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Quitting Smoking - Staying Smoke-Free

To quit smoking, you have to learn how to deal with your cravings and temptations to smoke. But staying smoke-free involves learning how to think and act like a nonsmoker.

Many people who are able to make it through those first tough weeks without smoking run into trouble about 3 to 4 weeks after they quit. Surprisingly, this is just about the time when physical cravings have stopped. And yet—people often go back to smoking. Why does this happen? Some researchers found that staying smoke-free may depend on how well someone has been able to start seeing himself or herself as a nonsmoker.3 To help you start seeing yourself as a nonsmoker, think about hanging out with other nonsmokers, starting a healthy behavior such as going to an exercise class or a healthy-cooking class, or trying any other activity that is not compatible with thinking of yourself as a smoker.

Tips to deal with cravings in the first few weeks

Many of the changes you feel when you first quit smoking don't feel good. Nicotine withdrawal can make you feel grouchy, hungry, 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.

The following tips may help you in the first few weeks:

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