The American Cancer Society’s Great American Smokeout is on the third Thursday of every November

The American Cancer Society’s Great American Smokeout is on the third Thursday of every November

Here are 5 steps to quitting from smokefree.gov.

Step 1: Have a plan Develop a plan if you've decided to stop and pick a date. You can get free resources at smokefree.gov and by calling 1-800-QUIT-NOW. Download a tracker app.

Step 2: Don’t go it alone Family and friends can help you quit smoking. Tell them you're quitting, ask for their support, and explain how they can help.

Step 3: Stay busy Substitute exercise for smoking. Invite non-smoking pals to dinner or a movie. Sugarless gum helps prevent cavities and keeps your mouth occupied.

Step 4: Avoid smoking triggers Avoid smoking-tempting people, places, and things. Stress, alcohol, coffee, and smoking are common triggers. Toss cigarettes, lighters, and ashtrays, and stop smoking.

5th step: Reward yourself Stopping is difficult. Every hour or day you don't smoke is a victory. Reward yourself for minor victories. You can get a massage or pedicure with the money you save on smokes.