Now its time to put all your work into practice and quit - you are well prepared and you know how to get support from your family, friends and experts. Imagine how you will feel in a month's time – healthier, fresher and proud of what you have achieved!

Choose an approach that works for you

If you are quitting by yourself, the best approach is to stop completely and suddenly on your quit date. In your planning stage, you would have decided if you would like the assistance of NRT or other prescription medication, or if you will go 'cold turkey'.

Keep in mind that you have support services available to you such as the Quitline (13 QUIT).

Stick to your decision

You are doing the right thing and you can do it. Get rid of temptation – throw away your cigarettes and throw away ashtrays. As a non-smoker you won't need these anyway.

Understand withdrawal symptoms

You should be aware of the common nicotine withdrawal symptoms.This is how your body reacts when it stops getting nicotine and all the other chemicals in tobacco smoke. Remember that the first few weeks are the hardest. Soon you will start to feel better. Just think of them as recovery symptoms.

Cope with cravings

Few smokers can quit without feeling the urge or desire to smoke. Your cravings will be more intense and frequent in the first few weeks.

There are four main ways to deal with cravings:

1. using quitting products such as NRT
2. changing your environment such as avoiding situations that will be tough when cravings are still intense (your journal will help you identify these situations)
3. using coping thoughts - such as positive 'self talk' like "I can be a non-smoker"
4. changing what you do - some of your routines may be strongly linked to smoking. Try doing things differently instead of smoking eg. have a shower as soon as you get up, have a drink during all your normal breaks, clean your teeth straight after a meal.

Get help when you need it

It does help to speak to family and friends because they can remind you why you are quitting and encourage you to keep going

If you are having problems with the withdrawal symptoms, visit your doctor. They may be able to suggest NRT products that will help you cope.

If you feel like talking to an expert in quitting smoking, call the Quitline.

Have you managed to stop smoking? Are you avoiding temptation and coping with the recovery symptoms? If you are, you are ready to move on to Step 4.