The first day will be the hardest, but remember it is only 24 hours long. Because this day will be difficult, be good to yourself and ask for support from those around you. Read your list of reasons for quitting, start your nicotine replacement treatment(s) (if that is part of your plan), and think about your coping skills and your support group that will help you through today and in the future. And don't forget to reward yourself. Quit day is also a good time to review the benefits of not smoking. Doing so may help to keep you motivated. Keep these tips in mind on your quit day:

• Circle your quit date on your calendars.
• When you first try to quit, change your routine. Take a different way to work. Drink tea instead of coffee. Eat breakfast in a different place.
• Do something to reduce your stress. Take a hot bath, exercise, or read a book.
• Drink a lot of water and other fluids.
• Develop a healthier lifestyle--eat healthful foods, and remember to exercise at least three times a week.
• Brush your teeth frequently with a fresh-tasting toothpaste. (There is no rule that says you should brush your teeth only twice a day!)
• Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.
• Remember, as soon as you stop smoking, your body immediately begins to recover from the years of smoking abuse.
• Keep in mind that at first you will have times of stress, irritability, headaches, upset stomach, poor concentration, and anxiety (nerves). These are the expected symptoms of addiction withdrawal. This is what you developed your coping skills for--use them!