Congratulations! If you've read my entire series on smoking and have reached this point that means you're determined to quit. It means you're ready to abandon your old smoking habits and are looking forward to a happier, healthier life - not only for yourself but for the people around you who are also affected by cigarette smoke.



So how do you go about the entire thing? How do you quit smoking for keeps? To help you along the way, I have collected these tips from the US National Cancer Institute. They'll enable you to kick the habit for good.

But don't do it alone. Enlist the help of your family and friends so quitting will be easier and permanent. And if you fail, don't despair. Many do the first time they quit smoking. The important thing is that you learn from your mistakes and make every effort to correct them. That way, you'll never be enslaved by nicotine again.

Preparing yourself for quitting:

Decide positively that you want to quit. Try to avoid negative thoughts about how difficult it might be.

List all the reasons you want to quit. Every night before going to bed, repeat one of the reasons 10 times.

Set a target date for quitting - perhaps a special day such as your birthday, your anniversary, etc. If you smoke heavily at work, quit during your vacation so that you're already committed to quitting when you return.

Make the date sacred and don't let anything change it. This will make it easy for you to keep track of the day you become a nonsmoker and to celebrate that date every year.

Knowing what to expect:

Have realistic expectations - quitting isn't easy, but it's not impossible either. More than three million Americans quit every year.

Understand that withdrawal symptoms are temporary. They usually last only one to two weeks.

Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Be aware that this will be your hardest time, and use all your personal resources - willpower, family, friends, and the tips in this series - to get you through this critical period successfully.

Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit your first try. But if you're not, don't give up. Try again. (Next: More quitting tips.)

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