The following steps will help you quit. The best way to stop is to stop suddenly and not smoke again. If you find this difficult then here are some tips to help you quit.

Method of Quitting

Set a quit date stick to it.

Choose an easy day to stop, one when you will not be

under so much pressure. Get rid of all ashtrays and cigarettes in your home, car, office or workplace. The best way to quit is stop suddenly and not smoke again. If you find this difficult then you can choose different ways to quit. 

Quit by cutting down five cigarettes  a day if you smoke more than 20  cigarettes a day, you can cut down by five cigarettes a day.

Day 1   20 cigarettes

Day 2   15 cigarettes

Day 3   10 cigarettes

Day 4    5 cigarettes

     Day 5    Give up altogether

Quit by decreasing the amount of cigarettes you smoke for the day by the half.

Repeat this everyday until you have come to two cigarettes.

Give up totally the next day.

Day 1   20 cigarettes

Day 2   10 cigarettes

Day 3    5 cigarettes

Day 4    2 cigarettes

Day 5    Give up smoking.

Tell your family, friends and co-workers that you are quitting

Ask friends who smoke not to smoke around you or offer you a cigarette.

Talk to your doctor, nurse or other heath care workers

When you first try to quit, change your routine.

Reduce stress.

Distract your urges to smoke: listen to music, talk to a friend or go for a

walk.

Plan to do something enjoyable everyday

Remember the four D’s.

_        Delay

_        Deep breathing

_        Drink water

_        Do something else

Avoid difficult situations

Avoid alcohol and yaqona (kava)

Be careful around other smokers

Eat healthy food

Exercise regularly

Reward yourself often