[ From: http://quitsmoking.about.com/od/thefirstweek/a/firstweektips.htm }
12 Quit Smoking Tips
To Help You Manage Nicotine Withdrawal
You may feel like you're on a rollercoaster during the first couple of weeks after you quit smoking. You'll have good days and you'll have bad days. Whether you use a quit aid of some sort or go cold turkey, you’re going to feel a certain amount of withdrawal from nicotine. Some people have more trouble with the first week, and others with the second, but the good news is that for most quitters, the worst of physical withdrawal from nicotine is over within the first two weeks of smoking cessation.
Physically, your body will be reacting to the absence of not only nicotine, but all of the other chemicals in cigarette smoke that you've been inhaling 20 or more times a day for years. When the supply gets cut off, you can expect to feel the effects of that. Flu-like symptoms are common. The amount of discomfort you'll experience depends in part on how well you take care of yourself during this phase. Follow the tips below to help you minimize the discomforts you'll feel as a result of physcial and mental withdrawal from nicotine.
Quit Smoking Tips for the First Two Weeks
Find some support.
Having others who are interested in your success is very important. The Smoking Cessation Forum here at About.com is a thriving, active group of people who can give you the help and encouragement you need. Sign in as a guest to browse and read posts from other quitters, or register(free) to post messages of your own. Add some support to your quit smoking program.
Eat a well-balanced diet.
Treats are fine, but be careful not to go overboard with the wrong kinds of food right now. Your body is working hard to expel toxins during the withdrawal process, and that takes energy. Choose foods that will provide you with the high quality fuel you need.
Avoid the empty calories of junk food.
Take a multi-vitamin.
Smoking depletes our bodies of nutrients. Give yourself a boost with the help of a multi-vitamin. This, combined with good diet will help you minimize the fatigue that can often occur during nicotine withdrawal.
Stock the fridge with healthy snacks.
Have small bags of bite size fresh veggies within easy reach. Celery and carrots sticks with low fat ranch dressing for dipping makes a good snack. Fresh fruit, such as pineapple chunks, berries, melon or other fruits in season will satisfy your sweet tooth if they're clean and ready to eat when you're looking for a snack. Good freezer treats include low fat fudgesicles and frozen grapes.
Get out for a walk.
A short walk every day – as little as 15 minutes even, can work wonders for you as you withdraw from nicotine. Walking reduces edginess and improves circulation. It also releases endorphins, the "feel good" hormone. So, when the urge to smoke strikes, head out for a walk around the block. You’ll come back refreshed and relaxed.
Get more sleep.
Early cessation is tiring. Your body is stressed and so is your mind. Allow more time to sleep if you need it. Don’t worry, the weariness won't last. Your energy will return soon.
Drink water!
Water helps you flush residual toxins from smoking out of your body more quickly. It also works well as a craving buster. Drink water before you snack and you'll eat less. Water is an important part of your diet! Keep yourself well-hydrated, and you'll feel better in general. That will in turn help you manage withdrawal symptoms more easily.
Keep some supplies in your car.
If you spend a lot of time driving, have some items handy to help you pass the time more comfortably. Drink some of that water we just talked about while you're driving. Keep a bottle or two in the car at all times. Also store a bag of hard candies and lollipops in your glovebox and have some straws or cinnamon sticks availabe to chew on.
Do some deep breathing.
Cravings usually hit fast and with force. They're strongest at the start, and fade in intensity within 3 - 5 minutes. Don't panic when you get a craving to smoke. Take a few moments to concentrate on your breathing. Close your eyes if possible and breathe in and out slowly. Let the craving wash over you like a wave while you focus on your breathing. The urge will pass and you’ll be left feeling stronger.
Turn your bathroom into a day spa.
Light some candles, and take a long hot bubble bath. Treat yourself to a manicure and pedicure and follow with a facial. Pamper yourself!
Have a cup of tea.
Allow yourself a few minutes to relax with a cup of tea and honey. Choose herbal teas rather than those with caffiene. It's an quick and easy way to rejuvenate yourself.
Reward yourself.
Come up with a list of small gifts that you can give yourself every day. Take a hot bath. Buy a new candle. Read a fun magazine. Enlist someone else in the family to cook dinner. Small daily rewards will boost your spirits and fortify your resolve to keep the quit.
Be patient and kind to yourself during the early days of smoking cessation. The rewards will outweigh the discomforts you're going through. Nicotine withdrawal is a temporary phase. Better days are ahead!
PART TWO
Developing Will and Determination
Nicotine is a powerful addiction. If you've tried to quit smoking and failed, you know how tough it is. Just thinking about quitting is enough to make most smokers edgy. It's been said the psychological, or mental side of nicotine addiction is more difficult to beat than cocaine or heroin. If you're in the position of wanting to quit and not being able to, I'm sure you would agree with that.
