10. Make a list of helpful sayings like: Hang tuff, I choose not to smoke today, Smoking is not an option. Put the sayings on cards and carry them with you for inspiration when things seem hard. Or place them around the house or office so that you see them frequently and are reminded of the "New" you.

11. Remember, smoking a cigarette will not make stress disappear, will not mend a broken heart, will not make you calmer if agitated.. in fact, in this case, it'll make things worse, cause minutes after finishing that smoke, you will be fighting the urge for another? and there goes the "only one to calm me down" theory. Simply, SMOKING SOLVES NOTHING, ONLY MAKES WHAT YOU ARE GOING THRU WORSE! Who needs guilt and shame on top of other problems?? If you are feeling desperate, sad, mad.... come here, and post- you will get help. Count to ten slowly... drink ice cold water... walk it off, have a good ole fashioned temper tantrum...or keep a journal, and write down when the crave occurs, and what triggered it? it helps to go back to that in the future. Just do not smoke for any reason, ok?

12. My most important bit of advice is that from the moment you quit, do not give in to the urge for one puff or one smoke. In the beginning, each time you give in to that urge, it prolongs the pain of quitting. It keeps the urges coming more frequently and much more strongly. Remember that the urge will go away, but if you take even one puff, you will want and need another.

Once you get past the early days and weeks, the urges will not be frequent, and they will be easy to turn away, but still, they will come. Don't fool yourself into thinking you can manage "just one." You can't. The minute you give in, that is the beginning of the end of your quit.

And most of all, remember "Smoking NEVER Made Anything Better."

Love to all of you new folks. You can do it. And you will have nothing but joy and pride when you do.

Some of the things I found helpful especially in the early days, weeks, and months of the quit are as follows:

1. I kept a journal and whenever my resolve would weaken I would go back to that journal and read over the many struggles I had come through...It always made me feel stronger and by the time I had read through it...the craving would be over.

2. Be willing to do whatever it takes to keep your quit. It is one of your most precious commodities. Be direct with people...even those close to you. Tell them what you need to get through. Don't expect people, even those very close to you, to automatically know what you need during this time of healing.

3. Own you quit. Your quit is yours alone. Guard it, cherish it and work it. To work your quit...post at the Q, read at the Q...lend a helping hand....I found that when I reached out to another quitster I strengthened my own quit. By giving....you receive. Celebrate every victory...some days there will be victory in living through one smoke free minute at a time. Your quit takes what it takes.

4. Give yourself unconditional positive regard. Don't beat yourself up...pat yourself on the back for each and every victory...no matter how small. Be kind to yourself...you may need more sleep etc. ...especially in the early detoxing period of your quit. Turn the negatives into positive....For example, I am so tired all the time since quitting really means...My body is healing and requires more rest to heal.

5. There are many road to Rome. The best quit plan is the one that works for you.

My keys to a successful quit, in my humble opinion are: MOTIVATION!!! MOTIVATION!! MOTIVATION!!! I can't emphasize that enough. You've got to keep yourself motivated and remember why you quit. Secondly, develop an ATTITUDE OF GRATITUDE!! Be thankful for every smoke?free breathe you take.

My advice would be to treat your quit as what it is, You are saving your life!! If someone was trying to kill you slowly and quietly, once you realized what was happening you would fight like hell. Fight for this, it is the most important, most precious thing that you can do for yourself and your family.

Every time you feel the urge, think hard about why you are quitting, and what you will gain from this. I found that thinking of all the hard times when I was smoking, all the shame and guilt and all that other stuff smokers have was enough to stop me reaching for the packet. I looked at it that I could either submit and live the rest of my life a prisoner to cigs, or I could fight, for another few hours and be free.

Be really good to yourself. Some people advised me to act like I had the flu when I was on here crying and totally exhausted from fighting the nicodemon. They told me to take myself off, have a lovely warm bubble bath, and then tuck myself up in bed with a good book and rest, rest and rest some more, and then come back and post, and that's what I did. I appreciate that its not always practical, but whenever you can treat yourself.

Don't worry too much about the weight gain stuff. Yes you may gain some weight in the early days, but that will soon come off again in a few weeks or months when you feel stronger. I ate grapes, lots and lots of them and they really helped, and the water, that is a lifesaver!

Finally, be proud, be proud of what you've done and what you are doing. You are quitting a powerful drug and you should be so pleased with yourself. Tell people, blow your own trumpet, hell I still announce to my friends and family my stats at my monthly anniversaries. Tell us here too, let us know how you are feeling, and come here and cry when you're tired and feeling like giving in, and come here and shout from the roof tops when you're feeling good - we'll always listen.

COMMITMENT, COMMITMENT, COMMITMENT...

This is an every day event for all of us, and you need to treat it as such, ONE DAY AT A TIME.. if that is too much for you ONE MINUTE ONE SECOND.. WHATEVER IT TAKES !!!

Have a plan, make sure you have snacks, or toys or something to keep the mouth and fingers busy, they will need help in the next few days... sunflower seeds are good :) licorice, and lots of water to flush your system out....

If you are using over the counter helps use them wisely and use them well, it's not a sin to use them longer than prescribed if you can't help feeling you are going to lose your quit. Remember this is your quit, you are not trying out for hero status so take it slow and relax, quitting is hard stuff but not impossible as one has said, you all can do it, you have to WANT to be quit and that's all it takes :) I should know I have quit probably 20 times in the last 26 years, and this last time did it for me.. I have never been close to 2 1/2 year of quit ever and I'm so pleased.. and you will be too At one point someone out there in the world will invariably drive you insane and trigger your urge for a cigarette.

JUST HANG TUFF and remember no one except you is responsible for your quit. You have to be the strong one and look out for YOU! Don't use someone's agitating personality or trouble?starting ways as an excuse to blow your quit.

Walk away, count to ten, whatever it takes, just access the situation for what it is and don't take it personally and DON'T SMOKE NO MATTER WHAT. It's up to you and only YOU.