The first few days without nicotine will likely be the most difficult. However, knowing what to expect in advance and planning accordingly can help ease the transition into your smoke-free lifestyle.
In addition to nicotine addiction, smoking involves many habits and rituals. In order to quit smoking permanently, one must not only eliminate the smoking habits, but replace them with new, pleasurable ones.
Changing your environment, such as sailing on a cruise or escaping to an all-inclusive resort, where all your needs are cared for, there is no stress, and you are away from your regular routine, is ideal for restructuring your days and taking your first steps in a smoke-free world.
In order to gain the most benefit from the luxurious settings, we believe it is important to be aware of triggers that induce the desire to smoke. Plan your days in your new surroundings, in a manner that avoids your normal triggers. For example, if you always smoke when you have a glass of wine, it may be best not to drink. If your morning ritual includes smoking soon after waking-up, then a change may be to turn on the television and watch the news, or go for a brisk walk instead. Perhaps deep breathing exercises would be a healthier way to start your day.
During the first few days without nicotine, most people experience some, or all of the following symptoms. Please be aware that these are to be expected, and if you continue to abstain from nicotine, the symptoms will likely subside more quickly.
- Mood Swings
- Irritability
- Anxiety
- Cravings
- Nervous Tension
- Trouble Focusing
- Feeling Disoriented
- Highly Emotional
- Aggressive thought pattern or behavior
- Anger
- Frustration
- Hypersensitivity to noise or lights
- Depression
- Headaches
- Coughing
- Impatience
- Aching muscles
- Dry mouth / Dry throat
- Boredom
- Restlessness
- Dizziness
- Food cravings
- Difficulty sleeping
- Increased perspiration
- Nausea
- Anxiety
It is common for those who are quitting smoking to experience a degree of anxiety. This may manifest as feelings of apprehension, uneasiness and physical symptoms such as upper-body muscle tightness. Feelings of anxiety are likely to be at their worst within a day or two after your last cigarette. If you are able to remain nicotine-free, the feelings of anxiety should gradually subside with a few weeks.
If you find that your anxiety is preventing you from completing normal activities of daily living, or if your symptoms persist beyond a few weeks, consult your physician. This may be a sign of a treatable anxiety disorder.
Normal symptoms of anxiety due to nicotine withdrawal may be addressed may be minimized in a variety of ways.
Exercise is a known stress-reducer. Take a walk, do sit-ups or push-ups, go to the gym if you are a member. Do simple stretching exercises. Rent a low-impact exercise or yoga video. Remember to consult your physician before beginning any exercise regiment.
Take some time each day to write in a cessation journal. It does not matter what you write about: the events of the day, your feelings, stories, poetry, etc., what matters is that you write.
Call a friend or relative who is a calming influence. As much as possible, avoid individuals who tend to stress you out.
If you cannot avoid individuals who exacerbate your feelings of anxiety, do your best to not engage in argumentative discussions. At least during this time of nicotine withdrawal, do some deep breathing, smile, nod, and picture the individual in a ridiculous outfit. It is important to keep stressors at a minimum during this time. If possible, get a massage.
Learn to meditate.
Imagine what it feels like to be calm and free of distress.
Do simple deep-breathing exercises. For example: breathe in slowly through your nose while you silently count to five, hold your breath for a count of two, then slowly exhale through your mouth as you count to seven. Repeat five or more times. If you do not have time to do this five times, do it once. As you breathe in, concentrate on pushing out your abdomen rather than your chest (this helps oxygen reach the bottom of your lungs rather than only the top). As you breathe out, tighten your abdomen, pulling your stomach in (this helps to push more carbon dioxide out of your lungs).
Keep in mind that some anxiety is part of the nicotine withdrawal process, and not an indication of personal deficiency.
You may experience additional symptoms not listed here. If you become concerned, please consult your coach or counselor who may then refer you to a physician if necessary.
In an effort to help you cope with these symptoms, we recommend that for the first two days without nicotine, you give yourself permission to do anything you enjoy aside from smoking.
Cravings
It is normal to experience cravings for nicotine when you first quit smoking. These cravings will vary in frequency and duration. They will most likely lessen in the coming weeks and months. If you know to expect them, you will be better able to work through them without giving in to the temptation to smoke. Remember that while cravings may be very intense at the moment, they will always pass. The important thing is to have a game plan for handling them when they do arise. Think about and plan for what would be viable alternatives to smoking.
