To get ready to quit smoking, ask yourself these 3 questions:

1. Why do I want to quit smoking?

2. What method will I use to quit smoking?

3. How did I stay smoke-free?

If You Can Quit For One Day. . .

1996 marks the 20th year that the American Cancer Society has sponsored the Great American Smokeout was held in 1977 when smokers tried to quit for the day to prove to themselves that they could do it. Last year, 10 million people participated in the event. In fact, each year, more Americans try to quit smoking on the date of the Great American Smokeout than on any other day of the year -- including New Year's Day.

The Great American Smokeout is November 21 this year. There's strength in numbers, so join the millions of Americans who will stub out their cigarettes on that day to begin their quit attempts. And on that day, remember to challenge yourself to not stop there, but to try to stay quit past that day for life!

For more information about community-based activities planned or the Great American Smokeout, contact the American Cancer Society at 1-800-ACS-2345, or on the internet at http://www.cancer.org .

Nicotine in cigarette can be very addictive. Each puff of a cigarette delivers a concentrated dose of nicotine straight to the brain -- and reinforces the need for the nest puff. Even after you've given up nicotine, you may still have the urge to smoke. To maximize your chances of staying smoke- free for good, you need a Commit To Quit plan.

Your Commit To Quit plan has 3 phases:

1. Deciding to quit.
2. Preparing to quit.
3. Following through.

To move from one step to the next requires careful thought and preparation.

1. Deciding To Quit

Why should you quit? Each smoker has his or her own reasons; here are three good ones:

Your Family. Your family needs your financial and emotional support. If you die prematurely from smoking-related illness, who will do all the things you do for your family?

Your Kids. Kids exposed to the second-hand smoke at home are more prone to colds, ear infections, and allergies than children of nonsmoking parents. By age 7, they may be shorter than their friends, lag behind in reading ability and have behavior problems. Worse still, they will likely become smokers themselves.

Yourself. It's never too late to quit smoking. Right away, you'll look (no more yellow teeth and fingers), feel better (good-bye hacking cough, hello vitality), and enjoy life better (flowers smell sweeter, food tastes better). The physical improvements of quitting smoking are listed on the back cover.

You know why you want to quit. Now choose a date-the Great American Smokeout, for instance. Put a big red circle on the calendar and commit to quit on November 21, 1996. Every night before going to bed, state your reasons for quitting out loud 10 times.

2. Preparing To Quit

Now you're ready to look into smoking cessation options. You may want to discuss this with your pharmacist or other health care professional. In choosing the method that's appropriate, consider these factors:

• How long you've been smoking.
• How many cigarettes you smoke a day.
• What triggers your urge to smoke.
• Whether you smoke on a regular schedule or randomly.
• Whether you experience intense morning cravings.
• Whether you've tried to quit in the past.
• Why you had problems quitting or staying off cigarettes.

You will also need a support program to help you overcome the psychological and behavioral aspects of smoking as you reduce your nicotine intake.

The most common smoking cessation methods are:

Cold Turkey- If you're a pack-a-day smoker, this means going from 20 to 0 cigarettes in one fell swoop. With this method, you completely stop your smoking all at one time, relying on your willpower to fight your nicotine addiction.

Gradual- decreasing the number of cigarettes you smoke over time. Methods include smoking only half the cigarette, waiting an hour longer each hour each day before lighting up your first cigarettes, or smoking only during odd or even hours. Although you are weaning yourself from addiction, you are still prolonging your exposure to cancer-causing chemicals in tobacco.

Nicotine Replacement Therapy- helps reduce nicotine cravings and eases symptoms of withdrawal without exposing you to tar, carbon monoxide, and other harmful components of cigarette smoke. Recent federal guidelines for health professionals, which were based on prescription nicotine replacement therapy products, suggest using a therapy that gradually reduces the amount of nicotine over the course of treatment. The gun is easy to carry around, allows you to control your dosage, and delivers nicotine faster than any other product. The patch provides a steady, continuous dose of nicotine over a period of either 24 hours or 16 hours, depending on the brand. Nicotine replacement therapy is now available without a prescription; your pharmacist can help your select which product would be right for you.

Gum or patch -- which is right for you? To find out, check which statements apply to you:

• Smoke at irregular intervals (such as more in the evening)
• Want to relieve cravings as they occur throughout the day
• Want something to chew or occupy your hands

If you have checked 2-3 of the boxes above, then the nicotine gum may be your best choice. Nicotine gum provides oral gratification and allows you to control your dosage schedule to help keep periodic cravings at bay.

