Before you quit. Why quitting can be so hard ; Overcoming your fears about quitting ; Deciding to quit ; Shifting from "I have to quit" to "I get to quit" ; Preparing to quit -- Quitting in five steps. Setting your quit date ; Choosing a medication ; Overcoming your urges to smoke ; Controlling your environment ; Enlisting support from family, friends & coworkers -- You've quit, now what?. Coping with stress ; Managing weight concerns ; Staying tobacco-free ; Sharing your story.