Quitting smoking is not easy… It’s common to feel anxious and stressed during the “release.” Here are some tips to help you overcome the challenges and succeed.
You’ve made a decision! You’ve decided to quit smoking. Let it go! But know that you (and the people around you) must bravely control yourself for the first few days. In fact, quitting smoking often causes irritation, anxiety and other negative symptoms related to nicotine addiction. But there is no reason to despair; they will eventually disappear and there are some tips you can use to prevent or control them.
Withdrawal syndrome: what is it?
Nicotine, found in cigarettes, is an addictive substance. After being inhaled with the smoke, it quickly penetrates the blood vessels and the brain, causing physical dependence in smokers. Take the Fagerstrom test to find out how you are doing.
When you quit smoking, your body (exposed to a dose of nicotine and withdrawn from it) reacts. Bad symptoms will be felt. Here are the most prominent ones:
stress;
sad;
weakness;
can’t sleep;
constipation;
increased appetite and weight gain;
strong desire to smoke;
depression;
depression.
Quitting Smoking: How long does it take to quit smoking? It takes about a month after quitting smoking without any adjustments to quit nicotine. Not all of these symptoms disappear at the same rate:
After 1 to 2 days, dizziness (due to better oxygenation or pressure) should disappear;
After 2 to 4 weeks, we stop feeling it and the body gradually gets used to not taking the nicotine “medicine”, which has a stimulating effect;
It takes about 3 weeks for sleep to regulate itself;
Coughing may appear within 3 or 4 weeks;
Nicotine stimulates the intestines and it takes 3 to 4 weeks after the last cigarette to return to normal. Before this, constipation will occur;
Loss of appetite and sugar taste control will occur for several weeks;
Irritability and loss of desire to smoke at different times.
What can be used instead of cigarettes?
nicotine replacement
Nicotine replacement can help partially compensate for the nicotine deficiency when quitting smoking. Transdermal nicotine patches are customized to your seizure level and help reduce withdrawal symptoms by slowly and continuously releasing nicotine throughout the day.
urge to smoke. They can be used in conjunction with the patch because of the risk of relapse.
distractions
A few small things can help a lot during withdrawal. If you have a craving, you can:
take a walk;
brush your teeth;
have a big glass of water;
eat fruit;
chew some gum;
engage in activities that engage your brain (sports, games, talking…). Tips to stop stress
Choose the right time to quit smoking
To limit the emergence of all these emotions, it is best not to choose a “D” day when you are busy, have a personal problem or feel uncomfortable.
Enjoy quiet times such as holidays. Talk to your loved ones about your work and sign up for smoking cessation counseling, as many hospitals now do. With the help of a behavioral and cognitive psychology team, your chances of success will increase and you will be able to contribute better to the process, provided that the necessary permission is not insufficient.
Avoid stimulants
Lifestyle plays an important role in combating the negative symptoms of quitting smoking. It is particularly recommended to reduce the amount of coffee or tea that can damage the brain and cause anxiety. Also pay attention to what you drink and eat!
Find ways to relax
The benefits of participating in physical activity are that it makes you feel good, prevents stress and prevents weight gain by quitting smoking, but it is also a way to keep your brain busy. It is time to get back in the pool, get ready for a long walk, try a yoga class… Any exercise that helps you relax is welcome.
Get a good rest
Why not try a relaxing holiday, either alone or with a professional, to relax? Drinking a cup of herbal tea in the evening can be a new habit that will help you sleep. Sleep is important in reducing withdrawal symptoms. If you are anxious or stressed, it is better to go to bed first;