"I plan on quitting soon."
"This is my last pack."
"I'll quit after exams."

If these words sound familiar then, like most smokers, you have thought about quitting before but put it off. If you are reading this section, you are probably thinking about quitting again. Congratulations! Deciding to quit smoking is the first step to quitting.

Quitting is not easy and it takes a lot of time and commitment. The good news is that nearly 1.7 million people in the United States will successfully become former smokers this year. Don't get discouraged if you have some trouble at first. Quitting takes more than just strength of will. You also need a good amount of emotional support and skills to deal with smoking triggers and withdrawal. This section will provide you with some insightful tips on how to quit smoking and how to choose a quit plan that works for you.

Quitting also takes practice. In fact, it takes an average of 7 times for smokers to quit for good. If this time isn't "the one". . . do try again. You have nothing to loose and everything to gain.

1. Choose a Quit Date

This date should be about two weeks after you begin preparing, learning, and practicing the smoking cessation techniques discussed in this section. Here are some tips on choosing a quit date:

• Select a date that has meaning to you (i.e. holidays, birthdays, or anniversaries).
• Choose a time period that is not too stressful.
  
• Women should choose a date that falls within the first half of their menstrual cycle (1 to 14 days after their menstruation ends). Many women experience pre-menstrual symptoms during the second half of their cycle that are similar to the withdrawal symptoms experienced when one quits smoking. Therefore, quitting during the first half of your cycle will allow you to avoid compounding symptoms and make the quitting process a lot easier.

2. Think about your reasons for smoking and wanting to quit.

It is important to think about both why you smoke and why you want to quit. Write down your reasons for smoking. Be honest with yourself. The more you are able to recognize what triggers your desire to smoke the better you will be at managing it.

Next think about your reasons for wanting to quit. This is useful because it allows you to gain a better perspective on the personal importance quitting has for you. Write these reasons down. They will serve as a motivating factor when you begin the quitting process. Every person has his/her own personal reasons for wanting to quit. Create a personal "Reasons for Quitting List", make several copies of your list and post it in places where you will regularly see it or places where you regularly smoke (i.e. on the refrigerator, next to the telephone, on the bathroom mirror, in the car).

3. Finding a Method That is Right For You

Now that you are ready to quit, let's look at different smoking cessation options. In order to chose a method that is appropriate for you, consider the following factors:

• How long have you been smoking?
• How many cigarettes a day do you smoke?
• What triggers your urge to smoke?
• Do you smoke on a regular schedule or randomly?
• Do you experience intense morning cravings?
• Have you tried to quit before?
• What problems did you face the last time you tried quitting?

You may want to discuss the above factors with a pharmacist or other health care professional. There are often psychological or behavioral factors (i.e. anxiety, stress, depression) that are related to smoking, discussing these factors with a health care professional can significantly help in designing a quit plan that works for you. There are also several UVA resources you can contact to discuss the various factors related to your smoking behavior.

4. Planning and Preparing

Set up a practice plan. Practice handling your cravings before you quit. When you get a craving, try to focus on the craving and what is provoking it. Next, practice making choices about your cravings as opposed to giving in to compulsions. For the next two weeks until your quit date, try to make a decision about whether or not to smoke. If you choose to smoke go ahead and if you choose not to, put your pack away until your next craving. Also choose an activity that you usually do while smoking, such as talking on the phone or walking to class, and try doing the activity without smoking for about two weeks, adding a new activity after about a week. Lastly, pick a place where you smoke (i.e. your car, at the bus stop) and make it a personal no smoking zone. These activities will be helpful in allowing you to prepare for your quit day.

Get rid of triggers. Try to keep smoking "out of sight, out of mind." Get rid of your cigarettes, matches, and lighters; send your clothes to the dry cleaners to get rid of the stale smoke smell, if you smoke in your car don't forget to clean it too! You'll find that by removing these triggers you will make the quitting process a lot easier!

Soliciting support: Support is a very important aspect of the quitting process. Tell your friends and family that you have decided to quit smoking and make them aware of your quit date. Let them know that their support would mean a lot to you and ask them not to offer you cigarettes after your quit date.

Eating well and exercise: If you are like most smokers you may have some fears about gaining weight when you do quit. Although some people do gain weight when they stop smoking, there are ways to avoid it. Exercising, of course, is very important, as well as the type of foods you eat. Here are some tips on maintaining your weight during the two weeks leading to your quit date and after your quit date:

Two weeks before:

• Drink 8 cups of water or herbal tea a day; carry a bottle of water with you so that you can sip it and always have something to drink.
• Don't linger at the table. When you're done eating, get up and go for a walk to replace the cigarette ritual.

After your quit date:

• Eat healthy snacks; try carrot sticks, celery, berries, and apples.
• Develop new rituals to take the place of smoking rituals; make a cup of tea instead of lighting up.

Sources: American Cancer Society; ETR Associates; Journey Works Publishing; Prevention Magazine; University Health Center, Virginia Commonwealth University.