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How to overcome withdrawal symptoms and inciting when deciding to stop smoking

What are some of the withdrawal symptoms associated with quitting smoking?

It is possible that quitting smoking causes problems in the short term, especially in those who have smoked a lot for several years. These temporary changes can result in withdrawal symptoms.



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The most common withdrawal symptoms associated with quitting are:

•     Nicotine cravings (nicotine is the substance in tobacco that causes addiction)
•     Anger, frustration and irritability
•     Anxiety
•     Depression
•     Weight gain

According to studies, about half of smokers have reported feeling at least four withdrawal symptoms (such as anger, anxiety or depression) when quitting ( 1 ). There are people who reported feeling other symptoms, such as dizziness, an increase in the number of dreams they have and a headache ( 2 ).

The good news is that there are many things you can do to reduce cravings and overcome common withdrawal symptoms. Even without medications, these symptoms and other problems diminish over time. It may help to know that these symptoms are more intense during the first week of abstinence. From that point, the intensity usually decreases as the first month passes. However, everyone is different and there are those who show withdrawal symptoms for several months after quitting ( 3 , 4 ).

What are the inciters of smoking tobacco?

Apart from the cravings for nicotine , perhaps the memories of situations in your daily life when you used tobacco encourage you to go back to smoking. The inciting ones are the states of mind, feelings, places or tasks of your daily life that produce in you a desire to smoke.

These inciters are:

•     Being in the company of smokers
•     Start the day
•     Feel tension
•     Being inside a car
•     Drink coffee or tea
•     Enjoy a meal
•     Drink alcoholic beverages
•     Feeling bored

Knowing what prompts you will help you maintain control, as you can choose to avoid it or keep your mind distracted and busy if you can not avoid it.

What can I do about cravings for nicotine?

By constantly smoking, you get used to having some degree of nicotine in your body. You control that degree by the amount you smoke, by the depth with which you inhale tobacco smoke and by the type of tobacco you consume. Quitting smoking results in intense cravings when your body wants more nicotine. It takes time to overcome nicotine addiction. Also, when you see other people who smoke or when you are in the presence of incitement, you may feel cravings for nicotine in your body. These cravings are real and not the product of your imagination. At the same time, your mood may change, and your heart rate and blood pressure may go up.

The urge to smoke tobacco comes and goes. Usually, cravings only last a while. They often begin an hour or two after smoking the last cigarette, become intense for several days and may last several weeks. As the days go by, the cravings will occur more distanced. You may feel occasional mild cravings for six months.

Here are suggestions for overcoming nicotine cravings:

•     Remind yourself that the cravings will pass.
•     Avoid situations and activities that used to be associated with smoking tobacco.
•     As a substitute for smoking, try to chew carrots, pickles, apples, celery, sugar-free gum, or hard candy. It is possible that by keeping your mouth busy neutralize the psychological need to smoke.
•     Try this exercise: Inhale deeply through your nose and exhale slowly through your mouth. Repeat 10 times.
•     Ask your doctor about nicotine replacement products or other medications.

Visit Smokefree.gov on the Internet, a website created by the NCI's Tobacco Control and Research Unit, and see the complete guide to quitting smoking: Stop smoking today! Let's do it!

How can I overcome anger, frustration and irritability?

After quitting, you may feel tense and temperamental, and perhaps give up faster than usual when doing chores. Also, you may be less tolerant of others and may argue more.

According to studies, the most common negative emotions associated with quitting smoking are anger, frustration and irritability. These negative emotions are more intense during the first week of abstinence and may last from two to four weeks ( 2 ).

Here are suggestions for overcoming negative emotions:

•     Recall that these emotions are transient.
•     Participate in a physical activity, such as walking.
•     Reduce caffeine intake by limiting or avoiding coffee, soda and tea.
•     Try meditation or other relaxation techniques, such as massage, soak in a hot tub or inhale deeply through the nose and exhale through the mouth ten times.
•     Ask your doctor about nicotine replacement products or other medications.

