The first line of defense against withdrawal symptoms is to stay as aware and educated on the effects of tobacco addiction as possible, so that you may combat these cravings accordingly on your quitting journey. There are many tips out there that can help you handle nicotine withdrawal, such as physical activity, making your home free of temptations, or getting help.
Even if quitting smoking is not easy, it is manageable with the right guidance and attitude.
Nicotine withdrawal is a common occurrence after quitting, but it does not have to be a doom and gloom experience.
Some people who are trying to quit nicotine end up rapidly craving it when they see someone else smoking, or have cigarette scents lingering in their clothes or furniture. Ask anyone who is trying to quit how they handle cravings like this, and they will probably mention some form of distraction therapy – either their mind starts running over the list of things that need to get done, or they head outside for a brisk walk.
Follow these 5 tips for handling nicotine withdrawal:
- Get Physical!
A useful strategy to satisfy a nicotine craving is through physical activity. Physical activity can distract you and get your mind off your cravings. Studies show regular exercise reduces the urge to smoke cigarettes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5718352/
The need for nicotine decreases when you are active, and does not return to baseline levels for about 50 minutes after exercise. The American Cancer Society recommends at least 150 minutes of exercise per week. A more natural way to elicit that "feel good" sensation in the brain than by ingesting nicotine is through the endorphin spike you can get from physical activity. Exercise also boosts mood and reduces feelings of nicotine cravings when they happen. Get up, start moving, and get outside!
- Use a Distraction
Your cravings will pass if you can only give them a few minutes. If you utilize an intentional distraction to draw your focus away from the desire, it will go faster. Find activities to pass the time, such as reading, listening to music, or playing games...
Be mindful of triggers. We crave cigarettes when there is something in the environment we empathize with, such as the aroma of cooking foods, the scent of our deskmate’s perfume, or cigarette smoke wafting through an office lobby or restaurant. Avoid or quickly walk away from these situations until you feel calmer and less likely to crave a cigarette immediately.
Find an enjoyable distraction; such as reading an engaging article, working on an art project, listening to upbeat music, or going for a brisk walk or jog.
Holding something else, rather than a cigarette, might help you relieve some dissatisfaction. Scientists have learned that the simple act of keeping your hands busy can relieve some of the negative feelings associated with nicotine withdrawal. You may not even miss your next cigarette at all, or need it less often.
- Set up Your Smoking-free Environment.
It's not an easy struggle to quit smoking, but you can make the process easier by eliminating as much temptation as possible from your home.
Making your home free of temptations, such as getting rid of everything that makes you think of vaping. Make sure there are no e-cigarettes or other items you need to vape in your room, backpacks, purses, or pockets. Then, let your friends know you're trying to quit so they won't bring anything that could make you crave nicotine.
- Celebrating Your Successes Can Help You.
If cigarettes are a fixture of your morning routine, then getting through those first four hours without smoking is a significant achievement. Give yourself reassurance and celebrate for still being able to function past that first day in quitting. Through positive reinforcement, we can see that your brain can start producing reward-like feelings every time you celebrate a milestone.
- Try CAPNOS
CAPNOS provides substitutes to help you fight cravings. Nothing comes into your lungs other than the air you already breathe, with essential oils to stimulate the desire for taste and smell.
With no toxins and a similar sensation, quitting smoking has never been more appealing. It's never been easier than with a CAPNOS Zero.
CAPNOS Zero is a pressurized air inhaler that contains zero nicotine, zero smoke, and zero charge. Add some satisfaction back into your life & out of your lungs!
Avoid tobacco in any form; smoke, chew, or dip and get tips for stopping too: what are some short-term goals? What are some long-term goals? What do you hope to accomplish next week?
Need help managing your addiction? You're not alone. Take it easy. Take one day at a time.
Keep a track of time and time frame - if it becomes difficult to manage this, perhaps 3 days are now 2 days. By gradually taking away distraction opportunities, they will move their focus on what they want without feeling angry or resentful that they are making cuts.
This article was written by Edin Mucic,
Original posting date: December 03, 2022