What to Do Before You Quit Smoking

There's no single way to quit smoking. Different methods work for different people. But everyone who successfully quits first makes a commitment to stop smoking, then devises a plan to do so.

Before you try to quit, review the following strategies designed to make the process easier -- from the start.

Do your research

Talk to people who have quit using various smoking-cessation methods. Learn about how they did it, then ask yourself whether you'd be comfortable using their methods.

The most effective cessation strategies are counseling programs and nicotine-replacement methods.

Counseling programs teach people to recognize and anticipate when they'll want to smoke and provide them with coping mechanisms. Such programs may be offered by the American Lung Association, the American Cancer Society (ACS) or your health insurance company.

Nicotine-replacement therapy (NRT) provides small amounts of nicotine in the form of gum, a patch, a spray, an inhaler or a lozenge. NRT helps relieve some of the symptoms of nicotine withdrawal without the harmful effects of smoking, the ACS says. Talk to your health care provider to see if NRT is right for you.

Prepare to quit

Use the following strategies to get ready:

• Write down and frequently read your reasons for giving up smoking. If previous attempts to quit have failed, review the problems you encountered and think about ways to overcome them.

• Line up a support team of people you can turn to. Find a friend or family member who also wants to quit. Tell people you're quitting and ask for their support. Prepare to cope with withdrawal.

• Set a target date for quitting. Consider the day carefully and select one on which you won't be stressed by other events. Mark the day on your calendars at home and at work and tell it to your family and friends. Don't change it for any reason.

• Begin to condition yourself physically a few weeks before your quit date. Start a regular exercise program; drink more fluids; get plenty of sleep; and improve your diet by reducing your fat and sugar consumption and eating more fruits and vegetables.

• Make smoking inconvenient until your quit date. Buy cigarettes only by the pack, not the carton -- and don't buy a new pack until you finish the one you have. Stop carrying cigarettes with you.

• Find alternative ways to relax. Learn one or two stress-reduction techniques before you quit.

Learn from setbacks

Smoking cessation is most likely not something you'll try once. Relapse is a normal part of the process, not a sign of failure. Contacting a member of your support team for encouragement can help get you back on course. And remember, the likelihood of relapse diminishes the longer you abstain from cigarettes.