Like most people, you're probably waiting until Jan. 1 before you commit to your list of New Year's resolutions. But if quitting smoking is on that list, you shouldn't wait to start preparing for the big event. Developing a clear plan makes it easier to b

Start by setting a firm "quit date" far enough in the future to allow time to lay your groundwork. If Jan. 1 seems too soon, push your quit date back a week or two. Once you've set a date, stick to it. Prepare yourself physically. Purchase nicotine replacement therapy ahead of time and keep it on hand from the very first day. If you've been smoking more than a few cigarettes each day, you are probably addicted to nicotine and will develop troublesome withdrawal symptoms as soon as you stop smoking. In some individuals, the symptoms are mild and easily overcome. Others, however, have enormous difficulty because of the severe physical symptoms and psychological cravings they experience. Nicotine replacement helps control these symptoms and cravings by delivering small doses of nicotine to the body (much smaller than you get when you smoke a cigarette and without the associated cancer-causing compounds). Studies show that nicotine replacement therapy can double your chances of quitting successfully. It is available in several forms, including gum, patches, inhalers and nasal sprays. An alternative to nicotine replacement is the drug bupropion (brand name Zyban). This prescription drug, originally used as an antidepressant, has been found just as effective as nicotine replacement therapy in numerous studies. Medications alone, however, are not enough. Although they may help you manage the physical symptoms and cravings caused by nicotine withdrawal, many problems can arise because of the habitual patterns and psychological issues surrounding your smoking. Prepare yourself emotionally. Before you attempt to quit smoking, identify the reasons you want to stop. Are you doing it for your health? Do you want to set a nonsmoking example for your children? Are you spending too much money on cigarettes? Write your reasons for quitting on an index card or small piece of paper that you can carry with you and review them every time you get an urge to smoke. These constant reminders will help you stick to your commitment to quit.

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