For some people who have decided to quit smoking on their own, it is possible that they’re facing short-term situations, especially those who have smoked a lot for several years. These temporary changes may result in nicotine withdrawal symptoms.
Nicotine withdrawal symptoms or the 4 most common ghosts associated with quitting are:
- Nicotine cravings (nicotine is the substance in tobacco that causes addiction)
- Anger, frustration and irritability
- Anxiety and depression
- Weight gain
It is very likely that a significant number of smokers have reported feeling at least one of the withdrawal symptoms (such as anger, anxiety or depression) when quitting. There are people who reported feeling other symptoms, such as dizziness, increased number of dreams they have or even headaches.
There is two good news! The first is that there are many things you can do to reduce cravings and overcome common nicotine withdrawal symptoms, the second one is that it can significantly decrease these symptoms when you perform the process accompanied by the Abrahamson Method.
Apart from the cravings for nicotine, perhaps the memories of situations in your daily life when using tobacco encourage you to return to smoking. The inciting ones are the moods, feelings, places or tasks of your daily life that produce in you a desire to smoke.
Knowing what prompts you will help you maintain control, as you can choose to avoid it or keep your mind distracted and busy in case you can’t help it.
What can I do if I want to smoke again?
The urge to smoke tobacco comes and goes. Usually, cravings only last for a while. Here are suggestions to overcome nicotine cravings:
- Remember that the cravings will pass. It is a time no longer than 4-5 minutes, where it is you who is in control.
- Avoid situations and activities that used to be associated with smoking tobacco.
- Cinnamon is a wonderful element to trick the mind into your desire for nicotine, you just have to bite a piece and chew it for a few minutes.
- Using geranium or mint essential oils under the tongue also helps a lot.
What if I feel anger, frustration or irritability?
After you quit, you may feel tense and temperamental, and even if you think about it … don’t give up. Also, you may be less tolerant of others and discuss more.
Some suggestions to overcome negative emotions:
- Remember that these emotions are transitory, and are part of a liberation process that you chose intelligently.
- Participate in physical activity, such as walking.
- Reduce the consumption of carbonated beverages and sugary drinks, as these encourage sudden mood swings.
- Try meditation or other relaxation techniques, such as massages, soaking in a hot tub or inhaling deeply through your nose and exhaling through your mouth ten times.
What can I do when I feel that anxiety overcomes me?
Within 24 hours of quitting smoking, you may feel tense and agitated. You may feel the tension in your muscles, especially around the neck and shoulders. For some episodes of anxiety, they can come and go. Some suggestions to overcome anxiety:
- Remember that anxiety will pass over time, feel that this free is a new code for your body and this is being coupled to it.
- Reserve quiet time every morning and night, a time of day where you can be nothing more than you and in a quiet environment. Meet with those things that inspire or generate passion.
- Do physical activities, such as walking a little.
It is also normal to feel sad for a while after leaving the habit for the first time. If you have mild depression, it will begin on the first day, continue the first few weeks and disappear soon. Water intake will help you get through this fast process.
- Call a friend to accompany you in your nicotine release process or call your Wellness Advisor if you are being treated with Abrahamson Center.
- Identify specific emotions when feeling depression. Do you really feel tired, lonely, bored or hungry? Focus on these specific needs and respond to them.
- Increase your physical activity. This will help improve your mood and depression.
- Breathe, breathe, breathe, connect with this vital function
- Avoid self-medication. Preferably look for natural alternatives to let the body continue to detoxify.
My biggest fear is weight gain, how do I handle it?
Gaining weight is common when you quit smoking. Studies have indicated that, on average, people who never smoked weigh a few pounds more than smokers, and that by quitting, smokers reach the weight they would have had if they had never smoked. Some recommendations:
- Eat a diet free of sugars and refined flours
- Don’t consume sugary drinks
- Look for a more balanced diet and, above all, a healthy relationship with food.
- In your moments of feeding do it consciously, it is nourishing your body.
Facing these ghosts is as easy as firm is your desire to stop nicotine and regain health. Always focus on your goal, in maintaining a life away from cigarette addiction and welcoming new habits and healthy and active life.