Your Step-by-Step Guide to Quitting Smoking

Step 8: Prepare for withdrawal

Smoking has conditioned your brain to depend on nicotine. After you quit, it will continue to want nicotine, and you will probably experience some symptoms of withdrawal. These include urges to smoke; thoughts of having "just one"; and feeling restless, irritable, frustrated or uncomfortable. You may also experience mild coughing, depression or poor sleep.

Think of withdrawal as a bridge you have to cross to reach the reward on the other side

Urges rarely last more than a few minutes. The other symptoms seldom last more than ten days.

Prepare to think past them, work through them. Remember that they are temporary, while the benefits of quitting will be with you for life. Remember what's most important, and stay focused on your goal.

Prepare for withdrawal symptoms now and practice how you will respond. For example:

• For urges and cravings: delay acting on them, distract yourself with other thoughts and activities, breathe deeply, and drink water. Learn more....
• For thoughts that could weaken your motivation: recognize that it's the nicotine talking and refuse to listen. Remind yourself that you are in control now, not your cigarettes.
• For feelings of restlessness or irritability: recognize that these are signs of healing. Give yourself permission to take frequent short breaks, including walks and other moderate physical activities.

Review your personal profile for more ideas.

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