Articles on Smoking | Topics: smoking, smokers
by Felix Clay
When you quit smoking, you will begin to experience symptoms of nicotine withdrawal shortly after quitting. These nicotine withdrawal symptoms can be very intense, causing many individuals to succumb to the urge to smoke. Smoking cessation can be facilitated much easier if you know what to look out for. Identifying the symptoms of nicotine withdrawal will help you overcome them much easier. Here are seven symptoms to tough out when you quit smoking.
1) Intense cravings to smoke. Perhaps the most irritating symptom of nicotine withdrawal is the intense desire to reach for the lighter. There are several things you can do to resist these intense cravings. First, try to alter your daily routine to avoid boredom and prolonged periods of inactivity. When you are bored, you are more likely to want to smoke. Whenever you feel the desire to smoke, consider the practice of deep breathing, and other relaxation techniques. You should also strive to keep your hands busy. Knit, play checkers, do a jigsaw puzzle—keeping your hands busy will compensate for your smoking habit. Finally, speak to your medical professional about using smoking cessation aids such as gum, the patch, or a nicotine inhaler. These can be valuable tools for toughing out those strong cravings.
2) Fatigue and insomnia. Most smokers experience an overall feeling of sluggishness during the first two weeks after stopping. Before you quit smoking, give yourself permission to take it easy for at least two periods after you quit. Don't take on any extra assignment at works, and avoid making too many commitments during your time off. Avoid stress, especially at night before going to bed. Take long hot baths, watch only light comedies, and avoid excessive use of caffeine and sugar.
Even though you may be feeling especially sluggish, it's also important that you get your body moving. Find an outdoor activity that you enjoy, such as biking or gardening. Doing some sort of regular physical activity will help counter your fatigue, and will help keep you distracted from the urge to smoke.
3) Irritability and depression. Many a smoker has been accused of being cranky during the period of nicotine withdrawal. It makes perfect sense that you're feeling irritable or a bit depressed during this period. Nicotine is a powerful chemical that stimulates the pleasure centers in your brain. When the nicotine suddenly stops, you are bound to feel a little unglued. The best way to counter feelings of irritability and depression is to be prepared for them. Give yourself permission to feel a little upset. Cheer yourself up by watching comedies, reading light fare, and eating healthy foods. Make an effort to treat yourself to fresh flowers, a good meal, music, or whatever you think will cheer you up. Use food as a reward sparingly, since this may lead to unwanted weight gain.
| Bit of History |
As an example to others, and not that I care for moderation myself, it has always been my rule never to smoke when asleep, and never to refrain from smoking when awake.
| —Mark Twain [Samuel Langhorne Clemens] (1835–1910) |
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4) Headaches. It is not unusual for smokers to experience mild to severe headaches during the process of quitting. Treat mild headaches by avoiding stress, taking over the counter Ibuprofen or Tylenol, and getting plenty of sleep. If your headaches are persistent and severe, visit your physician
5) Hunger and increased caloric intake. Many smokers experience hunger pangs and an overall increase in appetite. This is not unusual since many smokers are accustomed to using cigarettes as meal replacements. To avoid stressing your body and gaining weight, surround yourself with healthy, whole foods that you can munch on, instead of reaching for the cigarettes. Have veggies chopped and ready to eat in your refrigerator. Buy fresh fruit and drink lots of water. Carry granola bars, apples, and trail mix with you in case hunger should strike outside your home.
6) Difficulty with concentrating. Quitting smoking can create an overall sense of restlessness that makes it difficult to concentrate on the task at hand. Instead of trying to fight through your lack of concentration, take a break. Go for a walk, have a piece of fruit, then return to your work refreshed.
7) Dry mouth and sore gums. As you may imagine, your mouth needs to readjust to not smoking, too. Used to sucking on cigarettes, the mouth may experience dryness or soreness shortly after quitting. Counter these unpleasant effects by keeping your mouth hydrated. Drink plenty of fresh water and avoid overly salty or sweet foods.
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Please note: All personal opinions expressed in the "Seven Symptoms to Tough Out when You Quit Smoking" article belong to the contributing author and are not necessarily shared by HealthExerciseSports.com. |
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