This article can help you cope with the short-term discomforts that come with quitting. We also give suggestions on how to avoid or limit the situations that make you want to smoke and what to do if you start smoking again.

Have realistic expectations—quitting isn't easy, but it's not impossible either. More than 3 million Americans quit every year. Understand that withdrawal symptoms are temporary. They usually last only 1 to 2 weeks.

For the first few days after you quit smoking, you may feel cranky, restless, depressed or low on energy. These are symptoms of withdrawal.

A smoker's recovery plan includes listing those activities that you have chosen to help reduce the pressures of nicotine withdrawal and staying smoke-free.

The personal motivation list will help you identify the benefits of quitting, for you, for your family, and for your friends.

Here's a place to keep a calorie count on the snacks you can turn to when fighting the urge to smoke.