Most people who smoke would like to quit. They know about the bad and harmful effects caused by tobacco products. They would rather not spend their money on cigarettes. But the nicotine in tobacco is addictive. Once addicted, it is very hard to quit. It usually takes several attempts before a person quits for good-although the process is different for each person. Some people can quit more easily than others, without any aids (cold turkey). Others need medications, nicotine substitution, or other aids. Withdrawal symptoms differ in intensity for each person. There is no single way to quit. Remember, your nicotine habit developed over a period of time. Getting rid of it will take time too.

If you have never tried to quit, you might want to reduce gradually the number of cigarettes you smoke and then just quit-cold turkey. Complete the Quit Commit plan-and follow through with it. The Quit Commit plan is a simple plan based on research about motivation, reinforcement, relapse prevention, and addiction. The bottom line is to make the commitment, prepare yourself, take action, and stick to the plan. If you want help, ask for it. If you are successful, reward yourself. If you are unsuccessful, or you have tried quitting cold turkey before and it didn't work, then try something new, such as the nicotine patch, gum, or inhaler-whatever you think would work best for you. If that doesn't work, consult a physician and request a prescription for Zyban. This has worked for many people who could not quit without medication. The point is to just keep trying until you find out what works for you. Eventually, you will succeed. Don't give up!

If you would like to get more information about the effects of tobacco on your health, about nicotine replacement, medication, or different strategies on quitting, there is a wealth of information on the Internet. I have provided links to some of the Websites I consider most helpful. They can also offer you tools such as calendars and diaries, and chatrooms to talk with other people trying to quit. The Quit Commit plan offers 10 simple steps for quitting. Complete your plan, and follow it. If you fail, adjust your plan and try it again. Don't get discouraged. If you are committed, you can do it.

If you register with the Quit Commit Website, we can keep a record of your Quit Commit plan to help you refer back to it. This will be kept confidential. You can even make up a name, but we need a valid email address if you want to receive follow up messages. If you register, I will send you a brief email message at the end of 1, 6, and 12 months to see how you are doing and encourage you to stick to your plan, or start over again if it didn't work out. You can register after you complete your plan-or not at all, if you choose. I am also interested in your feedback, questions, or stories - whether you succeed or fail. If you would like a response, just let me know. Good luck with your plan, and just keep trying-as many times as it takes.