Thank you so much for your question. It is very direct and one of the most frequently asked questions by those who smoke and have a desire or interest in becoming tobacco-free.

I would recommend keeping in mind what I call the four P's of becoming tobacco free. First, develop your plan – in detail – when will you quit, how will you quit, etc. Second, prepare for the quit. The more prepared you are, the better you will be able to successfully meet the challenges and obstacles that you may encounter. Third, make becoming tobacco-free a priority – it helps if this goal zooms right to the top of your list – helps with attitude, and with dealing with the physical, mental, emotional, social and spiritual challenges of quitting and the physical, mental, emotional, social and spiritual rewards of being tobacco-free. Fourth, relapse prevention is vital. What will you do if you pick up a cigarette? How will you get back on track? Who can you call? What other tools can you use? What clues will signal you that you are straying off the recovery course and onto the relapse course?

I think it is important to keep in mind that there is no right or wrong way to become tobacco-free. People and clients frequently ask about the BEST way to quit smoking. I think the best way is the one that works for YOU! Everyone quits in his or her own way and in his or her own time. Your quitting process will be as unique as your fingerprint. Maybe you will use nicotine replacement or prescription medication. Maybe cut down and taper off. Maybe quit cold turkey. Whatever works!

Also, I encourage you to look at any past quit attempts for what you did right, what you did effectively – remember that success leaves clues! Part of that process may also involve looking at other behavior change that you successfully achieved – or other important goals that you achieved in any area. What did you do? How did you stay on track? What worked for you? What tools or support people were helpful?

Wrapping up -- I encourage the use of printed materials (books, pamphlets, etc.) on tobacco dependence and recovery. Printed materials are great because they are portable – fit right in your briefcase or tote so that they are always with you – and can be accessed immediately when needed. And finally, I encourage you to consider working with a trained professional – a counselor with knowledge and experience in addictions and specifically tobacco dependence. Friends and family offer a type of support that absolutely cannot be duplicated by a professional. There just is no substitute for family and friends. However, a professional can be objective and give us a different type of support and there is no substitute for that either.

Good luck on your journey to becoming tobacco-free. Keep at it. You are worth it!