Nicotine withdrawal
One of the most important reasons why someone smokes is nicotine. It is a chemical substance produced by the tobacco plant and contained in cigarette smoke (and other tobacco products), which is very addictive (in order after heroin and cocaine) and makes the smoker dependent on smoking. Over time, the body gets used to nicotine, however, the more someone smokes, the more they need nicotine to feel normal. In other words, they increase the substance to feel the same good. This is the definition of addiction. When the body does not absorb nicotine, the smoker feels a change in his mood and discomfort, irritation, has problems sleeping and "crazy" for cigarettes. Some also report feelings of anxiety and depression. These constitute the withdrawal syndrome and it takes time to overcome. This is the difficulty faced by anyone who wants to quit smoking and it is experienced differently by everyone. Most people overcome it in a few days or a week, but it can last longer for heavily addicted smokers. Despite this, the smoker has the illusion that this difficulty will torment him for the rest of his life, which makes the effort even more difficult. The smoker does not like this difficulty and at this stage he may light a cigarette and return to smoking. However, these symptoms weaken and disappear as the smoker moves away from the last cigarette. Therefore, he needs to persist, knowing that this phase is temporary, but freedom from smoking will last for the rest of his life.
Managementirelief of nicotine withdrawal symptoms
Some days are easier, some are harder when trying to quit smoking. Recognizing the symptoms can help you plan a strategy to deal with them. Let's look at some of them and how you can deal with them.
The craving for a cigarette
The craving for a cigarette can be mild or extremely intense or even unbearable. Then it is good to remind yourself that you are doing the best for your health. It is good to plan what you will do in such situations, in order to manage it successfully. The craving for a cigarette does not last long. In counseling we teach various tools to overcome the difficult moment.
Have a quit plan. Think in advance about how you will handle these situations when they occur.
Distract yourself from the cigarette.Do something different that will keep your attention, repeat the reasons why you entered this process to stay focused on your goal.
Identify your triggers. Cravings for cigarettes can be triggered by people you hang out with, places you frequent, or situations you are involved in. By avoiding triggers, even temporarily, for the duration of your attempt, you will be able to endure and increase your self-confidence until the triggers are canceled.
Find out what support is available from the state at your local health center or hospital. If the withdrawal period is difficult, perhaps some aids that they will recommend or prescribe will make it easier for you.
Use a quit aid app. You can use it to record the time you experience deprivation, understand the patterns, and deal with them better.
If you feel irritable or grumpy , remember that you are doing something very good for yourself by quitting smoking. Stick to your commitment to quitting and soon these symptoms will be easier to deal with, until they subside.
Anxiety or nervousness
If your energy is too high, try some physical activity, walking, or some manual labor. Also try reducing your coffee or other caffeinated beverages.
Sleep problems. Good sleep is important, especially during downtime. Fatigue works against resilience and makes you more vulnerable. The following steps may be helpful:
- Bedtime and wake-up times should be kept consistent.
- Keep screens away from your bedroom
- Consume caffeine, alcohol, and heavy dinners well before bedtime.
Problems with concentration and clear thinking. Some people have difficulty concentrating and experience slow thinking when they stop smoking. If the symptoms are severe, medication may be able to help.
Feeling sad, anxious or depressed. Smokers experience these feelings more often than non-smokers. After quitting, some may experience increased anxiety, sadness, or depression.. The following may help manage these feelings:
- Participate in a positive activity, hobby, exercise, or ask for support from those close to you.
- Search for other people trying to quit smoking on social media.
- Seek professional advice on quitting smoking
If feelings persist, seek help from a healthcare professional.
Afeelbut hunger. As your body adjusts after stopping, you may experience hunger pangs more often. Carry some healthy snacks with you. snacks. Crispy snacks, such as carrots or raw nuts, combat the feeling of deprivation by keeping your hands and mouth busy. You may be concerned about your body weight after quitting, but it is important to remember that quitting adds years to your life, and quality to your years. The extra pounds can be lost later with a diet plan.
BSC, MPH, PHD
