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•  It is not easy to stop smoking permanently.
•  However, doctors say you probably will live longer if you do stop smoking.
•  You will feel better and look better.
•  You also will protect the health of family members and others who breathe your smoke.
•  The American Cancer Society says the sooner smokers stop smoking, the more they can reduce their chances of cancer and other diseases.
•  It says blood pressure returns to normal twenty minutes after smoking the last cigarette.
•  Carbon monoxide gas levels in the blood return to normal after eight hours.
•  After one day, the chance of heart attack decreases.
•  After one year, the risk of heart disease for a non-smoker is half that of a smoker.
•  There are several products designed to help end a smoker's dependence on cigarettes.
•  There are several kinds of nicotine replacement products that provide small amounts of the substance.
•  These can help people stop smoking.
•  For example, smokers can place a small, specially treated piece of material, a patch, on their skin.
•  They can chew or swallow other products that contain nicotine.
•  Or they can breathe small amounts of nicotine through their nose or mouth.
•  The American Cancer Society says there is no one right way to stop smoking.
•  It says one method or a combination of methods may be successful.
•  The group says any way to stop smoking that is legal, moral and effective is worth trying.
•  To stop smoking, you should carefully plan your actions for at least one week.
•  Try to stay away from people and situations that might trouble you.
•  Do not go to public places where people smoke.
•  Being under the influence of alcohol can also make it harder to resist smoking.
•  So if you drink alcohol, you may need to stop temporarily.
•  Many experts say it is best to stop smoking completely.
•  Even one cigarette can make you a smoker again.
•  In the first week or two without cigarettes, you probably will feel terrible.
•  You may be angry all the time.
•  Or you may feel sad.
•  You may have a headache.
•  Or your stomach may feel sick.
•  Do not lose hope.
•  If you stay away from tobacco, those feelings will go away in a few weeks.
•  Tell yourself that you will be happier as a non-smoker.
•  Tell yourself that nicotine should not control your life.
•  Move around as much as possible.
•  Go on a fast walk or a run at least two times a day.
•  Walking or running will make you breathe deeply.
•  This will help clear the nicotine from your body.
•  Also, when you have the urge to smoke, you could chew gum or eat a piece of fruit or vegetable instead.
•  For a long time, you will continue to have periods when you really want a cigarette.
•  Yet these times will come less often.
•  One day, you will recognize that you have won the struggle against smoking.