Quitting is very possible though, and thousands do it successfully every year.
How do other people do it? More importantly, how can you do it? What is the trick to getting the motivation to quit and stick with it no matter what? Does it just magically come to a person when they're "ready" to quit smoking?
If you rely on being "ready" before you quit smoking, you run the risk of never quitting.
Even people who are ready when they quit, often return to smoking before a year has passed.
Statistics tell us that approximately 7% of those who quit without support are still smoke free at the end of the first year.
Those aren't great odds. With education and a solid source of support in place though, the rate of success climbs dramatically.
To create the will and determination you must have to succeed, start by learning what quitting tobacco is all about. Discover what you can do to prepare, and find out how others have done it, or are doing it.
Successful cessation doesn't happen by accident.
They say knowledge is power, and it's certainly true. The more you learn about how to quit, the more power you'll have. That power translates to control when you're 10 days into cessation and craving like crazy. You'll have the means to deal with those cravings. You'll know to expect the occasional bad day, and what you can do about it. You'll know where to go for help.
Lay your foundation.
Empower yourself with knowledge.
You'll be rewarded with increased motivation and will.
Make it happen!
Believe in the process of quitting tobacco, and believe in yourself. Remember, you can do this just as well as the next person. Those who have quit successfully don't have any secret power that you don't possess.
Review your reasons to quit smoking.
- You'll live longer and the quality of life will be much better
- You will lower your risk of heart disease, cancer, stroke, and COPD
- You will help your loved ones health by not polluting the air they breathe
- You'll have more energy and stamina
- You'll have a lot more money to spend in better ways than on cigarettes
- You won't have to live with the guilt and fear that smoking breeds
Start writing. A quit smoking journal is a tool that's worth it's weight in gold. Your reasons to quit are a great way to get your diary underway. Use it also to answer some questions:- If you've quit smoking before, what worked well for you and what didn't?
- What improvements and changes can you make?
- What will be your most challenging situations, and how do you plan to handle them?
- What can you do to change your environment to promote breaking the associations you have to smoking?
- What do you like about smoking?
- What do you hate about your addiction?
- Who can you count on for support?
- What benefits do you envison in your smoke free life?
Set your quit smoking date. Pick the day you plan to quit. Put some thought into it by considering the following:- Make the date within the next couple of weeks. Any longer than that, and you may lose enthusiasm.
- Choose a time when you will have the least amount of stress around you.
- Clear a path for a few days of free time if you can. Those first few days are tough, and if you don't have obligations and can focus on pampering yourself, it will help.
Some people prefer to be busy when they first quit to keep them distracted and moving through the withdrawal phase. Some prefer to sleep it away. It's a matter of personal preference, really, but be prepared to do whatever you need to do to make yourself more comfortable. If that means taking a sick day and staying in bed, so be it. The symptoms of early withdrawal are intense, but short-lived.
Lay the foundation for a solid, well thought out cessation program. Don't let the process of recovering from nicotine addiction scare you! Quitting can be done, and you'll love the person you become without the chains of addiction weighing you down.
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Cravings
Drink a lot of liquids, especially water. Try herbal teas or fruit juices. Limit coffee, soft drinks, and alcohol - they can increase your urge to smoke.
Avoid sugar and fatty food. Try low-calorie foods for snacking - carrots and other vegetables, sugarless gum, air-popped popcorn, or low-fat cottage cheese. Don't skip meals.
Exercise regularly and moderately. Regular exercise helps. Joining an exercise group provides a healthy activity and a new routine.
Get more sleep. Try to go to sleep earlier and get more rest.
Take deep breaths. Distract yourself.
When cravings hit, do something else immediately, such as talking to someone, getting busy with a task, or taking deep breaths.
Change your habits. Use a different route to work, eat breakfast in a different place, or get up from the table right away after eating.
Do something to reduce your stress. Take a hot shower, read a book, or exercise.
Psychological Needs- Remind yourself every day why you are quitting.
- Avoid places you connect with smoking.
- Develop a plan for relieving stress.
- Listen to relaxing music.
- Watch a funny movie.
- Take your mind off a problem and come back to it later.
- Rely on your friends, family, and support group for help.
- Avoid alcohol. It lowers your chances for success.
PART THREE
Education, Quit Journals, and a Checkup
Preparing yourself for what lies ahead when you quit smoking will add to your ability to make a success of your efforts. Preparation puts you into the driver's seat when you quit smoking, and will help you get your mind geared up for the big day. It's a good idea to plan your quit date no more than a week or two ahead of time. Any more than that, and you're likely to lose momentum.
Educate yourself! READ, READ, READ. Use the site library here to learn as much as you can about nicotine addiction and how it affects your body, what to expect when you quit smoking, and ways to deal with it. Search the web for more. There are vast amounts of information out there on this addiction, and much of it is very good. The Resources section of our library will point you towards some great websites to help you get underway.
