How to quit smoking

1. Get Ready. Set a quit date.
 Change your environment. (Get rid of your cigarettes and don't let people
smoke in your home or car.)
Review your past quit attempts. Think about what worked and what
didn't. Make a list of reasons to quit. Once you quit don't smoke--not
even a puff!

 2. Get Support. 
You will have a better chance of success if you have help.
You can get help in may ways: Tell family, friends
and coworkers that you are going to quit and want their support. Ask
them not to smoke around you. Ask them if they want to quit with you.
Talk to your health care provider; they can help. Get individual,
group or telephone counseling.

 3. Learn New Skills and Behaviors.
Try to distract yourself from urges to smoke. Talk to someone, go for a
walk, or find a new hobby. When you try to quit, 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/shower, exercise, read a book, call a friend, or go to
a movie. Plan something enjoyable to do every day. Reward yourself
since you are doing a good thing for yourself and those around you.
Drink a lot of water and other fluids.

 4. Get Medication and Use it Correctly.
 Medications can help you  stop smoking and lessen the urge
to smoke. Ask your health care provider for advice and carefully
follow the instructions on the package. Approved medications can
double your chances of quitting for good. Everyone who is trying to
quit may benefit from using a medication. If you are pregnant,
nursing, under 18 years of age, smoking fewer than 10 cigarettes per
day, or have a medical condition, talk to your doctor or other health
care provider. The U.S. Food and Drug Administration (FDA) has
approved five medications to help you quit. Bupropion SR - available
by prescription Nicotine gum - available over-the-counter Nicotine
inhaler - available by prescription Nicotine nasal spray - available
by prescription Nicotine patch - available over-the-counter and by
prescription

5. Be Prepared for Difficult Situations. 
Most relapses occur within the first three months after quitting. Don't be
discouraged if you start smoking again. Remember that most people try
several times before they finally quit for good. Here are some
difficult situations to watch for. Alcohol. Avoid drinking alcohol.
Drinking lowers your chance of success. Other smokers. Being around
smoking can make you want to smoke. Weight gain. Many smokers will
gain weight when they quit, usually less than 10 pounds. Eat a health
diet and stay active. Don't let the weight gain distract you from your
goal-quitting smoking. Bad mood or depression. There are lots of ways
to improve your mood other than smoking.