Smoking is a hard habit to break.
Nicotine is an addictive substance and most people who try to quit find that will power alone is not enough.
The benefits, however, are worth the struggle in the short term.
According to some researchers, blood pressure will return to normal within twenty minutes of quitting.
Carbon Monoxide levels will return to normal within eight hours.
Circulation improves after two months and after one year, the chance of having a heart attack is reduced by half.
An ex-smoker who has been clean for ten years will be at the same risk level for suffering a heart attack and a stroke as a non-smoker.
So how does a person go about quitting, and making sure that this time, it really is for good? Start by making sure that you really do want to quit smoking cigarettes and understanding why you smoke.
Willpower is a key part of the quitting process and unless you have these points at the forefront of your mind, in all likelihood you will fail.
Next, set a date for quitting.
Try and choose a date that will be stress-free, but one where you will have plenty to do to keep yourself occupied.
Forewarn friends and relatives of what you intend to do, and enlist their help to keep you busy - whether it be a shopping trip, an outing or a planned project.
Ask your doctor or helpline for advice.
This is especially important if you have health problems or are concerned about other issues such as weight gain.
They can help to allay any fears you may have lurking in the back of your mind.
This will enable you to fully focus on the task in hand - beating that addiction.
Another thing to consider is finding yourself a 'buddy' - someone to quit alongside.
Relatives, work colleagues and friends are all good places to start.
Set a date to quit together and support each other through the process.
Use your buddy as a crutch to lean on through particularly tough times, but be prepared to be equally supportive in return.
Inform friends and family of your intentions.
Ask for their support before you quit and rely on those that have been most encouraging.
If any peers are being obstructive, distance yourself from them while you are going through the process, to make things easier, but be sure to explain to them why you are doing so.
Think about starting an exercise plan and sensible eating plan.
Exercise will give you more energy and act as a stress reliever.
It will also give you something to do to take your mind off the cigarette cravings.
You will also start to feel much better in your mind and body as an added bonus.
Know what triggers your desires for a cigarette and try to avoid these while trying to quit.
If that is not possible, decide how you will deal with these triggers.
Also, consider how you will deal with the cravings.
If you have tried to quit before and failed, you need to figure out why, and be prepared to overcome this block.
Be positive and have confidence that you can do it.
If you give careful consideration to the above points, and are fully committed to quitting your nicotine addiction, there is every chance that you will succeed in your goal.