Withdrawal Sucks

Look, you’re going to experience nicotine withdrawal symptoms and it’s not going to be fun. While symptoms can feel different for each person, they’re usually uncomfortable and annoying. But, there are ways to make the process easier. Here are some things you can expect.

Urges and cravings

Since your body is addicted to nicotine, it’s normal to feel cravings or urges to smoke. Basically, your body is trying to scratch the nicotine itch.

Feeling grumpy

Many people feel irritated, grouchy, or upset when they’re trying to quit smoking. It’s your body trying to recalibrate. Don’t be too hard on yourself if you’re more irritable than normal. Practicing mind over matter is no small feat.

Being restless

Feeling jumpy or restless is basically your body’s version of being grumpy.

Unable to concentrate

It can be harder to concentrate in the first few days after you quit and it can feel like all you’re thinking of is smoking. This will pass with time. Mind over matter, you got this.

Having trouble sleeping

It’s normal to have trouble sleeping as your body tries to readjust to not having nicotine. If lack of sleep is an ongoing issue you’re experiencing, talk to a doctor.

Feeling hungrier

What you consume can be all consuming, but you’re doing the best you can. Make the choices that make sense for you and if you’re not sure, talk to your doctor.

Being anxious or sad

Some people experience mood changes, including feeling anxious, sad, or depressed, for a short period of time after they quit smoking.

Quit Tip: Don’t let these withdrawal symptoms deter you from quitting. It’s not going to be easy, but it will be worth it. Potentially life-saving worth it.

How to Quit

We all know that smoking isn’t good for us, but that doesn’t mean it’s easy to quit. If you’re ready to kick your nicotine habit, we’ve got you covered with these manageable tips and tricks.

Share the news

Tell people in your life that you’re quitting so they can encourage you and hold you accountable when it gets hard. If you spend time with people who also smoke, ask them to support you by not smoking around you. A doctor can help you figure out the best plan for success.

Avoid triggers

Whether you’re a social smoker or a stressed-out smoker, understanding your triggers can help you avoid them while you quit smoking. We’re not saying that you should never be in a social setting or that you’ll never get stressed out again (we wish!), but understanding your triggers will allow you to be prepared to handle them in a different way that doesn’t rely on tobacco.

Nicotine replacement therapy

Your body is addicted to nicotine, which is part of why quitting smoking is so hard. To make it easier, try using a nicotine replacement option to satisfy the itch without the cancer-causing smoking. You can try:

• Nicotine patches, gum, or candies that you can purchase without a prescription
• A prescription from your doctor that has nicotine in it, usually in the form of a nasal spray or inhaler
• A prescription that doesn’t have nicotine in it, but helps curb your nicotine cravings (i.e. Wellbutrin, Zyban)

Quit Tip: E-cigarettes and vaping have become popular as a way to stop smoking cigarettes. However, they haven’t been studied enough yet to know the extent of their negative health effects. Rely on proven methods to curb your cravings rather than starting a different potentially dangerous habit.

Kick the cigarette can down the road

Not literally, unless you have a cigarette can, then go ahead and kick that down the road because you won’t be needing it anymore! Tobacco cravings can be intense, but they usually only last 5-10 minutes. When you feel a craving coming on, try to delay the urge by distracting yourself, going to a smoke-free area so you couldn’t even smoke if you wanted to, or treating yourself to something else instead. Over time, you’ll be able to trick your brain to move past the craving.

Chew on it

A lot of people experience an oral fixation or addiction when they smoke cigarettes. Your body has become addicted to what it feels when your mouth is taking a drag. To satisfy this oral craving without giving in to tobacco, try chewing on something like gum, hard candy, carrots, nuts, or toothpicks.

Clean house

Make sure that your environment is working with you, not against you. Get rid of all of the cigarettes, lighters/matches, and ashtrays in your home, car, and at work. Wash or get rid of your clothes, your bedding, and anything else that smells like smoke. This will help you get a fresh start and not be tempted.

Don’t kid yourself

It’s easy to think that if you have just one cigarette, you’ll be able to satisfy your craving and not fall off the wagon. Unfortunately, one usually leads to more and could land you right back where you started. Why do that to yourself? It’s better to avoid cigarettes altogether.

Get physical

Moving your body can help distract you from your cravings, and even make tobacco cravings go away. Try joining an exercise group or going for a walk, run, bike, or swim at times when you’re most tempted. Even short bursts of activity can help, like running up and down the stairs or putting your headphones in and dancing around your living room like no one is watching.

Find relaxation

Stress can be a double edged sword when it comes to quitting smoking. Many people smoke to deal with the stress in their lives, but quitting smoking can also be stressful. Try to manage your stress by meditating, taking deep breaths, listening to soothing music, or doing yoga.

Phone a friend

You don’t have to do this alone. When you’re trying to resist a craving, call a friend or family member to talk it out and distract yourself. You can also try finding a support group or mental health professional. Or you can call 800-QUIT-NOW or text QUITNOW to 333888 to talk to someone, get resources, and make a quit plan you can stick to.

Learn from others

You’re special, but not that special. Many other people have gone through this before. Talk to friends or family members who have previously quit smoking or read strangers stories online to hear what their experience was like and get some encouragement.

Journal it out

Take some time to write down your relationship with smoking and tobacco. Why do you smoke? What are some alternatives you can do when you want to smoke? Most importantly – Why do you want to stop smoking? You may want to feel better, get healthier, protect your loved ones from secondhand smoke, or save money. No matter your personal reasons, writing these things down will allow you to go back and check in when times get hard.

Make a plan

Making a personalized Quit Plan can help you quit for good.

Sources: Centers for Disease Control & Prevention; Mayo Clinic