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Smokers who plan before they quit are more successful than those who don't, and planning can be done quickly. There are four stages of getting ready:

• Understand your nicotine addiction
• Know why you smoke
• Plan ways to deal with quitting
• Set a date to quit

1. Understand your nicotine addiction

Nicotine is a drug that produces many different effects on the body at the same time'. It stimulates your system, even though it makes you feel relaxed.6 Nicotine affects the chemicals in your brain 6 and, after a puff, you usually feel good for a moment or two.

New smokers often feel dizzy and sick from tobacco smoke, but they get used to its effects.' As they continue to smoke, smokers' bodies learn to depend on nicotine and they can smoke more and more.

When smokers stop, most get cravings, they can feel anxious, hungry and irritable, and they find it hard to focus on what they are doing.' Even after giving up smoking for long periods of time, most smokers who try to just have an occasional cigarette quickly return to regular smoking.

Surprising as it sounds, research shows that for many smokers their addiction to nicotine is similar to addiction to heroin or cocaine.' For example, research shows that some smokers cannot bring themselves to quit even though they think smoking is harmful they don't believe that they will be affected .21

2. Know why you smoke

All smokers have their own smoking habit, and these habits are often tied to certain moods, events or places.
Some of the most common reasons why people smoke are:

• emotions: feeling stressed, upset, angry or frustrated
• pleasure: to enjoy something even more or to reward yourself
• social pressure: feeling part of the crowd
• habit: feeling used to doing things while smoking
• addiction: to satisfy the craving for nicotine

3. Plan ways to deal with quitting

Telephone the Quit office: 131 848 (Melbourne, Australia)

You can get some help in planning how to quit.

Visit your doctor

If you have asthma, are overweight or have other health problems or would like more advice, visit your doctor and talk about your plan to quit smoking. Your doctor might recommend using nicotine gum or patches or want to see you tor regular checks.

Example of Smoking Record. >>

Nicotine gum and patches

If you are a heavy smoker, using nicotine gum or patches in the first few weeks or months of quitting may improve your chance of success. However, most people who succeed go cold turkey. Your doctor or pharmacist can explain to you how to use gum or patches safely.

Plan for your most risky times

After you've done the Smoking Record exercise, you'll know when you are most likely to light up. Work out how you will deal with these situations (see Step Three: Quitting and Step Four: Staying a Non-Smoker for ideas).

Find a quitting partner

Set a quit date with a friend or workmate and plan to quit together. Consider doing a Quit course.

Get help from friends and family

Tell your family and friends you plan to quit, and explain how they can help and encourage you. Look at your Smoking Record and check whether any of your family and friends actually make you want to smoke. It may be best to simply avoid the subject with them.

TRY THIS

Clean up the day before your Quit Day. Check your house, car, workplace (and anywhere else that has anything to do with smoking) and throw out cigarettes, lighters and ashtrays.

4. Set a date to quit

Unless there is a very good reason, make the date within two or three weeks from now. Choose an easy date to stop, one when you will not be under much pressure, but will have plenty to occupy yourself.

Some words about weight gain

When you quit smoking, you may gain weight, although not all ex-smokers do. Of those people who do gain weight, half put on less than two kilos.'

Many smokers are underweight because smoking suppresses the appetite and nicotine speeds up the body's processes."' When you stop smoking, your body needs less energy; however, you may feel hungrier.

For some smokers, worrying about putting on weight stops them from trying to quit. If you are one of those people, remember:

• Not everyone gains weight when they stop smoking.
• Be informed. Find out whether you will still be in the normal weight range for your height and age if you put on up to two kilos.
• Act on your concerns. Talk to a doctor or dietitian, and make a sensible eating plan.
• Exercise. It's the best way to keep your weight down, and it keeps you fit.
• Eat healthy snacks. But be realistic, allow yourself some treats.

Deciding to quit checklist

• I'll reduce my risk of heart attack.
• I'll reduce my risk of getting cancer.
• I'll feet fitter and my skin will look younger.
• Within two hours, my body will be free of nicotine.
• I'll set a great example for the children around me.
• My lungs will start to repair themselves, getting rid of the build-up of tar.
• I'll have more money to spend any way I choose.
• My teeth will be whiter.
• I'll give myself a confidence boost by quitting cigarettes.