Dealing with withdrawal while quitting smoking

  Withdrawal from nicotine has 2 parts – the physical and the psychological

Withdrawal from nicotine has 2 parts – the physical and the psychological. The physical symptoms, while annoying, are not life-threatening. Nicotine replacement can help reduce many of these physical symptoms. To assess your "need for nicotine," take our online quiz.

Most people, however, find that the bigger challenge of quitting is the mental part of quitting.

If you have been using tobacco for any length of time, it has become linked with nearly everything you do -- waking up in the morning, eating, reading, watching TV, and drinking coffee, for example. It will take time to "un-link" tobacco from these activities. That is why, even if you are using the patch or gum nicotine replacement products, you may still have strong urges to use tobacco.

One way to overcome these urges or cravings is to recognize rationalizations as they come up. A rationalization is a mistaken belief that seems to make sense at the time but is not based on facts. If you have tried to quit before, you will probably recognize many of these common rationalizations.

* I’ll just use it to get through this rough spot.
* Today is not a good day; I’ll quit tomorrow.
* It’s my only vice.
* How bad is tobacco, really? Uncle Harry chewed all his life and he lived to be over 90.
* You’ve got to die of something.
* Life is no fun without using tobacco.

You probably can add more to the list. As you go through the first few days without tobacco, write down any rationalizations as they come up and recognize them for what they are: messages that can trap you into going back to using tobacco. Use the ideas below to help you keep your commitment to quitting.

* Avoid people and places where you are tempted to smoke. Later on you will be able to handle these with more confidence.

* Alter your habits. Switch to juices or water instead of alcohol or coffee. Take a different route to work. Take a brisk walk instead of a coffee break.

* Alternatives. Use oral substitutes such as sugarless gum or hard candy, raw vegetables such as carrot sticks, or sunflower seeds.

* Activities. Do something to decrease you stress. Exercise or do hobbies that keep your hands busy – such as needlework or woodworking – that can help distract you from the urge to use tobacco. Take a hot bath, exercise, or read a book.

* Deep breathing. When you were smoking, you breathed deeply as you inhaled the smoke. When the urge strikes now, breathe deeply and picture your lungs filling with fresh, clean air. Remind yourself of your reasons for quitting and the benefits you’ll gain as an ex-smoker.

* Delay. If you feel that you are about to light up or chew, delay. Tell yourself you must wait at least 10 minutes. Often this simple trick will allow you to move beyond the strong urge to use tobacco.

What you’re doing is not easy, so you deserve a reward. Put the money you would have spent on tobacco in a jar every day and then buy yourself a weekly treat. Buy a magazine, go out to eat, call a friend long-distance. Or save the money for a major purchase. You can also reward yourself in ways that don’t cost money: visit a park or the library, start a new hobby, or take a yoga class.

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