Have you decided you want to quit smoking? It's the best and most important decision you can make to keep your heart healthy and avoid a first or second heart attack. But make sure the decision to quit is yours and yours alone, and that you are not doing it to please or impress someone else.

Once you've decided to quit:

• Write down and frequently read a list of the reasons why you want to stop smoking.

• If you have unsuccessfully tried to stop smoking before, identify why these attempts did not work. Plan ways to avoid these problems again. 

• Prepare to cope with temporary withdrawal symptoms (drink lots of water, chew gum, or take frequent walks -- whatever works for you). Warn your friends that you may be restless, irritable, and cranky for awhile!
  

• Ask your family and friends to help you stop smoking. Better yet, find a friend to stop smoking with you so you can offer each other support and encouragement.
  

• Many women try all sorts of ways to stop smoking gradually, such as: switching to an Ultra Lights brand, gradually reducing the number of cigarettes smoked each day, smoking only half of each cigarette, smoking only when the craving becomes desperate, or forcing oneself to go to inconvenient places to smoke. Others go cold turkey.

Research studies show that less than 5% percent of people successfully stop smoking without outside help, so be prepared to reach out and take advantage of programs and treatments that can help you. These include:

• Contact the American Lung Association and/or the American Cancer Society to see if smoking cessations are offered in your community
• Research studies show that prescription medicine coupled with a nicotine patch/gum and individualized counseling, has proven very successful in helping people stop smoking. Ask your doctor for advice.
• Ask your pharmacist to recommend filters, nicotine gum and patches, or other over-the-counter products to help stem your craving for nicotine.
  
• Hypnosis is often effective and available from hypnosis centers and individual therapists.
  
• Self-help methods include kits, books, videos, and online programs.

Take steps to keep yourself smoke-free forever, such as:

• Throw out all reminders of smoking: ashtrays, matches, lighters, and cigarette packs at home and work.
• Spend free time in smoke free environments, restaurants, and facilities. Drink lots of water and fruit juices.
• Avoid beverages that you associate with smoking, such as coffee, beer and wine.
• Keep you hands busy so you won't miss handling a cigarette.
• Keep oral substitutes handy, such as carrots, hard candies, chewing gum, or apples.
• Associate with nonsmokers whenever possible.
• Learn relaxation techniques and/or meditation. Practice deep breathing exercises.
• Take a 30-minute walk each day, or other forms of exercise, to avoid major weight gain.
• Eat healthy meals and get lots of rest.
• Congratulate yourself each day you remain smoke free. Quitting smoking is hard work. Be proud of and celebrate your accomplishments!!!