How can I overcome anxiety?

Within 24 hours of quitting, you may feel tense and agitated. You may feel tension in your muscles, especially around the neck and shoulders. Studies have indicated that anxiety is one of the most common negative states associated with quitting. If you feel anxiety, it increases in the first three days after quitting and can last two weeks ( 2 ).

Here are suggestions for overcoming anxiety:

•     Remind yourself that anxiety will happen over time.
•     Book quiet time every morning and night, a time of the day where you can be alone and in a quiet environment.
•     Do physical activities, such as walking a little.
•     Reduce caffeine intake by limiting or avoiding coffee, soda and tea.
•     Try meditation or other relaxation techniques, such as massage, soak in a hot tub or inhale deeply through the nose and exhale through the mouth 10 times.
•     Ask your doctor about nicotine replacement products and other medications.

How can I overcome depression?

It is normal to feel sad for a while after quitting the habit for the first time. If you experience mild depression, it will start on the first day, continue the first weeks and disappear in less than a month.

Having a history of depression is associated with more severe withdrawal symptoms, such as more severe depression. Some studies indicate that many people with a history of major depression will have a new depressive episode after quitting. However, major depression is rare after quitting those who do not have a history of depression.

Many people have a strong desire to smoke when they feel depressed. Here are some suggestions to overcome depression:

•     Call a friend and make plans to have lunch or go to the movies, a concert or another pleasant event.
•     Identify specific emotions when feeling depressed. Actually, do you feel tired, loneliness, boredom or hunger? Focus on these specific needs and respond to them.
•     Increase your physical activity. This will help improve your mood and depression.
•     Breath deeply.
•     Make a list of things that annoy you and write how to solve them.
•     If the depression continues for more than a month, visit your doctor and ask about prescribed medications that may help you with your depression. Studies have shown that bupropion and nortriptyline can help people who have a history of depression and who are trying to quit smoking. Nicotine replacement products also help ( 5 ).
•     Visit the website of the National Institute of Mental Health to learn more about the signs of depression and where you can go for help.

How can I get over the weight gain?

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, when quitting, smokers reach the weight they would have if they had never smoked ( 6 ).

Although most smokers raise less than 10 pounds after quitting, such an increase can be problematic for some people ( 7 , 8 ). However, the benefits exceed the health risks of a slight weight gain.

Here are suggestions to control weight gain:

•     Ask your doctor about the medication bupropion. Studies indicate that it helps counteract weight gain ( 5 ).
•     Studies also show that nicotine replacement products, especially chewing gum and nicotine lozenge, can help with weight gain ( 5 ). Because some people increase their food intake ( 6 ), regular physical activity and choosing healthy foods can help you maintain a healthy weight.
•     If the weight gain is problematic, you may need to consult with a nutritionist or dietitian.

How can I resist the urge to smoke when being in the company of smokers?

You may want to analyze the situations in which when you see other people smoking, your desire to do so is triggered. Think about what there is in those situations that incites you to want to smoke. Is it because you associate the feeling of happiness with being around smokers? Or, is there something special in such situations, such as being close to the people you normally smoke with? Is it tempting to join others in order to take routine breaks to smoke?

Here are some suggestions:

•     Limit your contact with smokers, especially during the first few weeks after quitting.
•     Do not buy, charge, light or hold cigarettes for others.
•     If you are in a group and start smoking, ask for permission and do not return until they are finished.
•     Do not allow others to smoke in your home. Put a small sign that says "Do not smoke" near the front door.
•     Ask others to help you stay smoke free. Give them specific examples of favorable things (like, not smoking near you) and unfavorable things (like, asking you to buy them cigarettes).
•     Concentrate on what you have achieved by quitting smoking. For example, think about the good health you will have once the effects of smoking disappear from your body and you can say that you are free of tobacco. Also, add up the amount of money you have already saved by not buying cigarettes and imagine (in detail) how you will spend what you have saved in six months.

