By Barbara A. Brehm, Ed.D.

Quitting smoking is not easy, but the health benefits are well worth the effort. If you have found kicking the habit difficult in the past, try taking a more comprehensive approach this time. Develop healthful habits that support your new smoke-free lifestyle and that can help you manage the stress of quitting. Some suggestions follow.

Exercise regularly

Studies show that would-be quitters who exercise are twice as likely to succeed as those who do not. Regular physical activity reduces your risk of gaining weight by burning calories and revving up your metabolism. Exercise also provides temporary relief from cigarette cravings. And a good workout improves your mood, which helps to combat the irritability and depression that can occur during the withdrawal period.

Many people who exercise their way through nicotine withdrawal say that exercise helped keep them on track with their resolutions to quit. Making the time to exercise means making your health a priority. When your lifelong health is a priority, a smoke-free lifestyle is more likely to become habit

Get support from family and friends

Spend as much time as you can with people who support your intentions to quit smoking. Have one or two close friends agree to be there for you during the first few weeks when you need a diversion from cigarette cravings. Get a friend to take walks or play sports with you

Eat right and get enough sleep

Relapse is most likely when you are feeling tired and stressed. Fight fatigue by eating well and getting enough sleep, and avoid snacking unless you are truly hungry. Beware of the tendency that some ex-smokers develop to replace cigarettes with chewing. If chewing helps, try crunchy vegetables or sugarless gum. Drink at least four glasses of water a day to prevent fatigue from dehydration.

If you experience difficulty sleeping, follow guidelines typically recommended for insomnia: Exercise regularly, eliminate caffeine from your diet, manage stress and develop a pleasant bedtime routine.

Join a smoking-cessation program

Call your local chapter of the American Lung Association or your healthcare provider to find programs in your area. These programs offer helpful guidelines, encouragement and social support.

Identify smoking triggers

Smoking-cessation programs can help you identify your personal smoking triggers so you can prevent relapse. You can also do this on your own. Make a list of times when you smoke (or feel like smoking) throughout the day. Is it during your morning cup of coffee? During breaks at work? When you're stressed? Come up with non-smoking alternatives for these times.

If you have quit smoking before, what made you begin again? Learn from your past experiences. Anticipate situations and feelings that might lead to a relapse, and think of ways to get through these times without resuming a life-threatening habit.

Talk to your doctor

If quitting has been difficult for you in the past, your healthcare provider may recommend medication, such as a nicotine patch or antidepressants, to help you quit smoking.

Stay busy

When cigarette cravings strike, find a diversion. Go out with non-smoking friends. Take yourself to a smoke-free environment like the fitness center or movie theater. If you must stay home, do chores or develop new hobbies that keep your hands busy.

Reward yourself

Take the money you have saved from not buying cigarettes and treat yourself to something you enjoy. Get a massage, sign up for an exercise class or hire a personal trainer to help you improve your exercise program.