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Craving for a cigarette
Withdrawal from nicotine, a strongly
addictive drug. It is most frequent the first 2 or 3 days. Occasionally, it can occur for
months or for years. Wait out the urge; they only last a few minutes. Wait until it
passes (in general 3 to 5 minutes). Get busy. Start another activity.Think of something
else. Focus on your work.Drink some water, chew some gum or eat sugarless candy.Eat
something (e.g., some fruit). Breathe deeply several times. Do a relaxing exercise. Brush
your teeth. Tell yourself the symptoms will disappear in a few days.
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Depression & Despair
Find a substitute reward to smoking. Deal
with your emotions. Call your support buddy. Use positive self-talk. Don’t cut
yourself down; build yourself up. Don’t allow a self-defeatist attitude (I’m no
good, I can’t do this). This can lead to a decreased sense of control and a drop in
self-esteem. Think of success, not failure! It’s normal to feel sad, angry, or
confused in the first few smoke-free weeks. These feelings will pass but If the depression
does not appear to be going away, take it seriously and consult your doctor.
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Dizziness
Your body is getting extra oxygen like it
hasn't seen for a long time. Get fresh air, go for a walk, change positions slowly. It
will last several days and will go away.
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Fatigue
Nicotine is a stimulant. 2 to 4 weeks. Get
extra sleep and more exercise; take naps; don’t push yourself. If you feel tired when
you first wake up, do some moderate exercises and take a cool shower. Drink 6-8 glasses of
water per day to speed up the healing process.
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Frustration
Take a walk. Do deep breathing exercises.
Talk to your support buddy. Think of the positive reasons for quitting and the rewards you
will be able to achieve. Take some time by yourself. Do a favorite hobby.
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Headaches
Take a warm bath or shower. Try relaxation
or meditation techniques. Do more physical activities. Cut down on coffee and cola drinks.
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Increase on Appetite
Craving for a cigarette can be confused
with hunger pangs or a simple craving for oral stimulation. For years, your mouth was
stimulated every time a cigarette landed between your lips. This has now been removed. Up
to several weeks What can I do?
Drink water or low-calorie liquids. Be prepared with low-calorie and low-fat snacks
(celery, pretzels, carrots, popcorn, melba toast); chew a toothpick, chew gum, munch on
raw vegetables.
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Insomnia
Nicotine affects brain wave function. This
can influence sleep patterns and dreams about smoking are common. 1 week Take a hot,
relaxing bath, avoid caffeine (coffee, tea, pop) after 6:00pm Try relaxing at bedtime with
a glass of warm milk, deep breathing and relaxation techniques. Work on a hobby.
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Irritability, grouchy, tense
The body is craving for nicotine. Tobacco
smokers are in a chronic state of nervous stimulation. Many of the symptoms quitters
experience are the result of the nervous system returning to normal. It normally last for
1-2 weeks. Deep breathe, take walks, exercise, use relaxation techniques, chew nicotine
gum, cut down on coffee and pop.
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Lack of concentration
The body needs time to adjust to not having
constant stimulation from nicotine. A few weeks Change activities, get some fresh air,
exercise, deep breathe, listen to music, watch TV, do more physical activity, cut down on
coffee and cola, plan workload accordingly, avoid situations that may trigger your desire
to smoke.
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Loneliness
Cigarettes are seen by many people as a
close friend. Call a real friend. Go for a walk or a drive. Sing, pray.
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Night Time awakenings
Cigarettes are seen by many people as a
close friend. Call a real friend. Go for a walk or a drive. Sing, pray.
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Restlessness
Exercise. Work on a hobby. Catch up on your
chores. Do some extra jobs at work.
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Tightness in the chest
It is probably due to tension created by
the body’s need for nicotine; may be caused by sore muscles from coughing. Part of
the recovery process may be the lung’s attempt to remove mucus and tar. The normal
mucus transport system will start to reactivate itself, which can initially cause
coughing. It will last a few days. Deep breathing and relaxation techniques. Be patient;
wait it out! Your body wants to return to normal.
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Weight gain
Weight gain from quitting smoking is very
normal for most people and you can expect to put on 5-10 pounds over the period of several
months. Remember that this extra weight gain is a lot better than continuing to smoke!
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And the good news
when you quit is that the withdrawal symptoms
get less intense and do go away!
Information Courtesy of:
© 2006 Lung Association of Saskatchewan
