You’ve taken steps to get ready, and now it’s time to quit. Here’s what to do on your quit day:

Make sure you’re in a smoke-free zone
Throw out your cigarettes, ashtrays and lighters at home, at work and in your car. Try to clean up and even spray air freshener. The smell of smoke can be a smoking trigger.

Take advantage of professional support

• Be sure to follow your doctor’s treatment advice.
• Enroll in a program to help as you go about changing your smoking routine into a nonsmoking routine.

Quit, one trigger at a time
Afraid of that first cup of coffee? Don’t know what to do when you get into your car? When you’re in a situation where you usually smoke, don’t panic. Just focus on dealing with that one trigger.

You can beat your trigger

If you face a trigger, you may feel an urge to smoke. Luckily, you have some ways to help deal with cravings right at your fingertips.

• Take a deep breath
• Calm yourself down by inhaling and exhaling three times slowly. You can repeat this anytime and anywhere.
• Drink plenty of water
• Staying hydrated is healthy and gives your mouth something to do instead of smoking.
• Call a friend
• Instead of smoking, try talking to a friend. Probably by the time you finish chatting, your craving will be over.
• Set up a support network
• When your quit day arrives, tell your friends and family. They can help you manage your smoking triggers.
• Exercise
• Start a walking routine. Or join a class or a gym. Check with your doctor before starting a new activity.
• Have a healthy snack
• Carrots, popcorn, and even chewing gum can help you keep your mouth occupied while the craving passes.

Get the support you need
When you’re in the process of quitting, it’s not unusual to feel alone. But you’re not. In fact, there’s lots of help out there.

• Friends and family
  Many former smokers say that the support of family and friends helped them become and stay nonsmokers.
• Your doctor
  Your doctor may know how hard it is to overcome nicotine addiction from smoking. He or she can talk to you about available options to help you quit smoking.
• Professional counseling
  Counseling, one-on-one or as part of a group, can help you cope with the stress of giving up your cigarettes.