be Prepared to Manage Withdrawal Symptoms

	The first few days after quitting, your throat may feel dry and your cough may get worse. This is actually a good sign; your body is clearing mucous from your airways. You may even feel dizzy from the extra oxygen!
	Keep a glass of ice water or juice handy, and stock up on sugarless hard candy or gum to handle cravings for something in your mouth.
	In the first week or two, you may have trouble sleeping or be bothered by constipation or gas. Cut out caffeine in the afternoon and evening, and eat more raw fruits and vegetables or high-fiber cereal.
	Irritability and tiredness can last for two to four weeks. Don't push yourself too hard at this stage. Take naps if you can. You'll feel better as soon as the nicotine clears from your system and your body adjusts.
	Cravings for cigarettes are usually the worst during the first two or three days. You can wait out the urge by distracting yourself with something else. You might picture the urge as a big wave; if you can surf along with it and keep your balance, it will ebb away in a few minutes.
	Consider taking a class or reading a book about relaxation techniques or meditation. Or just take a ten-minute break: Close your eyes. Check for tense spots from head to toe, and relax those muscles. Now, breathe in and out naturally, and mentally repeat some calming words such as "relax, relax."

For more help with withdrawal symptoms and activities that might help, go to The National Cancer Institute website's "Clearing the Air: How to Quit Smoking...and...Quit for Keeps."

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