Quitting smoking is very hard to do. If you succeed the short and long term rewards include improved lung capacity, circulation, greater sense of smell and taste, reduced risk of coronary artery disease, stroke and lung cancer.

BlueCross BlueShield of Central New York and the New York State Smokers Quitline offer seven steps smokers can take in their quest to quit.

Visualize success. Studies of successful quitters show that one of the most important ways to succeed is to believe that they can quit smoking.

Make a plan. Create a daily plan to follow that includes:

• Times when you want to smoke most and things you can do instead of smoking when you have a craving.
• Names of friends and family you can call for support.
• A reward for yourself when you have achieved your goal of being smoke free.

Find a "Quit Buddy." There is strength in numbers, so ask a friend, family member or co-worker to be your support network when you feel yourself slipping.

Visit your health care practitioner. Research shows that smokers who quit with support from a health care practitioner have higher rates of success.

Work it out. Exercise can be an excellent method to reduce stress which can help reduce cravings to smoke. And hey, it also can do wonders to help reduce your weight, and lower blood pressure and cholesterol level.

Try a stop smoking program. Seek out community resources available to help smokers quit. One such resource is the New York State Smokers Quitline, which can be reached toll-free at 1-888-609-6292.

If at first you don't succeed, try, try again. If you slip up, don't give up! Studies have shown that most smokers make five to seven unsuccessful attempts to quit before finally achieving their goal. Keep at it!