Are you ready to quit smoking? You can stop smoking instantly. By quitting you will increase your health, save money and stop putting others at risk for cancers from secondhand smoke. There's nothing to lose, and only good can come of quitting. Your breath, clothes and hair will no longer smell of smoke. You won't need to have a cigarette everywhere you go. Your fingernails and teeth will be whiter. Your lungs will eventually return to normal health. So what are you waiting for? Let's get started. Get rid of everything that has to do with smoking. This includes cigarettes, lighters, matches, ashtrays, cigarette coupons and cigarette holders. Do not allow these things to be in your home, car or purse. Don't let anyone else smoke in your home or car. Get support to stop smoking instantly. Tell everyone that you quit smoking: your family, friends and colleagues. Join a stop-smoking group in your area and online. Nicotine Anonymous has support groups all over the world. Write down your reasons for quitting on an index card. This could be your kids, the cost of smoking, the smell or health. Be specific. For example, if you are quitting mainly because of the cost, write down how much you spend per pack, per week, per month and per year. Take this card out every time you are having difficulty with a craving. It's a great reminder to keep you on track. Get medication to help you through the nicotine withdrawal and cravings. Make an appointment to speak with your doctor about your options. Chantix is a prescription medication that does not contain nicotine but helps by making smoking unpleasant. You can also try nicotine gum, patches, lozenges, inhalers or nasal sprays. If something doesn't work, try another medication. Join a sport, gym class, martial arts class or exercise group. Make sure you can do it three times a week and is something you can do with other people. Simply joining a gym won't help the way an exercise group will. The other members will help support you and hold you responsible when you do not show up. Exercise can also show you how healthy you are becoming. Manage cravings. When you stop smoking instantly, the cravings can be difficult to manage. To stay nicotine-free you will need to deal with those cravings. Remember that cravings pass. They come, and they go. Deal with the withdrawal. Physical withdrawal includes dizziness, headaches, depression, irritability, anxiety, restlessness, trouble concentrating, sleepiness and an increased appetite. This lasts for about three days. Exercise, relaxation exercises and hobbies can help you through this time. Mental withdrawal comes with what you linked smoking to before.