Then a smoker decides to give up smoking, he or she goes through a series of temporary attitude shifts regarding the habit. When first considering giving up the habit, the smoker focuses on possible negative effects on their health. They become a smoker at odds - in other words, they continue smoking but know that they shouldn't.

The second stage comes when the smoker knows that smoking is bad for you and gives it up. This stage is often repeated several times during dependency.

In the consolidation or maintenance stage we will find smokers who have abstained from smoking for more than six months, but who cannot be considered ex-smokers until twelve months have gone by.

And finally, we have the relapse stage. We will find this in a variable percentage of cases, and is often accompanied by a great loss in self-esteem.

HOW TO START
First and foremost, we must know why we want to stop smoking. These reasons may include: an overall improvement in health (like not getting sore throat, cough, fatigue when exercising, repeated infections and so on); to set a good example for our children and not put their health at risk; to no longer have bad breath, yellow teeth, wrinkles, etc. Finally, and most importantly, is the realization that smoking can lead to various cardiovascular diseases or worsen others such as obesity, as well as increase our risk of suffering various types of cancer.

We then must make an unequivocal decision: "I must give up smoking", and during the days following, reflect on this decision every time we feel the urge to smoke. Making this decision automatically generates a defense mechanism in our desire to smoke. It is important to set a date with which you will associate this change in your lifestyle. A "before and after", if you will.

The decision to give up smoking and actually doing it should be done quickly and in just a few days, not little by little over time. The worst part to get through are the first three days. After the fifth day the desire to smoke is less and it is easier to suppress. To successfully make it through this stage we should focus on our diet and keep in mind that whenever we feel the urge to smoke, we should breathe deeply, relax, drink water, chew gum and, if sleeplessness occurs, avoid drinking coffee and get plenty of exercise. If constipation occurs, eat food rich in fibre, such as grains and vegetables. It is relevant to point out that after a year of not smoking, the risk of suffering coronary-artery insufficiency is 50% less than it is for a smoker.

Diet is fundamental during this first stage. We should eat light and take in plenty of fruit and vegetables, which in addition to aiding in abstinence, give us vitamin C and B. Avoid fried or stewed meat and fish, and don't eat sweet desserts, as sugar prevents the absorption of certain vitamins which are fundamental in helping to strengthen nerve functions during these days. Avoid eating spicy condiments, mustard, pepper and chillies because they increase the desire to smoke.

During the following stage we should drink plenty of liquids, between five and six glasses of water, fruit juice or milk a day. This is important in order to eliminate the nicotine in our system and to avoid anxiety, as well as being essential to the health of our nervous system. We must stay completely away from coffee and tea, as these are stimulants and increase our urge to smoke. We should likewise avoid alcohol.

It is also good to take frequent showers or baths during the first week, as we excrete substances through the skin and by stimulating this organ with water, this function will help us to clean our system of nicotine and overcome the feeling of abstinence. We should also increase our oxygen intake by breathing deeply during moments of stress and in particular, after meals. We need to keep moving, especially after lunch and dinner. Finally, and perhaps most relevant, is the help we get from others. We should look to friends and family members who can support us in our endeavour.

VARIOUS TECHNIQUES
FOR KICKING THE HABIT
Various techniques exist to help you kick the habit. Reflexology is one, as the relation between the feet, lungs and nervous system is used as a method to give up smoking by relaxing the nervous system and stimulating the detoxification of the body. We can also turn to nicotine patches or gum, which are available without a prescription and can help ease the symptoms of abstinence.

Acupuncture or hypnosis can be used as a motivation during the first stages. We can likewise try relaxing therapies such as hot baths, sauna, massage or swimming.

The use of herbs, such as mullein leaf, coltsfoot, yerba santa, sarsaparilla and rosemary can also be of help. Lobelia leaves can be smoked in lieu of tobacco. Other herbs that can help are jimson, ginseng, calamint, damiana, mint and liquorice.