Some people can handle going "cold turkey" when it comes to quitting but for others smoking is tied to emotional and social aspects. These ties should be recognized and addressed in smoking cessation programs. There are support groups that meet online, in your local town and even over the phone. Of course, family members can be quite supportive as well as friends and acquaintances that are ex-smokers and have been where you are now. A number of support groups exist sponsored by national organizations like Nicotine Anonymous and the American Cancer Society in addition to local entities sponsored by hospitals, clinics and governmental health departments.

The physical part of smoking cessation programs deal with the nicotine withdrawal. There are a number of nicotine replacement therapies on the market today and you can choose your method of transmission – patch, gum, lozenge, spray and even inhalers. These products deliver the nicotine without the harmful cancer causing agents that tobacco has. Of course, you are still getting the nicotine, feeding your addiction but the point is that you now control how much you are getting. The goal is tapering off the amount you are receiving via your nicotine replacement therapy until you quit entirely.

Some smokers may need more of an extra boost than some smoking cessation programs can provide. Doctors may prescribe an anti-depressant or other drug which targets the part of the brain linked to nicotine cravings and reduces withdrawal symptoms. You may decide to try more natural forms of smoking cessation programs that utilize alternative means such as herbs, laser therapy, massage and acupuncture.

Before deciding on one of the many smoking cessation programs available, you should really examine your habits as well as your physical and emotional well-being. You have to know why you smoke and why quitting smoking is something you need to do now. Understanding your triggers and the "why’s" of smoking will help in your success.

1. Thinking about it stage: You know you need to quit but you may be using excuses such as fear of failure or even the possibility of gaining weight. You may even to decide to try and quit when it is a less stressful time in your life, but as you know, that is not likely going to happen! Some people, myself included, think about quitting for years before they get serious about it. Unfortunately, the delay may result in unnecessary damage to health and wellbeing.
2. Deliberation stage: Finally, you are ready to get serious about quitting. You are almost ready to make a commitment to create a game plan. During this time, you may look into different smoking cessation products, natural solutions and even talk to ex-smokers to see how they kicked the nicotine habit.
3. Laying the groundwork: Of all the quit smoking stages, this is one of the most critical as you are setting the stage to quit and even set a date to do so. It is helpful to create a contract with yourself. Scheduling a reward or treat for each day, week, or month you manage to remain smoke-free provides a much needed incentive to keep your resolve. Put the money you would ordinarily spend on cigarettes into a bank account to be used for a special reward at the end of a long period of living smoke-free.
4. Springing into action: This is the quit smoking stage that will truly test your willpower. It is the one where you banish every tobacco product and piece of paraphernalia related to smoking in your life and actually stop smoking. You try to avoid smoking areas of public places and divert your attention to other things when the craving for nicotine is strong. The first six months are usually the hardest to stay smoke free but the good news is that you will feel more energetic and healthier in just a few days.
5. Safeguarding your smoke-free life: Maintaining your smoke free life is the longest of all quit smoking stages as it could last for the rest of your life. It could take a few years before your body stops “hungering” for nicotine and all the entrapments it entails. Many ex-smokers say that on occasion, they crave a cigarette, even twenty years after quitting! It is all about recognizing the signs and taking steps to bypass those feelings.

Quitting smoking is a process. You may set a quit date and stop smoking on that day, but for many of us the effort to stay smoke-free is an ongoing one. You can’t succeed until you try, so move through the stages at your own pace, but keep moving.

Pick a date
The problem with up and quitting at some random point is that you may start to regret not having savored those last few cigarettes. Thoughts like that won’t help quell any cravings. The date you start your quit smoking plan could be anywhere from 24 hours from now because you’ve just found out you’re expecting or several weeks away because you need time to talk things over with your doctor.

Identify your obstacles
While the withdrawal symptoms and cravings are hard on just about everyone, there are a few more obstacles to stopping smoking than just those. Take a close look at the other reasons you might have a hard time quitting. Is smoking your main form of stress relief? Do most of your friends at work smoke and quitting would leave you feeling excluded? Have you relapsed before because you found yourself quickly packing on the pounds?

Define your coping techniques
Once you’ve pinpointed the things that are holding you back from quitting for good, you can look for specific ways to overcome those obstacles. When you’re struggling with a craving, you might call up a friend, go for a walk, or try out a new recipe. Keep an eye out for other craving cures, too. For instance, did you know a glass of juice can ease a craving by quickly increasing your blood sugar levels just as nicotine does? If weight gain has been a problem for you in the past, try some moderate exercise. Studies show adding an exercise routine to your quit smoking plan may double your chances of staying off cigarettes. ^[1]

Once you’ve thrown out that last pack of cigarettes, not lighting up again for the next few weeks is critical to long-term success. Having a well thought-out quit smoking plan in place before you start can greatly reduce your risk of slip ups and quickly get you back on track again if you do relapse.

^[1] Ussher MH, Taylor A, Faulkner G. Exercise interventions for smoking cessation. Cochrane Database of Systematic Reviews 2008, Issue 4. Art. No.: CD002295. DOI: 10.1002/14651858.CD002295.pub3.