Heart Disease

Make a positive decision to quit smoking. Try to avoid negative thoughts about how difficult it might be. Make a list of all of the reasons — health and otherwise — that you should quit.

Set a target date for quitting — perhaps a special day, like your birthday or New Year's Day — and commit yourself to that date. If you smoke heavily at work, you may want to quit during a vacation, so that you are already a committed nonsmoker when you return to your job.

Have realistic expectations — quitting is not easy, but it is not impossible, either. You can expect to have withdrawal symptoms, like irritability, dry mouth, and feeling hungry, as your body adjusts to the absence of the nicotine from cigarettes, but this is only temporary, usually lasting only one to two weeks. This will be the most difficult time for you, and you will need to use all of your personal resources — willpower, family and friends, and the tips in these pages — to get you through this critical time successfully.

Expect to encounter "trigger" situations during the first three months after quitting. For example, unexpected, particularly stressful events are the times when people automatically reach for a cigarette, because they associate smoking with relaxing. Although you may not be able to prepare yourself for such an event, it is important to realize that if this does happen, you may be tempted to light a cigarette. Remember that smoking is a habit — but it is a habit you can break.

Involve a friend or family member. Ask your friend or spouse to quit with you — this will give the both of you support. Tell your family and friends that you are quitting, and when. They can be an important source of support both before and after you quit.

Realize that most successful former smokers quit for good only after several attempts. You may be one of those who can quit on your first try. But if you are not,

Do not give up. Try again!