Added: Deepa Casler - Date: 04.01.2022 07:38 - Views: 38859 - Clicks: 7836
You just quit smoking. Five minutes ago, you put out your last cigarette. How do you get through the next few hours and days, which will be among the toughest in your journey to becoming an ex-smoker? You need practical strategies to help you survive the cravings and nicotine withdrawal , and help you break the psychological addiction to cigarettes. After you quit smoking, a lot of good things happen to your body pretty quickly. Within 20 minutes, your heart rate and blood pressure go down. In 12 hours, the carbon monoxide levels in your body go back to normal.
But some pretty unpleasant things happen right away, too. The symptoms of nicotine withdrawal include:. They kick in fast. Research shows that the average smoker starts to feel the symptoms of withdrawal within an hour of putting out their last cigarette. Feelings of anxiety, sadness, and trouble concentrating can appear within the first 3 hours. It's intense but short, though it might not feel that way at the time. Nicotine withdrawal symptoms usually peak within the first 3 days of quitting, and last for about 2 weeks. You should start to make plans before you quit.
During the week before your "quit day," make the following preparations:. List all the reasons you want to kick the habit. Save them on your phone. Print them out on index cards and stash them where you used to put your cigarettes -- in your purse, in your desk drawer, on your nightstand. Pay attention to when you smoke, where, and with whom. Then make plans for what you can do instead. Do you usually have a cigarette with a cup of coffee in the morning? Think of alternatives that will keep your mind and body occupied.
Pick a good quit day. What next? First, you need to learn to delay the urge. Until the urge fades:. You can still be friends with them. Change your habits. If sitting outside your favorite coffee shop with your morning coffee and a cigarette is your old routine, you might find it almost impossible not to light up there. Instead, have tea or juice or go inside, where smoking is not allowed. Many people associate alcohol with having a cigarette, so you might want to stay away from happy hour for a few weeks.
Give yourself small rewards for every single day you make it through the first 2 weeks, and bigger ones at the end of week 1 and week 2. Many people smoke when they feel anxious, stressed, or depressed. But you can get through it. Smoking Cessation Reference. Medically Reviewed by Poonam Sachdev on September 28, Now what?
What Happens When You Stop? If you make it through those first weeks, it gets a little easier. What helps? Be Prepared You should start to make plans before you quit. During the week before your "quit day," make the following preparations: List all the reasons you want to kick the habit. Until the urge fades: Take 10 deep breaths, walk to the sink, pour yourself a glass of ice water, and drink it slowly. Fix a healthy snack. Something that makes your breath and teeth feel fresh is great, such as carrot sticks or a citrus fruit.
Or suck on a peppermint. Keep a book with you on a subject you want to learn about. When you feel like you want to smoke, read a few s while making notes or highlighting passages. Your mind and your hands will be busy. Out loud if you have to.
Call or text a friend or a family member who supports your efforts to quit smoking. Just hold the phone in your hand instead of a cigarette, and talk about sports, the weather, or your weekend plans until the craving passes. Download a quit smoking app that helps you delay your urges. Next time you want a cigarette, check out your riches instead. Reward Yourself Give yourself small rewards for every single day you make it through the first 2 weeks, and bigger ones at the end of week 1 and week 2.
Cut yourself plenty of slack. Most people have to try several times before they succeed. Settle short-term problems in advance. Fix that leaky faucet. Clear away as many stressful issues as possible. Focus your attention. The first few weeks of quitting are the hardest. Notice your s of stress. Stress can make you angry, anxious, or sad. Do things you enjoy doing. It might be just the thing to help you relax.
Listen to your favorite music. Watch a comedy. Take your dog out for a run. Connect with friends or family. Get outside in nature. Get moving. Being active is a great way to handle stress. It could become part of your new life as a nonsmoker. Practice relaxation. Y oga , deep breathing exercises, and meditation are just a few ways to help you focus on the here and now.
No one technique works for everyone, so try a few to see what you like. Put it in writing. Just write. The act of writing might give you a new perspective. Call on a friend. Make a list of the people you can turn to for support and a friendly conversation. Social support really does make a difference.Does stopping smoking make you ill
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