What is withdrawal?

When you stop smoking, your brain and body begin the process of healing. People can experience symptoms of nicotine withdrawal that may include any of the following:

• Irritability, frustration, anger, or anxiety - This is very common. Explain to people so they know why you are having problems.

• Difficulty in concentrating - Plan ahead and write to do lists.

• Restlessness/nervousness - You may be "fidgety" and restless. Keep your hands busy.

• Increased appetite - Drink lots of water, choose healthy snack choices such as low-fat or non-fat yogurt, Rice cakes, air popped popcorn, vegetable sticks, frozen 100% juice bars, Jell-O, pretzels, and saltines.

• Problems falling asleep or frequent waking - Try exercises such as walking or swimming. Try to get more sleep. If you cannot sleep, get up and read or watch TV. Do something to take your mind off smoking.

• Slight depression or feeling down - It may help to talk to someone who is trying to quit, has quit, or a counselor.

• Coughing - A few people have heavy coughing for one or two weeks. Coughing is good for your lungs and helps clean them of tars left there by smoking. Carry hard candy with you.

When you stop smoking, withdrawal is worse within the first forty-eight hours and begins to lessen after three or four days. After one week to ten days all withdrawal symptoms should be gone. It is extremely important that you find positive ways to help you cope. If you can get through the first few days, you have a better chance of succeeding.

Dealing with withdrawal

You must plan for the possibility of withdrawal by taking time for yourself, get busy with a new project or whatever works best for you. It's important that you let people know that you are trying to quit smoking and ask for their support and encouragement. Planning for withdrawal symptoms is very important. Let people know what you are going through and ask for their support.

Other useful techniques include the following:

• Organize your day to avoid needing a cigarette to get yourself going.

• Get more exercise. It gives you energy. Try walking or just chores.

• Chew sugar-free gum, carrot sticks, cinnamon sticks, pretzels or licorice sticks. Brush your teeth or rinse your mouth with mouthwash.

• Avoid getting over tired. If you get plenty of sleep you will not need a "pick me up" cigarette.

• Keep your hands busy. Wear a loose rubber bank on your wrist. Snap it when you feel nervous.

• Doodle with a pen or pencil when you are on the phone or in a meeting.

• Handle a coin or paperclip.

• Squeeze a small ball.

• Take up a hobby.

• Try deep breathing exercises.

• Listen to music.

• Talk things out with a friend or loved one.

• Think of the negative health affects of smoking like cancer, heart attacks or leg amputations.

• Keep of list of the pleasures of being a nonsmoker.

• Do more things to give you pleasure.

• Treat yourself to something special.

• Start an exercise program (check with your doctor first).

• It may be easier for you to quit when things are going well in your life. Avoid situations that trigger your urge to smoke.

• Change your routines, work habits and driving route.

• You may need to avoid your smoking friends for a little while.

• Throw away your ashtrays.

• At home, send other smokers outside to smoke.

• Go to places where you are not allowed to smoke.

• Nicotine gum or patches can help you cope with the cravings. Zyban (an antidepressant) has been shown to help with the addiction. Your doctor must prescribe it.

For many smokers they usually cope with stress by smoking. While smoking can provide a short burst of energy or bring about a temporary calm, in the long run it actually increases stress. Practice the 4 D's: Delay, Distract, Deep breathing and Drink water. The following are also great ways to deal with stress:

• Find one or two people to talk to or keep a journal.

• Lean one or two relaxation techniques (soft music) taking a bath, by an audiotape or go for a massage.

• Become more physically active.

• Maintain a healthy diet.

• Learn to deep breath. Take a slow deep breath in through your nose and hold it for a count of five. Push your tummy out at the same time. This makes the air go deeper into your lungs where the smoke used to go. Slowly breathe out through your mouth to the count of seven. Repeat this three times, and feel the relaxation as your stress drops away.

When you are feeling sad and blue and want to smoke, you know (deep down) that a cigarette is only a temporary answer. Having a cigarette will only make you feel worse in the long run and you may even become more depressed because you could not stick with your decision to quit. You may need to do something with your hands.

You may wake up a lot during the night, have trouble falling asleep or dream about smoking. Remember; usually within a month being tobacco free will help your sleeping pattern improve.

Switch to non-alcoholic drinks during the first two weeks of withdrawal, especially fruit juices. For the first few weeks, drink only with non-smoking friends. Nibble on low calorie foods or doodle while drinking coffee or tea. If the urge to smoke is very strong, drink your tea or coffee faster than usual and change activities or rooms.

Keep cigarettes, ashtrays, matches and lighters out of reach.

Hold the phone with the hand you used for smoking. Keep some gum by the phone and chew while you talk.

Like many smokers you may like to light up when you are driving or watching TV. Sit in a different place or clean your car and make sure to use deodorizers to hide the tobacco smell.

Know what kinds of foods increase your urge and stay away from them. Brush your teeth or use mouthwash right after meals.

Is Weight Gain Inevitable?

Weight gain is not inevitable and some people may not gain notable weight. A few studies show that those who continue to smoke and those who quit smoking will gain the same amount of weight over a period of ten years. However, quitting smoking can trigger changes in eating habits by altering the body's metabolic rate. Remember the not smoking is your first priority. Do what you can now to avoid weight gain but accept the fact you might gain a few pounds. If you do, chances are you will lose it in a few months and you can concentrate on a healthier lifestyle. REMEMBER: You are better off in terms of appearance, health, and sense of control, not smoking.  

What can you do to avoid weight gain?

To avoid weight gain, choose healthy foods to help you cope with the triggers to smoke. For example use a rice cake instead of a candy bar to keep your mouth busy. Eat well-balanced meals to curb food cravings. Exercising regularly can control weight gain and actually increase the chance of success when quitting smoking. Exercise can change your body composition and the rate in which you burn calories. It also reduces stress. Talk to your doctor before beginning a workout program and plan a program designed for your age and condition Feel free to call the Piscataquis Public Health Council 564-4344 for more tips on how to avoid weight gain when quitting smoking.