A few years ago I conducted very successful no-smoking clinics. From that experience I offer you my "Secrets of Quitting Smoking."

1. Breaking the cigarette smoking habit is difficult because of two things: (1) drug addiction to nicotine, and (2) a very strong bad habit of the smoking process itself.

2. There are no easy ways to quit smoking but the best is to go cold turkey. Trying to taper down is more difficult and rarely successful.

3. Gum containing nicotine can help you through the drug withdrawal phase. It tastes better if you chew it with mint flavored sugarless gum. Don't chew it like regular gum! Follow the directions on the package. Some people find the nicotine patches helpful.

4. The best time to quit is NOW! Throw your cigarettes away!

5. Only the first couple of days will be difficult. During that time do whatever you need to do. Choose a large number of different things that keep your hands and mouth occupied. This includes gum, candy, mints, nuts, fruits and vegetables. One guy took a baby pacifier to his job. What courage! It worked!

6. If there is any strong association with smoking you must modify or change it. For example, if you always have a cigarette with a cup of coffee after meals, switch to tea and brush your teeth, use mouthwash, chew sugarless gum or eat a mint instead. If you smoke more when you drink alcohol you should avoid drinking for a short time.

7. Many people are afraid that when they quit smoking they will gain weight. This will happen if you eat more and exercise less. Actually it is easier to lose weight once you quit smoking. When you quit smoking exercise will be easier. Also, your taste buds won't be poisoned by the tobacco, so you will appreciate the flavor of fruits and vegetables. You will probably begin to dislike the high calorie foods that are so appealing to you now.

8. Once you quit, your relationship with tobacco must be the same as an alcoholic's relationship with alcohol. You never take even one puff. Cigarettes are forbidden forever.

9. There is a prescription drug that makes it much easier to quit. The brand name is Zyban. The generic name is bupropion. The manufacturer recommends taking 150 mg (sustained release) twice a day, but many people do fine taking it only once a day. It's expensive, but not nearly as much as smoking!

10. Shortly after you quit you'll feel much better and you'll wonder why you smoked so long.