The most important way to avoid a relapse is to be mentally prepared for feelings, situations, or activities that make you want to smoke. Remember to use the new coping skills you have learned. Most setbacks occur within the first three months after quitting. As the days, weeks, and months pass without smoking, you will be astounded at how much better you feel. Throughout this time, you may be tempted to have a cigarette, telling yourself that, "just one cigarette is no big deal." This is a big mistake. Don't be tricked into this false sense of security. It is very easy for one cigarette to lead to two, three, or four. Before you know it, you will be back to smoking as much, if not more, than you did before you quit.

But what if you do have a weak moment and smoke a cigarette? Well, you won't be the first. It's important to get right back on track. Don't let a little slip become a full-blown relapse. Remember that relapsing doesn't mean you are a failure. Use this experience to learn something about yourself and how you can better deal with this and other temptations that you will face. Review the situation that caused you to have a cigarette. It is very important to try to understand why you smoked. It may be the same reason you started smoking in the past, or perhaps a recent event, such as a stressful day at work. If there seems to be an underlying issue that is troubling you, counseling may help. Whatever the reason, it is important to deal with these issues so you can be successful in your efforts to be smoke free.

Also be aware that many smokers relapse because of concerns about weight gain or because of difficulty managing stress. Try to anticipate these situations by preparing ahead of time healthy coping skills other than cigarettes. Some smokers do gain weight when they quit, because of a change in metabolism and increased appetite. You can stave off weight gain by planning meals that have low calories and low fat. When grocery shopping, shop from a list and avoid aisles with tempting high-calorie, high-fat foods. Buy healthful, unprocessed staples like whole-wheat bread and pasta instead. At home, store food out of sight. And, if you have the energy, exercise three to five times a week.

Be ready for bad moods, mood swings, or depression. There are a lot of ways to improve your mood other than smoking. Regular exercise and getting enough rest are very important, especially during the first few weeks. Smoking affects chemicals in the brain that are associated with mood and emotions. Some people smoke to elevate their mood or to help them feel better about themselves. If you tend to feel depressed, talk to your doctor about Zyban. This medicine lowers your desire to smoke and is also an anti-depressant. As you quit, you will need to learn to deal with stress or pressure in other ways.

General approaches to stress include:

• Change what you can; let go of what you can't control.
• Try to see things in a more positive way.
• Get support from your (nonsmoking) family and friends.
• Make time for yourself.
• Practice deep breathing and relaxation exercises.