Beating an addiction to nicotine takes a lot of will power and determination. You should feel great about yourself for making it so far. Now's the time to focus on sticking with it.

Keeping Your Guard Up

Your body has changed since you began to smoke. Your brain has learned to crave nicotine. So certain places, people, or events can trigger a strong urge to smoke, even years after quitting. That's why you should never take a puff again, no matter how long it has been since you quit.

At first, you may not be able to do things as well as when you were smoking. Don't worry. This won't last long. Your mind and body just need to get used to being without nicotine.

After you've quit, the urge to smoke often hits at the same times. For many people, the hardest place to resist the urge is at home. And many urges hit when someone else is smoking nearby. Look at your Craving Journal to see when you might be tempted. Then use the skills you've learned to get through your urges without smoking.

Fighting The Urges

Review the tips in this guide to help you fight the urge to smoke. These tips are meant to help you stay a non-smoker.

Staying Upbeat
As you go through the first days and weeks without smoking, keep a positive outlook. Don't blame or punish yourself if you do have a cigarette. Don't think of smoking as "all or none." Instead, take it one day at a time. Remember that quitting is a learning process.

Keep Rewarding Yourself For Not Smoking
Now that you aren't buying cigarettes, you probably have more spending money. For example, if you used to smoke one pack per day:

After	You've saved
1 day	$5
1 week	$35
1 month	$150
1 year	$1,820
10 years	$18,200
20 years	$36,400

* Prices are based on a 2001 average of $5.00 per pack. The cost of a pack of cigarettes may differ, depending on where you buy them.

Think about starting a "money jar" if you haven't already. Put your cigarette money aside for each day you don't smoke. Soon you'll have enough money to buy a reward for yourself.

Smoking Triggers

Certain things trigger, or turn on, your need for a cigarette. They can be moods, feelings, places or things you do.

Meet These Triggers Head-on
Knowing your triggers is very important. It can help you stay away from things that tempt you to smoke. It can prepare you to fight the urge when you are tempted.

• Stay away from places where smoking is allowed. Sit in the non-smoking section at restaurants.
• Keep your hands busy. Hold a pencil or paper clip. Doodle or write a letter. Carry a water bottle.
• Stay away from people who smoke. Spend time with non-smoking friends.
• Put something else in your mouth. Chew sugar free gum. Snack on a carrot or celery stick. Keep your mouth and hands busy with a toothpick, sugar free lollipop or straw.
• Drink less or stay away from alcohol. Drinking alcohol often makes people want to smoke. Drink juice, soda, or ice water instead.

Reasons for Quitting

Here are some examples of reasons to quit:

1. I will feel healthier right away.
   • I will have more energy and better focus.
   • My senses of smell and taste will be better.
   • I will have whiter teeth and fresher breath.
   • I will cough less and breathe better.
2. I will be healthier the rest of my life.
   • I will lower my risk for cancer, heart attacks, strokes, early death, cataracts and skin wrinkling.
3. I will make my partner, friends, family, kids, grandchildren and co-workers proud of me.
4. I will be proud of myself.
   • I will feel more in control of my life.
   • I will be a better role model for others.
5. I will have more money to spend.
6. I won't have to worry: "When will I get to smoke next?" or "What do I do when I'm in a smoke-free place?"

Source: National Cancer Institute, National Institutes of Health