Let's remember that November 20 is the great American Smokeout Day. Here are five keys for quitting:

1. Get Ready .. Set a quit date.

.. Change your environment.

.. Get rid of ALL cigarettes and ashtrays in your home, car, and place of work.

.. Don't let people smoke in your home.

.. Review your past attempts to quit. Think about what worked and what did not.

.. Once you quit, don't smoke - NOT EVEN A PUFF!

2. Get Support and Encouragement

.. Studies have shown that you have a better chance of being successful if you have help.

.. Tell your family, friends, and coworkers that you are going to quit and want their support.

.. Ask them not to smoke around you, and ask them to put their cigarettes out of sight.

.. Talk to your health care provider (for example, doctor, dentist, nurse, pharmacist, psychologist, or smoking counselor).

.. Get individual, group, or telephone counseling. Programs are given at local hospitals and health centers. Call 1-800-227-2345 for information about programs in your area.

3. Learn New Skills and Behaviors

.. Try to distract yourself from urges to smoke. Talk to someone, go for a walk, or get busy with a task.

.. When you first try to quit, change your routine. For example, use a different route to work.

.. Do something to reduce your stress. Take a hot bath, exercise, or read a book.

.. Plan something enjoyable to do every day.

.. Drink a lot of water and other fluids.

4. Get Medication and Use It Correctly

Medications can help you stop smoking and lessen the urge to smoke. The US Food and Drug Administration (FDA) has approved medications to help you quit smoking: Ask your health care provider for advice and carefully read the information on the package.

.. Available by prescription: Bupropion SR (Zyban®), Varenicline (Chantix®), Nicotine inhaler, Nicotine nasal spray.

.. Available over the counter: Nicotine gum, Nicotine Lozenge.

.. Available by prescription and over the counter: Nicotine patch.

5. Be Prepared for a Relapse or Difficult Situations

Most relapses occur within the first three months after quitting. Don't be discouraged if you start smoking again.

Remember, most people try several times before they finally quit for good. Here are some difficult situations to watch for:

.. Alcohol - Avoid drinking alcohol. Drinking lowers your chances of success.

.. Other smokers - Being around smoking can make you want to smoke.

.. Weight gain - Many smokers will gain weight when they quit, usually fewer than 10 pounds. Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal - quitting smoking. Some quit smoking medications may help delay weight gain.

.. Bad mood or depression - There are a lot of ways to improve your mood other than smoking.

If you are having problems with any of these situations, talk to your doctor or other health care provider or call the American Cancer Society at 1-800-ACS-2345.