- Change your environment: leave the room, go outside, go inside
- Wash your hands
- Take a shower
- Trim and / or file your nails
- Brush your hair
- Ladies: touch up, apply or reapply make-up
- Count the money / coins in your wallet
- Go through junk mail
- Do the dishes
- Organize a drawer of your toolbox
- Sew on that button that popped off six months ago
- See what you can find under the couch cushions (maybe that’s where the button is)
- Count the number of hours since your last cigarette and congratulate yourself.
- Count your reasons for deciding to quit in the first place. Commit, again, to remaining smoke-free
- Drink ice water
- Remind yourself that this craving will pass
Of course, there is the obvious: chew gum (sugarless is best), carrot sticks, mints, sunflower seeds, celery sticks, pickles, apple slices, and grapes. Slice and freeze different fruits such as apples, bananas, grapes, peaches and melon. Frozen fruit takes longer to eat, providing more time for the craving to pass. Sugar-free popsicles are another alternative to cigarettes.
What other alternatives can you come up with?
Depression
It is very common to experience feelings of sadness or depression when you are quitting smoking. Your body needs to adjust during the time of nicotine withdrawal. Psychologically, it is natural to experience a sense of loss when you give up cigarettes. Despite the negative consequences of smoking, cigarettes had become an important part of your day, and thus it will take time to adjust to your new, smoke-free lifestyle.
Symptoms of depression may include:
- Sadness
- Irritability
- Loss of interest in activities that you previously enjoyed
- Sleep disturbances: either experiencing insomnia or sleeping excessively
- Difficulty concentrating
- Low energy
- Difficulty making decisions
- Feelings of hopelessness
- Changes in eating patterns, either poor appetite or overeating
- Restlessness
- Lack of motivation
These symptoms may be common to individuals who are withdrawing from nicotine. However, if the symptoms persist for longer than 2 weeks, or if they significantly interfere with your ability to perform your daily activities, it is important to contact your physician or a mental health professional. If you need assistance in finding an appropriate professional, please contact us, and we can assist you in finding someone in your area.
If your symptoms of sadness are due to nicotine withdrawal and are mild, there are things that you can do to minimize the discomfort.
Exercise: Exercise increases the levels of endorphins in our body. These are the hormones that help us to feel happy. As with so many other aspects of smoking cessation, exercise can make a noticeable difference in the frequency and duration of negative symptoms. Remember to always consult your physician before beginning any exercise program.
Treat yourself well during the early stages of quitting: Do things that you consider fun, for example: rent movies, visit the library, get a massage or a manicure, think about how much better your life will be when you are free of nicotine addiction, imagine how proud of yourself you will feel after this accomplishment, think about what else you can accomplish, cook foods that you enjoy, have friends over if that is an activity that lifts your spirits.
Get support: When feeling down, remember that you don’t always have to go through it alone. Join Quit Pals on Facebook or call a supportive friend or family member. Remember that you are not alone in your feelings. Others who have quit smoking have gone through what you are going through.
Distract yourself: When feelings of sadness or loss strike, watch TV, read a magazine, send an email to a friend or visit humorous websites online.
Write in a Journal: Studies have repeatedly shown that people who write in a journal on a regular basis tend to have lower levels of depression than those who do not. Set up a time during the day or evening when you can spend a few minutes writing. You can use a journal, notebook, or type your journal on a computer. What you write about is not as important as the fact that you make time to write. Even five or ten minutes per day is beneficial. The journal is your personal space. Write whatever you want in it: feelings, experiences, events of the day, plans for the future, the fact that you think writing in a journal is stupid, anything that comes to you as you sit down to write.
Nutrition
Adhering to a balanced diet will help minimize feelings of depression as well as assist your body in detoxifying from nicotine more quickly. It is beneficial to eat small meals and snacks throughout the day in order to maintain stable blood sugar levels, and thus more stable mood. Carry nutritious snacks such as granola bars or whole wheat crackers with you, in case you are out for longer than you expected and become hungry. Excessive hunger and low blood sugar levels increase discomfort. It may lower your resolve to remain smoke-free and increase your risk of relapsing. You may want to discuss the benefits of vitamin supplements with your healthcare professional.
