1. Quitting smoking means abandoning a habit you turned to for comfort
and to help you manage stress or boredom. It's reasonable to expect that
your emotions will be a little raw during the time right after you kick
the habit.
2. Because you're emotionally vulnerable while your body adjusts to a
nicotine-free life, it's easy for minor stresses to trigger an urge to
smoke. Be aware of any stressful events coming up in your life. Even
happy events, like a holidays or a family wedding, can still be stressful.
3. Make a list of things you can do instead of smoking. Examples might
include having a breath mint, going for a walk, seeking out a supportive
friend or meditating. List as many as you can think of. Carry the list
with you and refer to it when you feel the urge to smoke.
4. Try to avoid being hurtful and self-defeating as you go through this
emotional time, but also look for clues to your true emotions. Many
people use smoking as a way to shield themselves against truths they
don't want to face, turning to cigarettes when they might be better off
confronting a bad marriage, finding a less demoralizing job or getting
help to deal with the fallout from problems in their past.
5. If your emotions become overwhelming, seek help from a therapist to
manage your stress and get through this difficult time. If you feel as
if you might harm yourself or someone else, get help immediately.
6. Remind yourself of why you're not smoking. If there are places in
your house that you associate with smoking, put a picture of your loved
ones nearby, or simply write out "I will not smoke today" and leave the
paper where you can see it.
7. Remember when you first started smoking. What kind of image were you
trying to create for yourself? Cool? Stylish? Confident? Explore other
ways you can develop these qualities in yourself. You might even promise
yourself a reward connected to this image - such as a leather jacket or
an expensive spa treatment - to congratulate yourself for a few months
of being smoke-free.
8. Find ways to replace the social role of cigarettes in your life. If
you enjoyed smoking as a way to get away from co-workers during breaks,
find other rewarding things to do on your own during your breaks.
9. If you are prone to depression or other emotional disorders, be aware
of the symptoms, and ask the people around you to let you know if you
seem to be exhibiting them. If you or someone else recognizes that
you're slipping into a depressive or anxious episode, you can get help,
whether it be medication or therapy or both.
10. Above all, be patient with yourself. Smoking was a part of your life
for many years, and it is reasonable to expect that it will take time
before you rebuild your emotional reserves and find newer, healthier
ways to express your feelings.
Source: Pat Washburn,
http://www.eons.com/
--
Reminder: don't forget to let my inner child loose...
Checklist: Managing your emotions after quitting smoking 
thanks
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