Coping with Nicotine Withdrawal
Written by: Jonathon Smith
Nicotine Withdrawal is the Bodies Physical and Psychological Reaction to the Lack of a Powerful Drug
Thanks to modern science, we now know without a doubt that nicotine withdrawal isn't merely "all in one's head" but rather the body's physical and psychological reaction to a lack of the powerful drug nicotine. One of the main things smokers need to keep in the forefront of their mind is that withdrawal is only a temporary part of the process of quitting smoking, with better health and a longer life being the reward.
Most Common Symptoms of Nicotine Withdrawal
The actual symptoms and level of severity of nicotine withdrawal will vary depending upon how many cigarettes are smoked each day, and for how many years.
Symptoms of Nicotine Withdrawal
Some of the psychological and emotional symptoms of nicotine withdrawal include intense cravings to have a cigarette, if only to have just one puff of smoke. These cravings are the strongest the first two to three days after quitting and will gradually subside over time. However, many people start smoking again within two weeks, never realizing how the nicotine withdrawal process subsides until it eventually fades away.
The body goes through a period of adjustment after having constant stimulation from nicotine, which causes an increased heart rate, pulse, and higher blood pressure, it therefore has to compensate when deprived of that drug. The result may be feelings of restlessness, anxiety, and difficulty concentrating.
Others may feel depressed, or sad, with some ex-smokers even comparing nicotine withdrawal to the death of a loved one with a similar mourning process experienced. It's natural to feel sad or depressed, as if you've lost a longtime "friend." Although, if those feelings of depression or anxiety continue or become stronger, it's best to inform your doctor.
Being angry, irritable, or short-tempered for no apparent reason, or having frequent mood swings are also among the most often reported symptoms one experiences when going through nicotine withdrawal.
Some of the physical symptoms of nicotine withdrawal include:
- Increased coughing
- Postnasal drip
- Sore throat
- Headaches
- Dizziness
- Dry mouth
- Insomnia or tiredness
- Nausea or stomach cramps
- Either constipation or diarrhea
- Increased hunger and weight gain
Six Ways to Deal with Nicotine Withdrawal
- First, remember that this craving, and all the others that will inevitably ensue, is merely a temporary feeling and will pass.
- Another thing to remind yourself when a strong craving strikes are of all the reasons you're quitting smoking. These could include avoiding horrible diseases such as lung cancer, emphysema, or going through painful treatments, surgery, and chemotherapy. Not to mention living longer, having more energy, feeling and looking younger, and so the list goes on.
- Keep your hands and your mouth busy by munching on celery or carrot sticks, chewing sugarless gum, or eating pieces of fruit.
- Other ways of keeping busy include learning how to knit or crochet, playing an instrument, painting, working in the garden, or the hundreds of other possible ways of keeping your mind and your hands occupied.
- Try a deep breathing exercise as soon as a craving strikes. Inhale deeply through your nose, exhaling slowly through the mouth, repeating the process ten times. By then, the urge or craving will have either passed, or greatly subsided.
- Avoid people who are smoking, as well as situations or activities that you associate with cigarettes, such as drinking alcohol, attending parties, or being in areas where smokers will be congregating.