Reading up on the facts about nicotine addiction will bolster your resolve to quit. It forces us to take the blinders off--most smokers avoid reading and thinking too much about the dangers of what they're doing. It's called denial, and the sooner you remove it, the quicker you'll be on the road to recovery. Knowledge is power.
Start a quit journal. This little tool is a terrific quit aid. Use it initially for your list of reasons to quit smoking. Follow up with some other lists of things that have meaning for you. Suggestions include:
- pros and cons of smoking
- goals you have in your life
- benefits you can envision as a nonsmoker
Once you quit, use that journal to log your daily progress. Make an effort to write in it at the very least, once a day, and more if you feel the need. Weeks down the road, you may have a bad day when thoughts of smoking are in the front of your mind. Taking a look back at week one and seeing just how far you've come could be just the boost you need to get over that hump.
Get a check-up. Make an appointment with your physician for a physical and let him/her know that you're quitting. It's a great time to discuss quit smoking aids, and get advice on what may be best suited for you. Also discuss whether you might benefit from a vitamin supplement. Smoking depletes nutrients from our bodies. Vitamins can give you a head-start on rebuilding your health, and can help with the lack of energy many folks feel when first quitting.
PART FOUR
Cries for Help on Day One and Day Two
***DAY 1***
Carol4011
Post #11248.1
I just quit yesterday after smoking for over 20 years and a pack a day... This day seems really hard. I have the patch on to help me, but I keep thinking of having a cigarette... This is my second attempt in quiting smoking.. I really want to do it this time, but am finding it very hard. Also worried about ganing weight and I don't seem to know what to do with myself. Can anyone help me through these next few days.
Answer from: Sandra(Kanela1)
Post #11248.2
i am a newbie as well and smoke free for 3 days, 11 hours, 49 minutes and 6 seconds. 87 cigarettes not smoked.
$21.75 saved. i started with the patch but it sort of gave me a headache so i am plugging along without. I knew I was going to quit and I don't know if this will help you but this is what I did before I started:- joined a support group - this one and read everything i can about not smoking. i know the health hazards - we all do. i wanted information on how to stop and what to do once stopped.
- made a commitment to myself that number 1, i would not smoke no matter what and that i would listen to what other people had to say on this forum. there are many successes here.
- made sure i had a refrigerator full of freshly steamed and raw vegetables (i've always eaten alot of veges so this wasn't something new for me) have lots of peaches, berries, banannas, grapefruit, apples, etc... on hand. i don't keep chips, candy or fattening foods in my home - well, i do have some ben and jerry's in the refrig but once that is gone i will replace it with fruit popsicles.
- check out Fitday.com - it is a great program that you can customize to keep track of EVERY SINGLE THING YOU PUT INTO YOUR MOUTH. You will be very aware of your calorie intake. I too don't want to gain weight and if i watch what i eat and exercise, i should be okay. you should be too.
- have a water bottle filled at all times which i carry with me everywhere
- water in my car
- my exercise program is in place and i go to the gym at least once a day for a class or just to lift weights
- everytime i want a cig, i sip water or as suggested do deep breathing exercises.
- i read and answer messages on the forum which helps me tremendously. however, i can't do this all the time so one needs to find things to do, hobbies, walks, talking to someone, WHATEVER!!!!!
You will find that you will get many great tools here - everything you could think of. You just have to decide what feels good and works for you. The above is working for me. Read what others have done and continue to do and keep coming back. honestly, i can say that the last few days were a bit rough but not nearly as rough as i thought they would be or what other people said. We all have different experiences with this. Do not be afraid - you are not giving up a friend here, you are giving up a killer!
***DAY 2***
Paula39(Paula39100)
post #11848.1
ARGGHHHHH!!!!!! I'd forgotten how hard this is!!!! I have not had a cigarette for a whole 1 DAY 4 HOURS, 37 MINUTES AND 54 SECONDS and I am tearing my hair out!!! I am sooooo miserable:-(
I woke this morning congratulating myself on the first 24 hours without smoking but the euphoria didn't last long, I am like a bear with a sore head, I want to climb the walls and scream the place down!!!
Answer from: Jilly(JILLYANDERSO)
Post #11848.2
This quit is for YOU Paula, so please be extra kind to yourself and remember - baby steps to start with and one hour or even one minute at a time.
Make lists of why you want to quit and things to do when a crave hits you (avoidance tactics!). Also make a list of special treats to reward yourself - just simple things like making time for you,
reading a favourite magazine,
listening to some relaxing music,
going for a walk somewhere nice,
turn your bathroom into a beauty spa for the day and indulge yourself etc and hey, if you want to scream then do so if it helps you!
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