Step 1: Decide, cold turkey or quitting aid? If you've quit before, you may already know about withdrawal symptoms. Withdrawal is the body's way of getting used to being a nonsmoker. Withdrawal symptoms are caused by the body adjusting to being nicotine-free, getting more oxygen, or cleansing itself of leftover toxins. These are signs that you're making progress. If you have symptoms beyond the ones listed below, talk to your doctor. The most common symptoms include: Cravings Irritability Anxiety Headache Fatigue Hunger Cough Dizziness Insomnia Depression Difficulty Concentrating Withdrawal symptoms can be uncomfortable, but they are not harmful. They may last for 2-4 weeks, but usually start getting easier after just a few days. Because the symptoms are temporary, many smokers choose to quit cold turkey. That means quitting without an aid. The advantage is that you can get through the quitting process quickly. But if you're concerned about withdrawal, you may want to consider using a quitting aid. The most common ones are nicotine patches, nicotine gum, and certain medications. They're all designed to reduce withdrawal symptoms. Click here to download fact sheets on the Patch and Gum

Step 2: Choose a Quit Day. Find a calendar and look ahead at the next couple of weeks. Choose a date so that your first week of quitting will be relatively stress-free. Be sure to allow enough time to prepare. Mark your calendar and commit to that day.

Step 3: Predict your trigger situations. Try to predict the trigger situations that will come up on the first day of quitting. Triggers are times when you'll have a strong urge to smoke. Write them down. Then look ahead to the whole first week of quitting. A good plan focuses on the first 7 days. If you can handle a week's worth of challenges, you'll be well on your way to quitting smoking for good. If there are any other triggers besides what you wrote for the first day, add them to your list. Weekday triggers and weekend triggers can be very different, so be sure to think of both.

Step 4: Plan strategies for your trigger situations. Now think about each trigger. What purpose does the cigarette serve in that situation? Does it fill time? Reduce stress? Help wake you up? Try to think of other things you can do that will serve the same purpose. For example, let's say the trigger is stress at work, and the cigarette helps calm you down. What could you do instead of smoking? You could take a time-out, get a drink of water, or do some deep breathing. For each trigger, write two or three strategies. Then commit to using them when the situations occur. Click here to Download a one-page "I Am Becoming a Nonsmoker" worksheet .

Step 5: Get support. Quitting can be easier and more rewarding when others in your life help you make it work. Some people like lots and lots of support, while others prefer just one or two others cheering them on. What kind of support do you want? Maybe someone to make sure there are no cigarettes lying around. Or to tell you they're proud of you. Maybe a nonsmoking friend to stick close to, especially when others are smoking. Now think of the people in your life. Who can provide the kind of support you want? Ask them if they'll help you out, and be specific about what you need. Having a good support network can make quitting a lot easier. But remember, you are your own best support. Encourage yourself with a little reward for every milestone you pass.

Ways of changing your routine or your environment

Rearrange the furniture.

Change your morning routine (for example, switch the order of your shower and breakfast).

Eat dinner in a different place.

Have something new for lunch.

Go to another room.

Watch TV in a different chair.

Watch a different TV show.

Read the paper in the living room instead of the kitchen.

Sleep in for 10 extra minutes.

Have lemonade instead of soda.

Drive home by a different route.

Go someplace where no one can smoke, like a theater or the store.

Go out of town.

Make a new (nonsmoking) friend.

Join a club or group.

Things to keep busy

Do needlepoint.

Work on a puzzle.

Play cards or a game.

Take a shower or bath.

Go for a walk or run.

Read the newspaper, a magazine, or a book.

Listen to music or sing.

Garden or cook.

Start a hobby. (Collect something, learn to play an instrument, take up bird watching, or assemble a model.)

Go to the mall, the park, the beach, the mountains...

Read to your kids.

Go camping or hiking.

Volunteer.

Wash the dishes.

Learn a sport or craft.

Shoot hoops.

Walk the dog.

Things for your hands and mouth to do

Chew gum.

Drink water.

Have a sucker or mint.

Fiddle with a paper clip or a rubber band.

Doodle, draw, or paint.

Chew on a toothpick or straw.

Brush your teeth.

Chew sunflower seeds.

Wash your hands.

Peel an orange.

Write a list of things to do or remember.

Write a letter or a poem.

Chop and eat carrots and celery.

Cook our favorite dish.

Play solitaire.

Ways of dealing with your thoughts and feelings

Talk to someone.

Think about the benefits of quitting, and stay positive.

Say, "I can do this," and believe it.

Spend time with your pet.

Think of yourself as a nonsmoker - smoking is not an option.

Be by yourself.

Listen to music or sing.

Tell yourself: "I haven't smoked for ___ days, I'm not gonna blow it now!"

Remember that this craving will pass.

Remind yourself why you quit.

Look through a photo album.

Take a mental "vacation": imagine being in your favorite place.

Picture your life in five years - as a nonsmoker.

Tell yourself, "I'm a nonsmoker."

Write in a journal or notebook.

Stock up on quit-smoking supplies: carrots, gum, mints, a water bottle, new hobby supplies, etc.

If you're using the nicotine patch, nicotine gum, or other medication to quit, arrange to have them before you quit (buy them over-the-counter, or talk to your doctor or insurance company).

Practice your coping strategies. Try them out to make sure they work. Come up with a backup plan in case one doesn't work.

Tell people you're quitting. Get support and have others agree not to smoke inside your house, or around you.

If you smoke 15 cigarettes or more per day, you may want to cut down before you quit.

Throw away your ashtrays, lighters, leftover cigarettes, etc.

Clean your car, house, room, etc, to get rid of any tobacco odors.

Review your plan the day before you quit.

Consider how and when you will reward yourself. Mark your calendar.

Remind yourself why you're doing this (your main reason to quit). Get excited!

Continue to Taking Control

Developed by the California Smokers' Helpline.