How do I start the day without smoking?

Many smokers light a cigarette just as soon as they wake up. After 6 or 8 hours of sleep, the smoker's nicotine concentration decreases, which is why you need a nicotine refill to start the day. When you quit, you must prepare yourself to overcome the physical need and routine of waking up and smoking a cigarette. Instead of extending your hand to pick up your cigarettes in the morning, here are some suggestions:

•     The morning can set the tone for the rest of the day. Plan a different routine upon waking up, and divert your attention from smoking.
•     Make sure there are no cigarettes within reach.
•     Before sleeping, write down a list of things to avoid in the morning that will make you want to smoke. Put that list where you used to put your cigarettes.
•     Start each day with a planned activity in which you occupy for an hour or more. This will keep your mind and body busy so you do not think about smoking.
•     Start the day by breathing deeply and taking one or more glasses of water.

How can I resist the urge to smoke when I am in tension?

According to most smokers, one of the reasons why they smoke is to overcome the tension. This happens because, effectively, smoking cigarettes alleviates part of the tension by releasing powerful chemical compounds in the brain. Temporary changes in brain chemistry make you feel less anxiety, greater pleasure and alert relaxation. By quitting smoking, you may be more aware of stress.

The worries, responsibilities and annoyances of daily life can all contribute to stress. As time passes without smoking, your ability to overcome stress will improve, especially if you learn relaxation techniques and to reduce stress.

Here are some suggestions:

•     Know what causes tension in your life (your job, your traffic, your children, your money) and identify the signs of tension (headaches, nervousness or difficulty sleeping). Once you pinpoint high-risk inciting situations, you can begin to think of new ways to overcome them.
•     Look for quiet periods in your daily life. For example, set aside an hour in which you can set yourself apart from other people and your ordinary environment.
•     Try relaxation techniques, such as progressive relaxation or yoga, and practice whichever is best for you.
•     Rehearse and visualize your relaxation plan. Put your plan in motion. Modify your plan when necessary.
•     It can help you read a book on how to overcome stress.

How can I resist the urge to smoke when driving or driving in a car?

You may have become accustomed to smoking when driving to relax during traffic congestion or to stay alert on a long trip. Like many smokers, maybe smoke a cigarette when driving to work or back home to reduce stress, stay alert, relax or just to pass the time. There is some evidence that indicates that, indeed, smoking makes you feel better and more alert.

Here are suggestions for short trips:

•     Remove the ashtray, cigarette lighter and cigarettes from your car.
•     Keep low-fat treats in your cart (for example: licorice, sugar-free chewing gum, and hard candy).
•     Put your favorite music and follow the lyrics.
•     Take an alternative route to work or try public transportation.
•     Clean your car and be sure to use deodorants to reduce the smell of tobacco.
•     Tell yourself:

•         "This anxiety will disappear in a few minutes."
•         "So I do not like the trip. Big Deal! It will not last forever! "
•         "My car smells clean and fresh!"
•         "Now I am a better driver than when I drove and smoked."

When driving or going with other people:

•     Ask passengers not to smoke inside the car.
•     If you do not drive, find something to do with your hands.

It is possible that your desire to smoke is more intense and frequent on longer trips. Here are suggestions for long trips:

•     Take a long break.
•     Take fresh fruit with you.
•     Plan rest stops.
•     Plan stops for water or fruit juice.

How can I resist the urge to smoke when I have coffee or tea?

