Quitting smoking can be one of the hardest things to do, but it's the best thing you can do for your health. Some women think that switching to low tar cigarettes is a good way to cut down on nicotine, however, studies have shown that there is no health benefit to smoking them. When a woman who is a heavy smoker switches to light or ultra light cigarettes, studies have shown that she will often inhale more deeply than normal to obtain more nicotine. Adeno-carcinomas of the lung have been linked to the smoking of light and ultra light cigarettes, and the deeper inhalation that allows more exposure to the gases and tars in cigarettes.

Whenever possible, the best way to quit seems to be to decide to stop completely, or to taper off your regular brand, while setting a final date to quit completely.

To help you reach this goal, here are some specific tips on how to quit smoking.

1. Set a target date. This means a specific date and time on a calendar that you share with others. This gives you accountability, meaning you will be less likely to back out if friends and family know the date you are quitting.
2. List the benefits of quitting to help you stay motivated. These include lowering the risk of premature death and better health. Within days of quitting, nicotine is cleared from your body. Your heart rate and blood pressure begin coming down to normal, and as your lungs clear they are able to extract more oxygen and transfer it to your blood cells at a greater rate. Your senses of smell and taste become sharper and food tastes better. Within two years of quitting, your risk of heart attack and cancer drop dramatically, and by ten years after quitting your risks of these diseases is almost the same as someone who has never smoked. These are just a few of the benefits that you will enjoy if you quit.
3. Prepare yourself physically with good nutrition, and adequate rest. This will give you the best chance to deal with the stress of withdrawal. Be sure to identify triggers for smoking, such as after a meal or certain social situations and come up with a plan to deal with them ahead of time.
4. Don’t make it easy to smoke. Get rid of all ashtrays and cigarettes by the target day. Ask that others not smoke around you while you are quitting
5. Try to decrease external stressors and practice relaxation techniques such as abdominal breathing when the urge to smoke hits strongly. Often the urge will pass within a few minutes if you can wait it out.
6. Get support from family and friends, especially someone who has successfully quit smoking. Tell people the date you are quitting, and ask for their help and understanding in your effort. You may want to consider joining a support group for information and support during those first months of being smoke free.
7. Keep your hands occupied. Try chewing gum and cinnamon sticks to chew on when the craving for a cigarette hits. Healthy snacks such as carrot sticks, celery sticks, raisins, and apple slices can also help.
8. Keep hydrated. Drink plenty of water to rid your body of the nicotine and to help reduce withdrawal symptoms.
9. Cut your caffeine consumption by at least half, since quitting makes the body more sensitive to caffeine, which can mimic the symptoms of withdrawal. Also a cup of coffee is a trigger for some people to smoke, and cutting it out will help.
10. Exercise can help. Try a “walking break” instead of a cigarette as a healthy way to reduce stress
11. Distract yourself. This means remaining active and occupied with a hobby you enjoy, such as gardening, watching a good TV program, or other activities to help during the first few smoke free days.
12. Reward yourself for staying smoke free. After one week, plan for a reward to celebrate such as taking a friend out to lunch, or renting a favorite movie to watch. After three weeks, plan for another, larger reward to keep motivation high.

Be aware that withdrawal symptoms may occur. They usually start within 24 hours of quitting smoking. Although the nicotine is excreted from the body within several days, withdrawal symptoms can last for weeks after quitting. Eventually they will lessen. Some symptoms include insomnia, fatigue, irritability, and nervousness.

Some people may need medication to help quit smoking. There are quitting aids available by prescription such as nicotine inhalers, nicotine nasal sprays, chewing gums and nicotine patches. A lighter version of the patch and nicotine gum are also available over-the-counter.

If you are considering the patch, it is best to discuss this with your doctor. The patch may be contraindicated in some cases, such as severe heart disease or pregnancy. A person who smokes ten or less cigarettes a day may not need the patch since withdrawal symptoms will be less intense. If you do use the patch you should not smoke. Doing so may result in niccotine poisoning. The patch will not take away all cravings for cigarettes, but it can help to blunt some of the most intense withdrawal symptoms that occur and can increase your chances of quitting successfully.

If a relapse occurs, it helps to have a plan in place to deal with this situation. Try to identify what caused the relapse and how it can be prevented. Some triggers, such as being around others who are smoking, or drinking alcohol, may need to be watched for. Often, the first week is hardest, when the withdrawal symptoms are most intense and finding ways to cope with them can help.

Don’t give up if a relapse occurs. They usually occur within the first three months of trying to quit smoking, and it is not unusual for a person to quit several times before finally being successful. Instead, go through your stop smoking plan and start again. For extra support, there are "stop smoking" classes and support groups offered in most communities.

By using these tips, and by making the decision to stop today, you will have a much better chance of becoming smoke-free and healthier.

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