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​Step One

  • List your reasons to quit and read them several times a day.
  • Wrap your cigarette pack with paper and rubber bands. Each time you smoke, write down the time of day, how you feel, and how important that cigarette is to you
    on a scale of 1 to 5.
  • Rewrap the pack.

Step Two

  • Keep reading your list of reasons and add to it if you can.
  • Don't carry matches, and keep your cigarettes out of easy reach.
  • Each day, try to smoke fewer cigarettes, and try not to smoke the ones that aren't
    most important.

Step Three

  • Continue with Step Two. Set a target date to quit.
  • Don't buy a new pack until you finish the one you're smoking.
  • Try to stop for 48 hours at one time.

Step Four

  • Quit smoking completely. Throw out all cigarettes and matches. Hide lighters and ashtrays.
  • Stay busy! Go to the movies, exercise, take long walks, go bike riding.
  • Avoid situations and "triggers" you relate with smoking.
  • Find healthy substitutes for smoking.
  • Carry sugarless gum or artificially sweetened mints. Munch carrots or celery sticks. Try doing crafts or other things with your hands.
  • Do deep breathing exercises when you get the urge.

What happens after I quit smoking?

  • Your senses of smell and taste come back.
  • Your smoker's cough goes away.
  • Your digestive system returns to normal.
  • You feel alive and more energetic.
  • You breathe easier.
  • It's easier to climb stairs.
  • You're free from the mess, smell and burns in clothing.
  • You feel free of "needing" cigarettes.
  • You'll live longer and have less chance of heart disease​, stroke, lung disease and cancer.

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