You may have the habit of smoking when you drink coffee or tea (for example, during or after meals, or during breaks at work), and you may associate pleasant feelings with a hot drink. When you stop smoking, expect to feel an intense craving for a cigarette while drinking coffee or tea. Even though you do not need to leave your coffee or tea to kick the habit, do not be surprised if you do not taste as good without a cigarette

Here are some suggestions:

•     If you used to smoke when drinking coffee or tea, tell others that you do not smoke anymore so they will not offer you cigarettes.
•     Between each sip of coffee or tea, breathe deeply to inhale the scent. Inhale deeply and slowly while counting to five and then exhale slowly, counting to five again.
•     Try decaffeinated coffee or tea for a while, especially if quitting makes you irritable or upsets your nerves.
•     Keep your hands busy by chewing healthy foods, scribbling, or making a to-do list for the day.
•     If the urge to smoke is very intense, take your tea or coffee faster than normal and then change activity or room.
•     When you quit, you may feel sad when you drink coffee or tea without smoking. Concentrate on your achievements when quitting tobacco.

How can I enjoy a meal without smoking?

Usually, food tastes better after quitting, and you may have more appetite. Do not be surprised if you want to smoke after meals. Possibly your urge to smoke after meals depends on whether you are alone, with other smokers or with people who do not smoke.

Your cravings for smoking may be more intense with certain foods, such as with spicy or sweet foods. Also, the cravings for smoking can be more intense at different times of eating.

Here are some suggestions:

•     Know what types of foods increase your cravings for smoking and avoid them
•     If you do not have company, call a friend or go for a walk as soon as you finish eating.
•     Brush your teeth or use a mouthwash as soon as you finish your meals.
•     If you drink coffee or a juice, concentrate on the flavor.
•     Wash dishes by hand after eating, you can not smoke with wet hands!
•     Eat in restaurants that do not allow smoking.

How do I resist the urge to smoke when I drink an alcoholic beverage?

Maybe you have the habit of smoking when you drink beer, wine, liquor or mixed drinks, and perhaps associate pleasant sensations with drinking alcoholic beverages. When you stop smoking, you may feel intense cravings for smoking when you drink alcohol. Know this in advance if you are going to drink alcohol. If you choose to do so, keep in mind that your control over your behavior will be influenced by alcohol. It is possible that when you try to quit smoking, drinking alcohol makes it even harder to get over smoking.

Here are some suggestions for the first weeks after quitting:

•     Reducing or avoiding alcohol is helpful for many people.
•     Switch to non-alcoholic drinks.
•     If you drink, do not choose the alcoholic beverage you used to drink when you smoked.
•     Do not take at home or alone.
•     Avoid places where you normally drink alcohol or drink only with friends who do not smoke.

How can I resist the urge to smoke when I feel bored?

When you stop smoking, you may miss the intense vehemence and pleasant feeling that nicotine gives you. This could be particularly true when you feel bored.

Here are some suggestions:

•     Plan more activities than you can do in the time available.
•     Make a list of chores when facing the free time.
•     Move! Do not be in the same place for a long time.
•     If you feel bored when waiting for something or someone (a bus, a friend, your children), distract yourself with a book, a magazine or a crossword puzzle.
•     Observe and listen to what is happening around you.
•     Carry something to keep your hands busy.
•     Listen to one of your favorite songs.
•     Go out, if you can, but not to places that relate to smoking.

Do Nicotine Replacement Products Relieve Nicotine Cravings and Withdrawal Symptoms?

Yes. Nicotine replacement products deliver an accurate dose of nicotine to the body, which helps alleviate the cravings and withdrawal symptoms that people who try to quit often feel. These products are effective treatments that can increase the likelihood that a person will quit smoking successfully ( 5 , 9 ).

