Quitting smoking is hard, but it's not impossible. Each year more than 3 million Americans kick the smoking habit for good. If you're you one of the smokers who's finally decided to quit, the following advice can help.

Don't smoke any number or any kind of cigarettes

Smoking even a few cigarettes a day can hurt your health. If you try to smoke fewer cigarettes, but do not stop completely, you'll soon be smoking the same amount again.

Smoking "low-tar, low-nicotine" cigarettes usually does little good, either. Because nicotine is so addictive, if you switch to lower-nicotine brands you?ll likely just puff harder, longer, and more often on each cigarette. The only safe choice is to quit completely.

Write down why you want to quit

Do you want to feel in control of you life? Have better health? Set a good example for your children? Protect your family from breathing other people's smoke? Being as clear as possible about why you want to quit smoking is very important to how much success you will have in quitting. Smokers who live after a heart attack are the most likely to quit for good?they're very motivated. Find a reason for quitting before you have no choice.

Know that it will take effort to quit smoking

Nicotine is habit forming. Half of the battle in quitting is knowing you need to quit. This knowledge will help you be more able to deal with the symptoms of withdrawal that can occur, such as bad moods and really wanting to smoke.

There are many ways smokers quit, including using nicotine replacement products (gum and patches), but there is no easy way. Nearly all smokers have some feelings of nicotine withdrawal when they try to quit. Give yourself a month to get over these feelings. Take quitting one day at a time, even one minute at a time?whatever you need to succeed.

Remind yourself that you're in good company

Half of all adult smokers have quit, so you can too. That?s the good news. There are millions of people alive and thriving today who have learned to face life without a cigarette.

Get help

In addition to enlisting the support of friends and family, many ex-smokers have found that seeking professional help was what finally offered them their best chance for success. Initial questions to ask a therapist include: How can you help me be successful at quitting? What medication, if any, do you think would be best for me and how should I take it? What is smoking withdrawal like?

Working with a therapist can help you learn new skills and behaviors that replace the unhealthy habit of smoking--and a therapist can steadfastly support and reinforce your new efforts, as well as provide pivotal help when coping with any difficult situations or relapse.