How can I quit smoking

First, congratulate yourself. Just reading this article is a great first step toward becoming tobacco free. Many people don't quit smoking because they think that it's too much trouble - or too difficult. They think they'll quit someday, and they keep on smoking.

Quitting isn't easy. After all, the nicotine in cigarettes is a powerfully addictive drug. But there are lots of good reasons to quit:

Why is it hard to quit? Quitting can be tough - at least for many people. Smokers may have started smoking because their friends did or because it seemed cool. But they keep on smoking because they're addicted to nicotine, one of the chemicals in cigarettes and smokeless tobacco. Nicotine is both a stimulant and a depressant. That means nicotine increases the heart rate at first and makes people feel more alert (like caffeine, another stimulant). Then it causes depression and fatigue. The depression and fatigue - and the drug withdrawal from nicotine - make people crave another cigarette to perk up again. According to many experts, the nicotine in tobacco is as addictive as cocaine or heroin . But don't be discouraged; about 44 million Americans have already quit smoking for good. These strategies can help you quit, too:

Get support. Teens whose friends and family help them quit are much more likely to succeed. If you don't want to tell your parents or family that you smoke, make sure your friends know, and consider confiding in a counselor or other adult you trust. And if you're having a hard time finding people to support you (if, say, all your friends smoke and none of them is interested in quitting), you might consider joining a support group, either in person or online.

Set a quit date. You should pick a day that you'll stop smoking. Tell your friends (and your family, if they know you smoke) that you're going to quit smoking on that day. Just think of that day as a dividing line between the smoking you and the new and improved nonsmoker you'll become. Mark it on your calendar. Throw away your cigarettes - all of your cigarettes. People can't stop smoking with cigarettes around to tempt them, so you should trash all your cigarettes - even that emergency pack you have stashed in the secret pocket of your backpack. Get rid of your ashtrays and lighters, too. This way, you'll make it a little bit harder to smoke.

Wash all your clothes. Get rid of the smell of cigarettes as much as you can by washing all your clothes and having your coats or sweaters dry-cleaned. If you smoked in your car, clean that out, too.

Think about your triggers. You've probably smoked a lot of cigarettes since you started smoking, and you're aware of the situations when you tend to smoke, such as after you eat meals, when you're at your best friend's house, while drinking coffee after the movies, or as you're driving. These situations are your triggers for smoking - it feels automatic to have a cigarette when you're in them. Once you've figured out your triggers, you can make sure they don't block you from quitting smoking. Try these tips:

Expect some physical symptoms. If you smoke regularly, you're probably physically addicted to nicotine and your body may experience some symptoms of withdrawal when you quit. These symptoms may include:

The good news is that these symptoms of nicotine withdrawal will pass - so be patient and don't give in and sneak a smoke, or you'll just have to deal with the symptoms longer.

Keep yourself busy. Many people find it's best to quit on a Monday, when they have school or work to keep them busy. The more distracted you are, the less likely you'll be to crave cigarettes. Staying active is also a good way to make sure you keep your weight down and your energy up, even as you're experiencing the symptoms of nicotine withdrawal.

Quit gradually. Some people find that switching to cigarettes that have a lower nicotine level and then gradually decreasing the number that they smoke each day is an effective way to quit. (This strategy doesn't work for everyone - you may find you have to quit cold turkey.)

Use a nicotine replacement if you need to. If you find that none of these strategies is working, you might talk to your doctor about treatments. Using a nicotine replacement, such as gum, patches, inhalers, or nasal sprays, can be very helpful. Sprays and inhalers are available by prescription only, and it's important to see your doctor before buying the patch and gum over the counter. That way, your doctor can help you find the solution that will work best for you. For example, the patch requires the least effort on your part, but it doesn't offer the almost instantaneous nicotine kick that gum does.

If you slip up, don't give up! Major changes sometimes have false starts. If you're like many people, you may quit successfully for weeks or even months and then suddenly have a craving that's so strong you feel like you have to give in. Or maybe you accidentally find yourself in one of your trigger situations and give in to temptation. If you slip up, it doesn't mean you've failed, it just means you're human. Here are some ways to get back on track:

Reward yourself. Hey, quitting smoking isn't easy. Give yourself a reward! Set aside the money you usually spend on cigarettes. When you've stayed tobacco free for a week, 2 weeks, or a month, buy yourself a treat, such as a new CD, book, or some clothes. And every smoke-free year, celebrate again. You deserve it.