Coping with Withdrawal
You may notice a few physical and mood changes after you stop smoking. These withdrawal symptoms are perfectly normal and will only last a few days.
|
Symptom |
Reason for Symptom |
Coping Activity |
|
Craving |
Your body has come to expect regular 'fixes' of nicotine. When it does not get its nicotine, it produces a craving to induce you to smoke a cigarette. |
The strong urge to smoke usually lasts 1-5 minutes before fading away. Do something to occupy yourself until the feeling passes - drink water, do a breathing exercise. |
|
Light Headedness and Loss of Concentration |
This is probably caused by lack of nicotine in the bloodstream. Remember that your brain has been trained to operate in the presence of nicotine, and it must get used to functioning without the drug. |
Take things more slowly. Don't push yourself too hard for the next few days. Get regular exercise. Work for short periods and then take a break. Make sure you eat properly. |
|
Coughing |
Your lungs are clearing out the tars from the cigarette smoke and excess mucous. |
Sip warm water. The coughing will soon clear up by itself. |
|
Tension and Irritability |
As your blood nicotine levels drop, your body chemistry changes. Your body tries to cope with this change. This may leave you feeling tense and irritable. |
Take a walk, soak in a warm bath, and try relaxation techniques. Talk to someone about your feelings. |
|
Depression |
Nicotine is a chemical that stimulates your brain cells and produces pleasurable sensations. It takes some time after you stop smoking for your body to produce more of its own "happy" chemicals to replace the stimulation of the nicotine. During this readjustment period, you may experience depression. |
Modest exercise (a five or ten minute brisk walk, for example) can help to lift your mood. Your problems can be solved. Just tackle them one by one - or bit by bit. |
|
Hunger |
Your body's metabolism is returning to normal. |
Eat low calorie snacks such as popcorn, carrots, and prunes. Try to eat 6 small meals a day. Drink lots of water! |
|
Trouble Sleeping |
You brain is learning how to work without nicotine. Your brain's "sleep" chemicals may be affected during this period of readjustment. |
Soak in the bath and have a glass of hot milk before going to bed. If you can't sleep, get up and read - or listen to the radio. |
Other common withdrawal symptoms include dry mouth, sore throat, headaches, digestive problems, fatigue, tearfulness, mouth ulcers, and weight gain.
Weight gain:
Not everyone gains weight after they quit smoking. However, on average, smokers gain 2 kg's after quitting. Sometimes this is because your body uses less energy than it did when you were smoking. More commonly, weight gain occurs because recent quitters replace cigarettes with food. Luckily, weight gain is avoidable. The following tips may help you maintain your current weight after quitting:
- Plan to eat 3 to 6 small meals daily instead of one big meal
- Avoid fatty foods
- Eat more fresh fruits and vegetables
- Stay active - do more exercise (e.g. a brisk walk around the block)
If you still gain weight, do not panic. Your body may just need more time to get used to not having nicotine. If you consume a healthy diet, avoid over-eating, and exercise regularly, you will shed those extra kilograms. Try to remember that the benefits of stopping smoking far outweigh the risks of gaining a few kilograms. For more information on healthy eating, phone the Heart Foundation of Southern Africa's help line 0800 223 222.
Other Tips:
Here are some other tips to help you cope with withdrawal symptoms and stay smoke-free:
- Do stretching exercises to relax your body, clear your mind, and distract yourself from thinking about smoking
- Get plenty of rest to give your body time to adjust to life without nicotine
- To keep feeling positive, give yourself plenty of time for those activities that are really important to you
- Reduce stress in your life - try this simple technique to relax and unwind:
First reduce nearby noise. Sit comfortably, close your eyes, and breathe quietly. Concentrate on your breathing and say the word "calm" or "relax" as you breathe out. After 5 or 10 minutes, you'll feel refreshed.
"The difference between impossible and possible, lies in one's determination." - Tommy Lasorda