Nicotine withdrawal symptoms include intense cravings, headaches, anger, trouble sleeping, and even depression, if you have been a smoker for a while.There are undesirable side effects of quitting.You can get support if you come up with a plan to deal with triggers and practice good self-care.You will get through withdrawal and be smoke-free sooner than you think.
Step 1: Don't quit unless you consult with your doctor.
Talk to your healthcare provider if you are having withdrawal symptoms.If you have a health condition like depression that can make withdrawal worse, it's a good idea to do it under medical supervision.Ask your doctor to run cholesterol and blood pressure tests.You can motivate yourself to stay smoke-free if you find that your results improve after stopping.After quitting, your doctor can help you come up with a plan for controlling weight gain.
Step 2: You should know what to expect.
If you read up on nicotine withdrawal, you'll know what to expect.There are some common signs of nicotine withdrawal.
Step 3: Consider nicotine replacement therapy.
Replacement products and medications can help you stay smoke-free.Ask your doctor which products are right for you.Nicotine replacement therapy can come in the form of patches, gum, or prescription inhalers.You can work with your doctor to gradually stop nicotine replacement therapy as your withdrawal symptoms fade.
Step 4: You can join a cessation smoking support group.
Signing up for a group in your community is important during this time.You can get practical tips on dealing with withdrawal in these groups.Hospitals, clinics, libraries, and churches may sponsor smoking cessation groups.Ask your doctor to give you a recommendation.
Step 5: You can get help from a therapist.
A behavioral therapist can help you cope with nicotine withdrawal.They can help you understand your motivation for giving up smoking in order to stay on track.
Step 6: You can access resources that will help you stop smoking.
If you take advantage of the resources that offer tips and inspiration to quit smoking, you can better understand the withdrawal process.Call a quitline to get support or join a program online.The national quitline is 1-800-QUIT-NOW.To get around the clock encouragement and support, you can sign up for a text messaging program called Smoke-free TXT.To sign up, visit thesmokefree.gov.
Step 7: Meditate for a while.
If you reach for a cigarette in the middle of the night, try meditating.Spending 15 to 20 minutes doing a meditation or yoga practice can help you pass the time until cravings fade, and put you in a great mood for the day ahead.If you want to improve your sleep, you can try these activities in the evening.
Step 8: Deep breathing can be used to battle stress.
Stress reduces your ability to deal with nicotine cravings.Deep breathing is a great way to keep stress at bay.For about 4 counts, slowly draw in air through your nose.Hold the breath for 7 counts and then release it through the pursed lips.It is possible to battle anxiety and drift off to sleep more easily with deep breathing.
Step 9: If you have after-dinner cravings, chew gum or suck on peppermint.
Gum or hard candies are a good place to keep your cravings at bay.Your mouth is busy until you have a craving.
Step 10: Fight off boredom by preoccupying yourself.
Don't smoke if you're bored or waiting.If you want to avoid going outside for a smoke, bring along puzzle books or a game on your phone.You can listen to an audiobook during your commute.If you miss the feel of a cigarette between your fingers, try a fidget spinner.
Step 11: Pick up some hobbies.
hobbies that you enjoy doing can help distract you from smokingRunning, cycling, martial arts, sports, and swimming are hobbies that will keep you active and healthy.
Step 12: Smokers should be avoided whenever possible.
Seeing others lighting up may make it difficult to resist, so try to avoid smokers in the early days.Be sure to voice your goal of quitting so others don't invite you outside for a smoke break.Instead of taking a smoke break, consider calling a friend, walking around the block, or watching a funny or inspiring video.Bars and the smoker's courtyard at work are places where you used to smoke a lot.
Step 13: Eat.
You should choose healthy foods to support your body during nicotine withdrawal.Fruits, vegetables, whole grains, lean sources of protein, and nuts and seeds are some of the whole foods that offer an abundance of nutrition.Remove processed, fast, or junk foods from your diet because they can cause a short-term blood sugar spike that causes more hunger when it drops again.Since you'll likely want to eat more, be sure to monitor your calories.If you don't know which range you need to be in to maintain your weight, ask your doctor.
Step 14: Don't drink and eat until you get under control of your cravings.
It's a good idea to lay off alcohol, coffee, and tea for a while.Water or decaffeinated green tea are good for you.If you feel capable of dealing with cravings, you may occasionally enjoy alcohol or coffee again.
Step 15: You should get 7 to 9 hours of rest a night.
Your body needs a lot of sleep.If you want to create a relaxing sleep routine, shut off devices early and do something relaxing like reading or listening to music.If your sleep is disrupted, talk to your doctor.They might suggest an over-the-counter sleep aid.
Step 16: Take 30 minutes for daily exercise.
Staying active can be an effective distraction against nicotine cravings, but it can also support your overall health and wellbeing.Make time for a daily workout.The anxiety and low mood associated with withdrawal can be counteracted by exercise.