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What to watch out for in the weeks ahead

Setbacks can happen, but don't give up! Most smokers try several times before they finally quit for good. And most smokers who stop trying to quit do so within three months. So, re-read these messages and keep working at it for as long as it takes until you've quit for good.

Even though it may be hard, don't use this as a reason to give up! Don't be discouraged if you have a cigarette or start smoking again. Just don't give yourself permission to smoke again because it happens to others or has happened to you before.

Try as hard as you can to stay focused on your goal and committed to it. Do what you have to do to stay strong by staying away from temptations and risks. Here are some key ones to watch out for:

* Alcohol. Avoid drinking alcohol. This includes all wine, beer, liqueurs and spirits that contain alcohol. Drinking encourages you to "drop your guard" and lowers your chances of success.

* Other drugs. Avoid all recreational drugs. Like alcohol, they will lower your resistance.

* Weight gain. Many smokers will gain weight when they quit, but usually less than 4-5 kilograms (10 pounds). Eat a healthy diet and stay active. Don't let weight gain distract you from your main goal: quitting smoking. Some quit-smoking medications may help delay weight gain.

* Bad mood or depression. There are a lot of ways to improve your mood other than smoking. Laughter truly is the best medicine if you're just feeling grumpy. If your depression stays for at least two weeks, you may need medication or help from a health professional.

If you are having problems with any of these things, talk to your doctor or other health care provider. As we mentioned in the beginning, if you are addicted to alcohol or other drugs, you will need more help than these messages can provide. Please seek the support and advice of your doctor.

© Health Canada