In order to stop smoking, you must understand why it is you smoke. Studies have shown that most people smoke for one or more of the following reasons.

You feel that smoking helps you wake up, get moving or keep going when you are tired.

Tips to help you quit

• Get more sleep so you aren't tired. 
• Eat healthy foods and drink a lot of cold water. 
• Exercise more. 
•  Take a walk when you crave a cigarette.

You may use cigarettes to help you through a bad time. A cigarette helps you relax.

Tips to help you quit:

• Use relaxation exercises to calm down.
• Take time each day to relax.
• Avoid stressful things.
• Do something restful like taking a long bath.

You like to hold a cigarette and enjoy the "ritual" of smoking.

Tips to help you quit:

• Pick up a pencil or pen and doodle.
• Try a hobby that keeps your hands busy.
• Put a straw in your hand or mouth.
• Eat meals on time so you aren't hungry.

Many smokers say they just plain enjoy smoking. When you feel like this, having a good time can make you want to smoke.

Tips to help you quit:

• Think about how good it feels to be a non-smoker.
• Spend the money you save on cigarettes on something fun like shopping or a nice dinner.

You may smoke without even being aware of it. Sometimes you light a new cigarette when you already have one in the ashtray.

Tips to help you quit:

• Change your smoking routine.
• Don't do anything else when you smoke.
• Cut back slowly: smoke less each day.
• Wait one minute each time you want to smoke.

Many smokers are addicted to nicotine. You crave a cigarette if you haven't smoked for a while.

Tips to help you quit:

• Avoid secondhand smoke.
• Tell your family and friends that you have quit.
• Ask your doctor about treatments that may help you quit.

To help me get ready for my quit date, I will:

• Make a list of the reasons why I smoke.
• I will work my doctor and support person to learn ways to cope. 
• Tell my family, mends and coworkers that I am stopping smoking.
• Ask my partner or roommate to stop smoking if he or she smokes.
• Avoid smoking in places where I spend a lot home, car. out with friends).
• Think about other times I tried to quit.
• Ask myself why I started to smoke again.

To help me stop smoking, I will:

• Use my gum, patch or other medicine (if any).
• Make a list of all the reasons why I stopped smoking. Put it where I can see it every day.
• Call my doctor or support person when I have a hard day or think I may smoke.
• Call my doctor or support person for each milestone -like when I have stopped for one week, one month, three months, six months, one year.
• Remind myself each day how far I have come.
• Think about how hard I worked to get this far.