Congratulations
If you are here it means you have taken the first step towards freedom from nicotine. You may find out that it is actually easier than you thought. There are many stop smoking programs out there and most of them actually do work. The key is to follow a plan that is not your own. Of course the "Reason Pack" will work with most of them.

Here is a plan that you can follow to quit smoking:

Step 1. Make the decision.
You will be surprised how much easier it is when you make a real decision. Then don't worry about the process, just follow the directions and it will be easier than you thought. Put it in God's hands. You can believe that He will help you through this process. The key is preparation, and support.

Step 2. Relax.
With this plan you don't have to quit until the second week. You can relax and smoke guilt free for a whole week. I have found that it is important to separate the decision from the implementation. You will need that time for preparation. How many times have you tried to quit by saying to yourself: "OK. this is the last one"? How long did that last? If you are like me it may have lasted an hour or even less.

Step 3. Pick a date.
The date should be about a week away, but no more than two weeks out. Don't worry if you are in the middle of a stressful situation. That is actually better because it will give you practice dealing with stress without nicotine. The idea is to give yourself enough time to prepare, but not too much time so that you lose momentum.

Step 4. Find someone to go through this process with you.
You need someone to whom you can be accountable. This is probably not your spouse or a family member because they may be too emotionally invested. A friend is better, but it should be someone you respect. It is also helpful if they have successfully quit smoking. There is nothing like someone who has "been there".

Step 5. Call your friend. Right now!
That's right! Before you finish reading this you should call your friend tell them your quit date and agree to talk on the phone every day for the time leading up to it. If you establish a pattern of calling every day before you quit, it will be much easier to pick up the phone after you've quit. This should continue for at least the first two weeks after you have quit. You should call them each day. If you don't, they should call you to remind you of your agreement.

Step 6. Prepare.
During the first week, you can clean out ashtrays, get rid of all butts, get your car detailed (if you smoke in your car). Get your drapes and carpet cleaned if you smoke in your house. Think about something you can do after you quit with the time.

Have a plan for the times you usually smoke. If you like to smoke after eating, consider taking a walk instead. If you like to take a smoke break at work, consider a trip to the break room for a glass of water and some deep breathing instead. The more you think through these situations ahead of time the better.

Find some local support groups like Nicotine Anonymous, or Celebrate Recovery. Support is really key. Having access to others who have been through this process is invaluable. Get some meetings lined up and even attend one before you quit if possible.

Get a Reason Pack. Ok that might seem a little self serving, but it really can help when you are experiencing a craving. There are a lot of really helpful suggestions, and things to think about that are specifically designed to speak to you in your time of crisis.

Step 7. Quit
When your quit day comes, quit. I advocate quitting cold turkey because it gets the nicotine out of your body the quickest. In my opinion and experience, nicotine replacement techniques just prolong the agony. It's like pulling a bandage off. Quick is better.

Get rid of all of your cigarettes, if you haven't already. Don't just throw them in the trash. You will dig them out again. Instead you should soak them in water. Then you can throw them away.

Remember to keep talking to your friend every day. Use the Reason Pack, and DO NOT romance the idea. If you start to think about smoking, think about something else right away. This is where your planning pays off.

And if you contemplate having a cigarette just remember you are going to have to talk to your friend within 24 hours, and then what? Are you going to tell him or her that you slipped? Are you going to lie? Or, are you going to be able to truthfully say that you are still nicotine free?

Don't Romance the Idea
If you find your mind wandering to the thought of a cigarette, it is vital that you quickly start thinking about something else. If you can distract yourself even for a few minutes the craving will pass.

Focus on the Freedom
My experience has been that even a few days into your journey to freedom, the cravings don't come as often as they did. If the were once an hour before, or once every half an hour even, now they are only every couple of hours or maybe just a couple of times a day. I found that just being grateful for that small improvement was very helpful.

Wash Your Car
Wash your car everyday for the first couple of weeks. It is not something that is very conducive to smoking and it will take your mind off of it. If that isn't something you want to do try cleaning your house, or working in your yard.

Beware of Found Cigarettes
As you go through your day, if you happen to come across some cigarettes you could be in trouble so here is what to do. Don't even think about it. Take them to the sink and pour water on them immediately. Try to do this within the first 30 seconds of finding them.

Take a Nap
It sounds silly but when you are having a craving, if you have the option, just take a nap. You are guaranteed to feel better when you wake up. Also, it might not hurt to go to bed a little earlier for a while. The cravings are much easier to take while you are sleeping.

Eat Healthy Snacks
Get some healthly snacks lined up to munch on while you are quitting. You could have things link fruits, nuts, vegetables, etc. Be careful though, you don't want to eat too much. If you find you are eating too much, take a walk, or drink some water. Water is really good for you.

Get Lots of Excercise
Take walks, go to the gym, work in your yard. Start doing things you didn't have the energy for before. Excercise will make you feel better and will help you with the cravings.

Breathe Deeply
One of the things that smoking does it cause you to take deep breaths when you take the smoke into your lungs. The act of taking a deep breath does feel good. After a little practice you will find that taking a deep breath without the smoke feels just as good, and eventually will actually feel better. It is a great habit to form. Think of it. You will be breathing air with the same passion you had when you used to breath smoke.

Why quit?
If you have come this far, you probably have your own reasons for wanting to quit, and those are always the best reasons. You should write them down and review them everyday. It is easy to let yourself drift back into quiet acceptance of your situation. Don't do it! You are so close to being free. All you have to do is have a little faith and take the next step.

Need a Reminder?
Even though you have your own reasons for wanting to quit, here are some that you may have forgotten.

Health

• Smoking causes:
  • Lung Cancer
  • Stroke
  • Heart Disease
  • Emphysema
  • Shortness Of Breath
  • Wrinkled Skin
  • Pre-Mature Aging

• Smoking is expensive:
  • You could buy a nice car with what you spend on smoking in 10 years
  • Use our calculators to find out how much smoking costs

• People shy away from you
• They complain about the smell
• It causes you embarrassment
• Horrible Example To:
  • Kids
  • Grandkids
  • Anyone that looks up to you