Withdrawal symptoms don't last long and are usually strongest the first week after you quit smoking tobacco. At the end of the second week, the worst is over, by the end of the month, you will feel much better than you have felt in a long time. The best way to prevent relapse is to be prepared for the chance of it happening. If you begin to slip back, don't worry. Many people who have quit smoking slip back and smoke but still end up quitting for good. Most people practice quitting a number of times before they quit for good. Try these steps if you are tempted:

• If you start smoking again, take action. Get rid of the cigarettes. Once you've removed yourself from the situation, look back and consider what went wrong. Where were you? What were you doing? Who were you with? Be gentle with yourself. Do not be angry or disappointed with yourself, you're still on the right track even if you had a slight detour.
  
  
• Figure out what caused the slip and decide what you will do if it happens again. When you're ready to handle this situation the next time it happens, quit again - you're ready! Once you're back on track, set a new Quit Day.
  
  
• Make a list of coping strategies that are sure to work for you. Be open to change reevaluate these strategies as you find they work or do not work. Be willing to try new strategies. Review your list of reasons for wanting to quit. If you are tempted, think of those reasons and tell yourself that this time you are going to do it! Try again! Remember to be fair to yourself, quitting is hard and it may take you a few times to get it right.
  
  
• If you are tempted, try the "3 D's".
  
  1. Deep breathing - Take 4 slow deep breaths in and out through your nose.
  2. Doing something different - Chew some gum, a carrot stick or sugarless candy. Take a walk, leave the scene of the urge.
  3. Drink water - Drink a lot of water, 8 glasses a day at least. Try chewing ice chips.

• When you have the urge to smoke - wait it out! The urge will go away whether or not you smoke. Urges usually go away in 3 to 5 minutes. While these 3 - 5 minutes may seem like forever, breath deeply, drink some water and wait it out.
  
  
• When you are feeling irritable or tense walk away from the situation, try the "3D's", or try nicotine gum.
  
  
• If you have trouble concentrating or you feel "spacey" realize that it is part of the withdrawal and that you will be feeling better soon.
  
  
• For irregularity try adding fiber to your diet. Try fruit and fruit juices and low-calorie snacks to satisfy your desire for sweets and to curb your hunger.

Proceed to Step 7

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