The first step is to choose a stop date, said Thomas J. Glynn, director of cancer science and trends at the American Cancer Society. "Then work with your family, friends and co-workers to help stay stopped," he said.

Other tips include:

• Getting rid of smoking-related items such as ashtrays, lighters, matches, cigarettes and cigarette butts. This will help avoid temptation.
• Practicing the four "Ds" to reduce the urge to smoke: DEEP breaths. DO something to get your mind off the craving, like going for a walk or calling a friend. DRINK lots of water -- especially when you feel a craving. DELAY going for a cigarette -- the urge will pass.
• Changing routines associated with smoking.

Also remember that smoking urges are the worst during the first two weeks after quitting, so avoid situations in which you usually smoked. And use aids such as nicotine patches, gums, and lozenges or prescription medications. Hypnosis and acupuncture work for some people.

Finally, call help lines such as the American Cancer Society's Quitline (1-800-ACS-2345), or visit the society's Web site: www.cancer.org/greatamericans.