First, read the English article below.

Quitting cold turkey means deciding to quit smoking completely without the help of nicotine replacement therapy or drugs. This requires perseverance and independence. Only 3-10% of people have been able to successfully quit smoking cold turkey because of the drastic change this makes in their lives. Before you try quitting cold turkey, you should understand the advantages and disadvantages of the process.   Advantages:  If you have to quit because you have a serious health problem as a result of your smoking, quitting cold turkey will be the quickest way to improve your health or to keep it from further deteriorating. You will also be more motivated to do it on your own if you have a serious health risk. You may feel more pain, but you'll feel it for a shorter amount of time. Instead of spending months or even a year dealing with medication and nicotine therapy and slowly weaning your body off nicotine, you will be able to conquer your addiction more quickly if you do succeed.    Disadvantages:  You may experience intense and unpleasant withdrawal symptoms, such as depression, insomnia, irritability, and anxiety. You have less of a chance of success if you quit cold turkey than if you try to use a combination of other methods. Making a game plan will help you be more firm about your decision to quit and will make you more committed to the process. You should pick a day on your calendar for starting to quit and mark off every day that you have successfully gone without smoking. Pick a time of your week or month that will be the most stress-free, where you'll be less likely to break down and want a cigarette.  Know your triggers. Write down the triggers that lead you to smoking, whether it's drinking whisky, going to parties, or even listening to jazz. Decide how you can avoid them.  Keep reminding yourself why you want to quit. Once you start your plan, keep telling yourself that you want to quit for health reasons, for your family, and for your friends. You can even write a motivational note to yourself and... 

Now, please write a short abstract for it in Indonesian. Abstract:
Memahami keuntungan dan kerugian berhenti merokok dengan metode cold turkey. Menyusun rencana. Mengendalikan stres.