The smoker is nicotine dependent and the body when deprived of nicotine, will go on anxiety/stress mode. Quickly, the smoker will feed the addiction by smoking a cigarrete or two. And, this is the moment, when the smoker feels the sensation of relieve, relaxation. Because the addiction is being satisfied.
Smokers deal with more stress in their jobs, than their non-smoker colleagues. The nicotine addiction adds more stress and less focus.
Symptoms of Nicotine Withdrawal
When a smoker stops smoking, the nicotine starts to leave the system and that causes the dependent body to react.
These are some of the most common symptoms of nicotine deprivation:
These are some of the most common symptoms of nicotine deprivation:
- Persistent coughing
- Intense craving for cigarettes
- Trouble sleeping
- Trouble concentrating
- Irritation
- Anxiety
- Headaches
- Feeling down or sad
- Appetite increasing
- Fatigue
- Constipation
- Restless
Nicotine withdrawal involves physical, mental and emotional symptoms.
The first week normally is the worst, is when the symptoms are stronger.
But, there are good news it is possible to overcome the nicotine withdrawal with a plan and with the right mindset.
First step to start this journey: THE RIGTH MINDSET
- The right mindset is fundamental. You need to know that you are not making a sacrifice by quitting cigarettes. You are freeing yourself from an addiction that is stealing health from you and moments of your life. You, constantly, need to interrupt moments with friends and family for a smoke.
Feel happy that you are getting rid of this.
Feel happy that you are getting rid of this.
- You don't smoke because you like and you want to. You are addicted. You have to smoke.
- The cigarette is not your "friend" that keeps you company when you feel lonely and when you are waiting for someone.. Nicotine will be present, whenever needs to be fed, not because you have a free time or because you're bored, waiting for someone, in a coffeeshop.
- The cigarette is not your "friend" that keeps you company when you feel lonely and when you are waiting for someone.. Nicotine will be present, whenever needs to be fed, not because you have a free time or because you're bored, waiting for someone, in a coffeeshop.
- Cigarettes don't help you to focus while you are working. if you smoke while you are working, you can be more focused, because you don't need to interrupt your work to feed the nicotine addiction.
- People talk how bad is to eat junk food, but at least these unhealthy foods give us some nutrients. And cigarettes? Nothing.. not even tastes good... and we are spending money in something that is killing us and on top tastes horrible, but we got used to it!!!
How addict are we!?! This is not entirely our fault. Nicotine is highly addictive. It's a trap. A trap conceived to keep you coming back for more. An effective and profitable trap...
Anyway, why are you trying to convince yourself to stop smoking? The fact is that a cigarette contains over 5000 chemicals. 70 of those linked to cancer.
In the moment you stop smoking, the body will start to clean and heal itself.
Anyway, why are you trying to convince yourself to stop smoking? The fact is that a cigarette contains over 5000 chemicals. 70 of those linked to cancer.
In the moment you stop smoking, the body will start to clean and heal itself.
So, Let's fix this! - The Plan
1- Set a date.
Picking a date will give you the time to prepare yourself mentally for that moment.
3 - Change your routine to avoid triggers.
Picking a date will give you the time to prepare yourself mentally for that moment.
2 - Understand and Accept the symptoms.
What you are feeling is the body adjusting and getting used to not having nicotine. The symptoms will make you feel weaker and will tempt you to give up. There's when the mind needs to stay strong and accept the symptoms as part of the process. It will get easier. Be positive!3 - Change your routine to avoid triggers.
- Smoking after drinking a coffee - Drink a glass of water after the coffee. It washes away the flavour of coffee. Switching to tea is another option.
- Smoking after meals - Drink water, brush your teeth or chew a gum.
- Smoking when drinking alcohol - Drink a non- alcoholic drink, instead. At least for a couple of months.
- Smoking at social events - Got to places where smoking is not allowed or avoid the smoking areas. Don't drink alcohol. Alcohol will weaker your mind and make you more permissive.
- Stressful situation - Realise that smoking a cigarette will not solve the situation, just adds more stress.
- Smoking while using the phone - Sugar-free chewing gum, sunflower seeds, lupines, homemade popcorn, others.
- Smoking while driving - Sugar-free chewing gum, listen to mediation to stop smoking or take a public transport for the first weeks.
4 - Wait it out.
The urge to smoke comes and goes within 3 to 5 minutes. The craving will pass.
The urge to smoke comes and goes within 3 to 5 minutes. The craving will pass.
5 - Keep yourself busy.
Exercising, reading, listening music, dancing, writing, watching your favourite series, cooking, gardening, swimming, sleeping, going out to smoke-free places, like: cinema, library, restaurants
6 - Make exercise.
Your appetite will increase, so better make some exercise to not gain weight.
It will, also, help with other nicotine withdrawal symptoms: you will sleep better, you will distract your mind from cigarette cravings and you will feel better and that will improve your mood.
7- Don't hang out with smokers.
At least for the first month. Breathing in other's smoke is a huge trigger. Passive smoking is, also, harmful and can cause cancer.
You can always talk with them on the phone.
Or, if they are close friends or family, you can ask them to try to not smoke around you. What is hard and annoying for a smoker.
8 - Remove all smoke reminders.
Get rid of cigarettes, lighters and ashtrays. It will trigger memories and tempt you.
9 - Don't use nicotine replacements.
You don't want to quit an addiction to get addicted to another. It's a no-no.
You didn't need any help to force your body to accept nicotine, when it refused by coughing and others. You can do the same now.
10 - If you relapse, just start over.
Don't give up! Learn from your experience, what you could have done differently.
11 - Stay smoke-free!
When you get to one month smoke-free, two, a year.. or even longer, always remember, that no matter how long you are smoke-free, you will always be an ex-smoker.
Never think that you can just smoke a cigarette, nicotine is highly addictive and is very easy to go back, especially for an ex-smoker.
Feel thankful and proud for every free-smoke day!
Exercising, reading, listening music, dancing, writing, watching your favourite series, cooking, gardening, swimming, sleeping, going out to smoke-free places, like: cinema, library, restaurants
6 - Make exercise.
Your appetite will increase, so better make some exercise to not gain weight.
It will, also, help with other nicotine withdrawal symptoms: you will sleep better, you will distract your mind from cigarette cravings and you will feel better and that will improve your mood.
7- Don't hang out with smokers.
At least for the first month. Breathing in other's smoke is a huge trigger. Passive smoking is, also, harmful and can cause cancer.
You can always talk with them on the phone.
Or, if they are close friends or family, you can ask them to try to not smoke around you. What is hard and annoying for a smoker.
8 - Remove all smoke reminders.
Get rid of cigarettes, lighters and ashtrays. It will trigger memories and tempt you.
9 - Don't use nicotine replacements.
You don't want to quit an addiction to get addicted to another. It's a no-no.
You didn't need any help to force your body to accept nicotine, when it refused by coughing and others. You can do the same now.
10 - If you relapse, just start over.
Don't give up! Learn from your experience, what you could have done differently.
11 - Stay smoke-free!
When you get to one month smoke-free, two, a year.. or even longer, always remember, that no matter how long you are smoke-free, you will always be an ex-smoker.
Never think that you can just smoke a cigarette, nicotine is highly addictive and is very easy to go back, especially for an ex-smoker.
Feel thankful and proud for every free-smoke day!
Every day is a Victory!
Help: https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/smoking-and-cancer/whats-in-a-cigarette
