Prepare to quit smoking during the Great American Smokeout on November 17.

If you're a smoker, quitting can be the single most important step you take to protect your health and the health of your loved ones. Smoking causes immediate damage to your body, and it threatens your future with increased risks for cancer, heart attack, lung disease, and early death. Many people have probably urged you to quit smoking already, but we all know that quitting can be hard. Just as every journey begins with a single step, so, too, does quitting.

That's where the American Cancer Society's Great American Smokeout can help. This event takes place on November 17 and encourages smokers to quit or to use the day to make a quit plan. Free help is available at 1-800-QUIT-NOW.  When you quit smoking during the Great American Smokeout, you have the support of many other people across the nation. And you're taking an important step towards a healthier life.

Five Ways to Get Ready to Quit Smoking

Quitting smoking can be hard, so a good plan can help you get past symptoms of withdrawal. Five steps can help.

1. Set a quit date. Choose the Great American Smokeout or another quit day within the next 2 weeks.
2. Tell your family and friends about your quit plan. Share your quit date with the important people in your life and ask for support. A daily phone call, e-mail, or text message can help you stay on course and provide moral support.
3. Be prepared for challenges. The urge to smoke is short—usually only 3 to 5 minutes. Surprised? Those moments can feel intense. Even one puff can feed a craving and make it stronger. Before your quit day, write down healthy ways to cope.
   • Drink water.
   • Take a walk or ride your bike.
   • Listen to a favorite song or play a game.
   • Call or text a friend.
4. Remove cigarettes and other tobacco from your home, car, and workplace. Throw away your cigarettes, matches, lighters, and ashtrays. Clean and freshen your car, home, and workplace. Old cigarette odors can cause cravings.
5. Talk to your pharmacist, doctor, or quitline coach about quit options. Nicotine patches, gum, or other approved quit medication can help with cravings.