Research shows that people who participate in a smoking cessation program that provides support and guidance throughout the quitting process can double their chances of quitting. Of the smokers who try quitting on their own, 95 percent fail. Though official programs do help, even just quitting with a friend or spouse will increase your chances of success. The important thing is that somebody else goes through the experience with you. Here are some options to consider:

Individual counseling. A number of healthcare professionals are trained to provide counseling to help you quit. Check with your physician, nurse, psychologist, counselor, or social worker. One-on-one counseling can help you learn new ways to deal with stress, express your feelings about quitting, and develop a plan to lessen your chance of setbacks.

Telephone counseling. Some programs, available through your health plan, provide telephone calls on a regular basis. A healthcare professional will call you to talk about how you are doing with your efforts to quit smoking. Also, he or she will reinforce why you chose to quit and review your plan to keep you on track. Some programs offer a number for you to call and speak to a quit smoking specialist when you feel an urge to smoke. In every state, you can also now call the Quit Line, available at (800) 784-8669, to talk to a tobacco counselor about quitting.

Online support. There are numerous helpful cessation programs online. Many have interactive features that support you while quitting and help you remain smoke free. Also, the Web is full of chat rooms, blogs, and quit-smoking organizations that can help you quit. The Web can also be a great resource for finding support groups in your area.

Quit-smoking groups. Groups like Nicotine Anonymous provide periodic meetings and a community for people trying to quit. You can find one by contacting local hospitals, looking in the yellow pages, or searching online.

Also, be aware that socializing with smokers will make you more likely to relapse. At first, limit or phase out time spent with smokers. If your spouse smokes, encourage him/her to quit with you or at least to avoid smoking in the home and cars. Try to spend more time with people who don't smoke. Drinking alcohol lowers your chances of quitting successfully. At least during the first few weeks of quitting, avoid drinking alcohol. Later, as you are more comfortable with your smoke-free lifestyle, try to limit the amount you drink and the frequency.