Smoking is a dangerous addiction. However, recent studies are showing that smokers can recover much more quickly than was previously thought. If you are trying to quit and struggling with the side effects, this article will help inform your decision on how soon you should be expecting relief. All good things take time- so stick with it and get ready for a fast recovery!
Understanding smoking addiction
The ‘withdrawal syndrome’ of smoking is usually described as the symptoms when a smoker stops. These can be defined as a group of bodily and psychological symptoms arising from the abrupt cessation of smoking.
Although these symptoms are undesirable, they are generally not associated with significant morbidity or mortality. These problems associated with stopping smoking are mainly due to nicotine dependence, which develops after many years of repetition of this habit. You can try to use an electric rig for this purpose.
Withdrawal has two phases:
The first 24 hours and a longer phase up to 6 weeks later. The initial phase will become less severe over time because tolerance decreases during abstinence. However, withdrawal symptoms remain much the same for several months, although they are generally moderate in severity after six weeks.
Let us explore five ways you can cope with the most common nicotine withdrawal symptoms.
Dealing with nicotine withdrawal anxiety
The central nervous system effects of nicotine include anxiolysis, sedation, and stimulation. For example, transient relief from depression and anxiety following smoking is a common experience among smokers. It has been shown that withdrawal symptoms are more severe in smokers with an anxiety disorder or history of psychiatric illness. Thus, the presence of psychological distress may enhance the severity of nicotine withdrawal symptoms.
Here are some tips on how you can relieve your withdrawal-related anxiety :
- Change your priorities in life
- Get into new activities
- Reduce stress levels
- Get some exercise
- Eat a healthy diet
- Find new productive friends or talk to those you trust
Dealing with nicotine withdrawal nausea
Most smokers – trying to quit experience nausea. It is one of the most common causes of relapse. Nausea may develop within minutes of not smoking or be delayed several hours after your last cigarette. You can also try the best cbd vape to deal with this issue. Nausea associated with nicotine withdrawal can cause some very unpleasant symptoms, including:
- Stomach pain and cramps,
- Vomiting, and
- Hunger (from low blood sugar).
Other less common symptoms include tremors, Dizziness, Headaches, Night sweats. Here are some tips on how you can reduce your nicotine withdrawal-related nausea :
- Consume small frequent meals.
- Eat slowly to avoid nausea.
- Drink plenty of water (at least 8 ounces every hour).
- Avoid foods that trigger unpleasant memories while smoking, i.e., think about what foods you ate before smoking.
- Don’t drink alcoholic beverages.
Dealing with nicotine withdrawal insomnia
Some people report that they sleep better after smoking, but statistics show otherwise. Tobacco use is commonly associated with poor sleep quality. Sleep disturbance is a common symptom of nicotine withdrawal and tends to peak within the first 2-3 days following smoking cessation. Insomnia can be an extremely long-lasting problem for some people. Here are some tips on how you can deal with your nicotine withdrawal-related insomnia :
- Drink warm milk or tea before bedtime
- Avoid caffeine after noon: avoid alcohol in the evening;
- Sleep in a quiet, dark room (not your usual bedroom)to help reduce emotional stress & anxiety – try to avoid any stressful or confusing thoughts before bed;
- Try to exercise during the day for at least 30 minutes, but not within 2 hours of going to sleep.
- Get up, go outside, and do something relaxing (but don’t smoke): listen to music or read a book for 15-30 minutes.
Dealing with nicotine withdrawal nicotine craving
When the nicotine levels in your body drop, cravings begin to set in. They may start in less than two hours after your last cig. However, they don’t last long. However, you may experience bursts over several months as you attempt to quit. Here are some tips to help you beat nicotine cravings:
- Use nicotine replacement therapy (NRT): use patches, gum, or lozenges to get the nicotine to satisfy your cravings.
- Eat a healthy snack with protein and fat content (nuts, peanuts, cheese, almonds), as these foods can help to curb your cravings.
- Cocoa contains a chemical called phenylethylamine that stimulates dopamine production in the brain (the feel-good chemical). Try eating Cocoa powder or drinking hot chocolate in small amounts every hour or so until you sleep. (Note: it’s not clear whether cocoa does have this effect as there are conflicting reports; nevertheless, it can’t hurt.)
- Consume moderate amounts of caffeine: avoid large amounts as it may have the opposite effect and make you feel more tired, thus increasing cravings.
- Drink some fruit juice: grapefruit or lemon, in particular, can help reduce sugar cravings.
- Avoid smoking triggers. Stay away from your usual hangouts where you used to smoke: don’t allow yourself to come into contact with smokers if possible.
- Stay focused on your quit plan.
Dealing with nicotine withdrawal weight gain
Many people experience significant weight gain after quitting smoking. Nicotine is an appetite suppressant that tricks the body into believing that one has eaten. Here are some more tips on how you can prevent gaining too much weight from your nicotine withdrawal:
- Avoid salty snacks (potato chips & french fries) during the early days of quitting; instead, eat vegetables with healthy dressing.
- Eat breakfast as soon as you wake up (no need to wait till the morning smoke breaks).
- Eat small, frequent meals.
- Try exercising for 30 minutes every couple of hours. Drink lots of water.
- Reduce sugary/salty foods in your diet: replace them with fiber-rich whole grains or yogurt.
- Consume moderate amounts of chocolate or cocoa at least two times a day
- Don’t binge on food.
- Avoid processed junk foods.
You can do this, and you are not alone!