How often do smokers relapse when they quit?

To understand what causes a relapse, you first need to understand the two stages that former smokers go through in the first few weeks after their last cigarette.

The first stage is withdrawal. This is the period when the body is actually adjusting to the lack of the nicotine it has become addicted to. As a person smokes more, the body builds up a tolerance to nicotine, as it would to any other drug. Having nicotine in the system becomes the body's new normal. When the supply of nicotine is abruptly cut off, the body suffers in the short term as it adjusts itself to function without the drug. Cravings during withdrawal are extremely strong -- many smokers describe them as physical sensations.

The symptoms that accompany withdrawal make those cravings harder to resist. The exact symptoms and their severity vary with every smoker, but generally they can include dizziness, nausea, constipation, gas, increased appetite, anxiety, depression, trouble sleeping through the night, problems concentrating, coughing and a sensation of tightness in the chest [source: National Cancer Institute]. Luckily, cravings themselves usually last only a few minutes, and the entire withdrawal process lasts one or two weeks total. Making it through that initial stage can be extremely difficult, but quitting becomes a lot easier afterward.

Once the withdrawal period is over, nicotine cravings become less physical and become more mental. A smoker's body may return to "normal," but his mind is still the mind of a smoker. At this point, cravings usually come from the constant reminders of smoking. These reminders, or triggers, can be people, places or situations that a smoker associates with cigarettes that can cause strong mental urges to light up. Unfortunately for the smoker trying to quit, those triggers can crop up almost anywhere, at any time. Common triggers include seeing an old smoking buddy at work; enjoying happy hour at a bar; drinking alcohol or coffee; talking on the telephone; driving; or having sex. Triggers can be negative events as well, like a busy week at work, a fight with a spouse or partner, or even just being in bad mood. Any situation that used to be a reason to smoke a cigarette becomes a temptation to relapse.

Quitting smoking can seem like a pretty huge obstacle. And it is. But for every temptation, there's a way to fight the urge for a cigarette. Continue to the next page for some strategies to resist cravings.

The best way to avoid cravings that occur during the physical withdrawal stage is to find as many ways as possible to distract yourself from smoking. When you get a craving, immediately do something other than smoke. Some smokers have found it helpful to exercise, take a shower or drink a cup of cold water to douse cravings. Replace the act of smoking by chewing carrot sticks, using a toothpick or squeezing a stress ball to help simulate the oral or manual act of smoking long enough to get through a craving.

Physical distractions aren't the only helpful tool for quitting. Calling a friend or family member to talk through the craving can be helpful, too. Many smokers use other strategies like mentally listing reasons for quitting or repeating to themselves that they will absolutely not smoke. Some smokers turn to pharmaceuticals and Nicotine Replacement Therapy products to make fighting withdrawal easier. Those products help ease symptoms and reduce the severity of cravings.

One of the most common reasons that smokers relapse is an inability to fight feelings of depression or hopelessness [source: University of South Florida]. Smokers often use cigarettes as a way to lessen sadness, depression and anxiety, so those feelings might seem worse after quitting. So, finding alternate means of stress relief is important. For example, spiritual methods like meditation or prayer may help smokers who are religious. General relaxation techniques like deep breathing exercises might help those who aren't. Of course, if anxiety and depression are too strong, the best solution may be to seek the help of a mental health professional.

Situational triggers can create some of the strongest temptations to smoke after withdrawal is over. You should probably expose yourself to the people, places and events that you most associate with smoking as little as possible during the one- to two-week withdrawal period. But it's important that you begin to rebuild new associations with them that don't include cigarettes, so start to work those people and places back into your life soon.

With the high rate of relapse, most smokers will have a slip up while they are trying to quit. It is very important to realize the importance of avoiding smoking even one cigarette, but also to avoid negative feelings if it happens. Smoking just one cigarette can start the withdrawal process all over again, and having one cigarette makes it more likely that an ex-smoker will become a smoker again. Instead of calling yourself a failure, or giving up on quitting completely, be persistent and stick with it.