Agree on some rules for where it's O.K. to smoke. It's best if no one smokes in the house or in a car. With rules limiting where smoking is permitted, smoking will take more effort, so the people who smoke in your life may decide to quit.

Let your friends who smoke raise the topic of quitting. Try very hard not to jump right in with your opinion. Listen while they talk about quitting without judging what they say. Tell them you're there to help if they need you.

Allow for bad moods. Remind the person quitting that withdrawal is only temporary. Then change the subject: take them out to a movie, go window shopping, rent a video, watch a sunset, take care of the kids while they take a hot bath or shower to relax.

Help them change their routine. Maybe you could take a morning or evening walk together?

Avoid nagging at all costs. Has nagging ever made you want to do anything? It won't help them either. Ask how you can show your support.

Try to stay positive-even if they slip up and smoke. Remind yourself that this is a very difficult habit to break. Offer support: "You've been smoking for __ years; most people have to try a few times before they succeed. You'll do it."

Celebrate success. When the person quitting has been off cigarettes for one week, two weeks, one month, etc., plan something special. Perhaps a favorite restaurant, or a day of fun.

Relapse is common. For most people, it takes more than one try. The first two weeks are usually the hardest. Strong negative emotions, being around others who smoke, and drinking alcohol are the three most common reason that people go back to smoking. Click here to download a fact sheet on How Can I Help My Friends and Family Quit Smoking .

Blood pressure decreases, and the pulse slows to its normal rate. Temperature in the hands and feet increases to normal.

Carbon monoxide level in the blood drops to normal, and oxygen level increases.

Breath, hair and body stop smelling like smoke. The chance of having a future heart attack starts decreasing.

Damaged nerve endings begin to recover. As a result, sense of taste and smell begin to improve.

The body is virtually free of nicotine. The bronchial tubes relax, making it easier to breathe.

The lungs can hold more air. Exercise becomes easier. Circulation improves.

Coughing, congestion, fatigue, and shortness of breath decrease. Cilia are better able to clean lungs and prevent infection. Overall energy increases.

The risk of coronary heart disease is cut in half.

The risk of having a stroke is reduced to that of a nonsmoker.

10 years: The risk of developing lung cancer is cut in half. The risk of other cancers decreases significantly.

15 years: The risk of coronary heart disease drops, usually to the level of a nonsmoker.

Developed by the California Smokers' Helpline.