Quitting smoking is not easy.  You will have the best chance of success if you follow the following recommendations from www.smokefree.gov:

• Get Prepared.  You are more likely to quit if you are prepared.  Think START…
  • S – Set a quit date about 2 weeks from today.  You may want to pick a special day, like New Years Day, a holiday or your birthday.
  • T – Tell family, friends and co-workers that you are going to quit.  You will need their help and encouragement. 
  • A – Anticipate and plan for challenges you expect.  It helps to know when you need cigarettes the most.  This may be when you are stressed or in certain surroundings (like a bar).  Try to plan for these changes to the best of your ability.  Avoid them if you can.  If you cannot avoid certain triggers, like stress, find other ways to release stress other than a cigarette (like taking a walk).
  • R – Remove tobacco from your home, car and work.  Clean all of these areas thoroughly to get rid of the cigarette smell.  Do not save “just in case” or “emergency” cigarettes.
  • T – Talk to your doctor about getting help to quit.  Over-the-counter (OTC) and prescription medications are available to help you quit.
• Get Help.  In addition to your friends and family, other avenues of help are available, some of which include the following:
  • Call the National Network of Tobacco Cessation Quitlines at 1-800-QUITNOW (1-800-784-8669).  You can get one-on-one help quitting, support and coping strategies and referrals to resources and local smoking cessation programs.
  • Visit the National Cancer Institute’s Web site at http://www.smokefree.gov or contact their Smoking Quitline at 1-877-44U-QUIT.
  • Many employers have programs to help you quit.  Ask your wellness coordinator or HR representative if your company offers such a service.
• Keep Busy.  Stay busy, especially during your first few weeks.  Engage in smoke-free activities like going to a movie, exercising or going to the mall.  If you miss the feeling of a cigarette in your hand, hold a pencil, pen, or other object.  If you miss something in your mouth, use a toothpick, sucker, candy, gum or carrot sticks.
• Avoid Smoking Triggers.  Most smokers have certain triggers that urge them to smoke.  This could be going to a bar, driving, watching television, or when in the company of other smokers.  Attempt to avoid these triggers if possible.  If it is something that cannot be avoided, find ways to take your mind off smoking.  For example, take a new route to work, listen to a new radio-talk show to stay engaged or ride with a co-worker who does not smoke.
• Manage Cravings.  Urges for cigarettes come and go.  Learn how to manage these urges.  Keep other things around instead of cigarettes (like sugarless hard candy or suckers to keep in your mouth and pens to keep in your hand).  Wash your dishes or take a shower if you want a cigarette.  If you are stressed, relax.  Take deep breaths.  Think about peaceful and soothing images.  Light incense or a scented candle to replace the smoke smell.  Go for a walk.  Try something to fight the urge. It will pass.