Why do you want to quit?

Maybe you want to protect your heart and your health and live longer. Or maybe you want to be a good role model for your kids or spend your money on something besides cigarettes. Your reason for wanting to change is important. If your reason comes from you-and not someone else-it will be easier for you to try to quit for good.

How can you quit?

Quitting smoking is hard. Some people who have quit say that it was the hardest thing they have ever done. But most smokers eventually are able to quit smoking. And you don't have to do it alone. Ask your family, friends, and doctor to help you. Get what you to help you need quit for good.

• Get ready. If you're ready to quit right now, go ahead. Medicines and support can help you stay on track. But if you want to plan ahead, you don't have to stop right away. Set a date to quit. Pick a time when you won't have a lot of stress in your life. Think about cutting down on smoking before your quit date. You can try to decrease the number of cigarettes you smoke each day as a way to quit smoking. Get rid of ashtrays, lighters, or spit cups before you quit. Talk to your partner or friends about helping you stay smoke-free. Don't let people smoke in your house.
• Change your routine. For example, if you smoke after eating, take a walk instead.
• Use medicine. It can help with cravings and stress, and it doubles your chances of quitting smoking. You can buy nicotine gum, lozenges, or patches without a prescription. Your doctor may also prescribe medicine, such as bupropion (Zyban) or varenicline (Chantix). If you take varenicline, you can stop smoking a little bit at a time, which may increase your chance of quitting.

Why is it so hard to quit?

Quitting is hard because your body depends on the nicotine in tobacco. Giving it up is more than just kicking a bad habit. Your body has to stop craving the nicotine. Nicotine gum, lozenges, patches, and other medicines can help reduce the cravings without the harmful effects of smoking.

You also have to change your habits. You may not even think about smoking. You just do it. You may not realize it, but seeing someone smoke-or just seeing cigarettes-may cause you to want to smoke. You may smoke when you drink alcohol or when you are stressed. Or maybe you have a cigarette with coffee. Before you quit, think of new ways to handle these things.

Will you gain weight?

You may worry about gaining weight after you stop smoking. This is understandable. In fact, many smokers do gain weight during their quit attempt. In your plan to quit smoking, include eating healthy snacks and doing some physical activity to help you avoid weight gain during your quit.