• Smoke at regular intervals (such as once every 1/2 hour)
• Want once-a-day convenience
• Prefer not to chew gum

If you have checked 2-3 of the boxes above, then nicotine patch may be your best choice, Nicotine patches provide once-a-day convenience to help prevent cravings throughout the day.

Next Steps

To make your intentions to quit more concrete, sign a co6ntract and hang it up in a conspicuous place.

Don't keep your intention to quit a secret. Tell your friends and family that you are trying to quit smoking and let them know what they can do to support you --and invite other smokers you know to join you so that you can reinforce each other's efforts.

Keep smoking "out of sight and out of mind" by getting rid of cigarettes, lighters, matches, and ashtrays from your home, office, and car; asking friends and family members not to smoke around you; and vacuuming your home and car to remove the smell of cigarettes (don't forget to send your clothes to the dry cleaner for freshening).

Avoid bars and other spot where other smokers gather; calm the jitters with long strolls and deep breaths of fresh air; go to the movies, museum or other places where smoking is not allowed; keep your hands busy (try a crossword puzzle or building a model ship).

Strengthen your resolve by making a friendly wager with co-worker or a family member that you can stay smoke-free all day on November 21, and then the day after, for a whole week, until New Year's Day... and so on.

3. Following Through

Now that youy've chosen your smoking cessation method, make sure you include a support program to change your smoking behavior.

The American Cancer Society offers programs to help you through your quit attempt. Call 1-800-ACS-2345 for more information.

If you have chosen a nicotine replacement therapy, there are now cessation support programs available with the over-the-counter therapies.

To cope with carvings, practice the 4Ds:

Deep breaths. Slowly inhale and exhale.

Drink lots of water throughout the day (especially during a craving).

Do something else to get your mind off the craving. Call a friend, go for a walk, chew on a carrot stick.

Delay reaching for a cigarette. The urge will pass.

Go through the following steps below, checking each one off as you go, to complete your Commit To Quit plan, and begin your way to a smoke-free life.

1. Deciding To Quit:

• Decide what your reasons are you quitting.
• Choose the date. Join the millions of Americans who will quit cigarettes on November 21.
• Say it like you mean it. Repeat your reasons for quitting 10 times each night before going to bed.

2. Preparing To Quit:

• Choose a smoking cessation method. Discuss your options with your pharmacist or doctor.
• Sign on the dotted line. Put your intention to quit in writing -- and sign it.
• Don't go it alone. Reach out to family members and try to recruit other smokers you know to join you in quitting.
• Remove triggers. Get rid of cigarettes, smoking paraphernalia and that stale, smoky smell from your home, car, office, and clothes.
• Plan alternative activities. Avoid places where smokers congregate in favor of places where smoking isn't allowed. Find a hobby that keeps your mind occupied and your hands busy.

3. Following Through:

• Enroll in counseling support program either from a smoking cessation organization or as a part of an over-the-counter nicotine replacement therapy.
• Fight cravings by practicing the 4Ds.
• Reward yourself for not smoking.
• Remind yourself why you quit by cutting out and carrying the wallet-size card below.

So put your Commit To Quit plan into action. You'll feel better before you know it:

20 Minutes After Quitting:

• Your blood pressure and pulse rate drops to normal.
• The temperature of your hands and feet increases to normal.

8 Hours After Quitting:

• Carbon monoxide level in your blood drops to normal.
• Oxygen level in your blood increases to normal.

24 Hours After Quitting:

• Your chance of heart attack decreases.

48 Hours After Quitting:

• Your ability to taste and smell is enhanced.

2 Weeks - 3 Months After Quitting:

• Your circulation improves.
• Walking become easier.
• Your lung function increases as much as 30 percent.

1 - 9 Months After Quitting:

• Coughing, sinus congestion, fatigue, and shortness of breath decrease.
• Your lungs are cleaner and more resistant to inflection.

1 Year After Quitting:

• Excess risk of coronary heart disease is 50 percent that of a smoker's.

The American Pharmaceutical Association, the national professional society of pharmacists, has set up a hotline so that you can speak to a pharmacist about quitting smoking. On October 24 and 31 and November 7, 14, and 21, call 1-800-610-APhA between the hours of 9:00a.m. and 6:00p.m.ET to speak to a pharmacist. You can also contact your local American Cancer Society office or your local pharmacist with any questions you may have about quitting smoking.

This Commit To Quit plan is brought to you by:

America Pharmaceutical Association