where can you go to get information on quitting smoking :

steps to quit smoking :
To quit smoking cigarettes, Beginning to increase your physical activity before you quit smoking may remind you how much smoking slows you down, when you have trouble breathing or start to cough during exercise. When you quit smoking, you can breathe and get around more easily, and nutritious foods such as fruits and vegetables taste better when you are not smoking. Get support and encouragement; talk to a friend when you get the urge to smoke; talk about something other than smoking. Keep your hands busy with doodling, crossword puzzles, knitting, or twirling a straw, pen, or pencil. Positive attitude As you focus on quitting smoking and healing your body, your exercise and eating goals will become easier.
Reduce tension by meditating, taking a walk or a bath, or taking deep breaths. A craving only lasts about 5 minutes. Replace smoking with other activities that occupy your hands and your mouth. Physical activity does not have to be planned exercise; it may include taking the stairs, mowing the lawn, or playing with children. Drink less caffeine; although you may think it will make you feel better, caffeine can worsen the jittery nervous feeling that may accompany nicotine withdrawal. Managing cravings Once you stop smoking cigarettes, it is important to learn how to reduce your cravings for both cigarettes and food.
medication to help quit smoking: If you are struggling or anxious about trying to quit smoking, talk to your doctor about "nicotine replacement" or "stop smoking prescription  such as nicotine gum or a nicotine patch. Snack on fruit or chewing gum to satisfy any sweet cravings Drink less caffeine; although you may think it will make you feel better, caffeine can worsen the jittery nervous feeling that may accompany nicotine withdrawal. Eating a variety of foods each day is a good start, and eating regularly so you never get too hungry. Remember H. To prevent extra snacking as a result of quitting smoking, do not try to quit smoking during a stressful period. These can help prevent a relapse, and nicotine gum has been shown to reduce weight gain. Not everyone gains weight when they stop smoking, but the average weight gain is about 10 pounds. Water retention may cause a deceptive weight gain of up to 5 pounds in the week after quitting smoking, but this is not a real weight gain, and your body will go back to normal. – never let yourself get too Hungry, Angry, Lonely or Tired.
If you need more guidance, talk to your doctor or dietitian. Try to stay positive, and try not to panic about modest weight gain; if you do gain weight, your healthy habits will help you lose the weight once your body gets back to normal.
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