Quitting Smoking

Many of the changes you feel when you first quit smoking don't feel good. Nicotine withdrawal can make you feel grouchy and nervous. You may have trouble sleeping or concentrating. These symptoms can last for a few days to several weeks, but they do go away, especially if you take medicine. You may struggle with changing your smoking habits and rituals. This is a lot to deal with, but keep at it. You will feel better.

Your worst cravings will probably pass in a few days. But you may keep getting cravings for months. Most people who quit report that they later stop thinking about smoking.

The following tips may help you stay smoke-free:

• Deal with temptations and cravings when you quit smoking.
• Make positive changes in your life, such as starting an exercise program or learning how to manage stress.
• After you quit, don't smoke at all—not even one puff. Prevent a slip (smoking one or two cigarettes) or relapse (returning to regular smoking) by avoiding smoking triggers, such as alcohol and stress. Don't keep cigarettes in your house or car. If you do slip or relapse, stay calm. Remind yourself that you have a plan, and think about how hard you've worked to quit for good. For help, see:

  Quick Tips: What to Do When You Crave Nicotine.

  Quitting smoking: Preventing slips or relapses.

• Ask friends and family members for help. See:

  Quitting smoking: Getting support.

• Deal with weight gain. See:

  Quitting smoking: Dealing with weight gain.

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