Once you have made the decision to quit smoking, you should

choose a method to help you overcome the habit. Each method has

advantages and disadvantages, so it's a good idea to examine all

of them before deciding.

No matter which method you choose, it is important to have the

support and encouragement of family and friends. You can quit

smoking on your own but you are more likely to succeed if you

have moral support from the people around you.

For most people, the desire to smoke comes in waves. One way to

deal with those waves is to pick up the phone and talk to

someone who knows that you are trying to quit. This has the

dual benefit of offering some distraction as well as getting

encouragement in your battle against tobacco.

Ways to Quit

Cold Turkey - If you have a great deal of willpower and a

strong desire to quit smoking, you may be able to do it cold

turkey. Quitting cold turkey means that you simply stop -- no

intermediate steps, just going from your regular habit to no

smoking at all.

Certain individuals that metabolize nicotine relatively slowly

are more likely to succeed by quitting cold turkey. This is

because they are not as physically addicted to nicotine as

other smokers are. People with a higher dependence on nicotine

may find they need to use a nicotine substitute such as patches

or gum.

Slowly Cutting Down - Rather than quitting cold turkey, some

people prefer to gradually reduce the number of cigarettes they

smoke each day. In order for this to work you need to have a

plan to reduce your smoking by a certain amount each day and a

goal for the day when you want to be completely smoke-free.

There are many strategies you can use. You could smoke one less

cigarette each day; you could delay smoking the first cigarette

of the day by a greater amount each day; or you could limit

your smoking to a certain number of cigarettes within a three

hour period.

Nicotine Substitutes - Either of the above methods could be

supplemented with the use of a nicotine substitute like gum,

spray or patches. This helps reduce the craving for nicotine

which is behind the desire to smoke. The brain has become

accustomed to regular doses of nicotine so by supplying the

nicotine by other means quitting the habit becomes easier.

Before using a nicotine substitute consult with your doctor

concerning any health risks that may be associated with it.

Nicotine substitutes are available in the form of chewing gum,

nasal spray, lozenges, inhalators, or tablets that are kept

under the tongue. Patches can also be worn on the skin to

provide a constant supply of nicotine to the bloodstream

throughout the day.

Zyban - Zyban is an antidepressant drug that has been proven

effective reducing nicotine withdrawal symptoms. It is

available by doctor's prescription.

Hypnosis - Hypnosis has also been used to help overcome

nicotine cravings. It seems to be most effective in those who

have a strong desire to quit.

Acupuncture - As with hypnosis, acupuncture works best with

people who are committed to quitting smoking. Both acupuncture

and hypnosis may work by reinforcing the commitment to giving

up smoking. There is no evidence that they are any more

effective than other methods.