Steps to quit:

1. Pick a quit day. Choose a date to quit and give yourself time to plan how you will handle situations that may give you cravings.

2. Choose 1 or 2 proven quit methods to use. Combining methods will increase your chances for success.

3. Stick to your plan. Stick to your quit day and stay positive.

4. Celebrate! It is important to believe in yourself and celebrate your success. Remember quitting is a process and it will take time.

At $9.25 a pack-a-day smoker would have saved about $3,376 in one year!

Within 20 minutes after that last cigarette, your body begins a series of changes that continues for years. 20 minutes after quitting your heart rate drops. 12 hours after quitting the carbon monoxide level in your blood drops to normal. 2 weeks to 3 months after quitting your heart attack risk begins to drop and your lung function begins to improve. 1 to 9 months after quitting your coughing and shortness of breath decreases. 1 year after quitting your added risk of coronary disease is half that of a smoker's. Your stroke risk is reduced to that of a nonsmoker's 5-15 years after quitting. 10 years after quitting your lung cancer death rate is about half that of a smoker's and your risk of cancers of the mouth, throat, esophagus, bladder, kidney, and pancreas decreases. 15 years after quitting your risk of coronary heart disease is back to that of a nonsmoker's.

The following is a list of useful links for assistance and tips on quitting. Check them out and if there is any websites you feel would be useful let us know in our guestbook.