There are five types of nicotine replacement products that have been approved by the US Food and Drug Administration. UU ( FDA ):

•     The nicotine patch is available without a prescription. Every day a new patch is put on the skin, which administers a small, but continuous, dose of nicotine to the body. This patch is sold in various concentrations, usually as a treatment for eight to ten weeks to quit smoking. Normally, as the treatment progresses, the nicotine dose is lowered. It is possible that the nicotine patch is not a good option for people with skin problems or allergies to the adhesive tape. Also, a side effect that some people have when using the patch at night is to have intense dreams. These people may decide to wear the patch only during the day.
•     Chewing gum with nicotine is available without a prescription in two concentrations (2 and 4 milligrams). When a person chews said gum and places the chewed product between the cheek and the tissue of the gum, nicotine is released into the bloodstream by the lining of the mouth. To maintain a constant degree of nicotine in the body, you can chew a new piece of gum every one or two hours. Apparently, the 4 milligrams dose is more effective among smokers of higher dependency (who smoked twenty or more cigarettes a day) ( 10 , 11 ). Perhaps nicotine gum is not appropriate for people with temporomandibular joint disorders or for those who have dentures or other orthodontics, such as dental bridges. Gum releases nicotine more effectively when you do not drink coffee, juice or other acidic beverage at the same time.
•     The nicotine pill is available without a prescription in concentrations of 2 to 4 milligrams. The pill is used in a similar way to nicotine gum : it is placed between the cheek and the gum and allowed to dissolve. Nicotine is released into the bloodstream by the lining of the mouth. The pill works best when used every one or two hours and when you do not drink coffee, juice or other acidic drink at the same time.
•     The nicotine nasal spray is available only with a prescription. The atomizer comes in a pump bottle that contains nicotine so that people who use tobacco can inhale when they have the urge to smoke. Nicotine is absorbed faster with the atomizer than with other nicotine replacement products. This product is not recommended for people with diseases of the nose or sinuses, allergies or asthma, nor is it recommended for young people who use tobacco. Side effects of the spray are sneezing, coughing, tearing, but these problems usually disappear with continued use.
•     The nicotine inhaler , also available only by prescription, delivers a vaporized form of nicotine to the mouth by means of a mouthpiece attached to a plastic cartridge. Even when it is called an inhaler, the device does not deliver nicotine to the lungs in the way the cigarette does. Most of the nicotine travels only to the mouth and throat, where it is absorbed through the mucous membranes. Common side effects are irritation of the mouth and throat, and cough. Anyone who has breathing problems, such as asthma, should use the inhaler carefully.

Experts recommend the combination of nicotine replacement therapy with the advice or advice of a doctor, dentist, apothecary or other health professional. Also, experts suggest that smokers leave tobacco products before starting to use nicotine replacement products ( 12 ). A lot of nicotine can cause nausea, vomiting, dizziness, diarrhea, weakness or an accelerated heart rate.

Are nicotine replacement products dangerous?

Because tobacco smoke contains many toxic and carcinogenic substances, it is less harmful if a person receives nicotine from a nicotine replacement product than from a cigarette. The prolonged use of these products has not been associated with any serious adverse effect ( 11 ).

Are there non-nicotine products that help people quit smoking?

Yes. A doctor may prescribe one or more medications that do not contain nicotine :

•     Bupropion , an antidepressant available by prescription under the brand name Zyban®, was approved by the FDA in 1997 to treat nicotine addiction. This drug can help reduce the symptoms of nicotine withdrawal and cravings, and can be used safely in combination with nicotine replacement products ( 9 , 12 ). There are several side effects associated with this product. Talk to your doctor to see if this drug is right for you.
•     Varenicline , a medicine that is only sold by prescription under the Chantix ® brand, was approved by the FDA in 2006 to help tobacco smokers quit. This drug can help those who want to stop smoking because it can ease their cravings for nicotine and block the pleasurable effects of nicotine if they smoke again. There are several side effects associated with this product. Check with your doctor to see if this medicine is appropriate for you.

Are there alternative methods to help people stop smoking?

Some people claim that alternative methods, such as hypnosis , acupuncture , acupressure , laser therapy (the stimulation of acupuncture points in the body with a laser) or electrical stimulation can help reduce the symptoms associated with abstinence from nicotine However, in clinical studies it has not been found that such alternative therapies help people to stop smoking ( 13 ). There is no evidence that alternative methods help smokers who try to quit.