What to Expect When You Are Quitting
Have realistic expectations—quitting isn't easy, but it's not impossible either. More than 3 million Americans quit every year. Understand that withdrawal symptoms are TEMPORARY. They usually last only 1 to 2 weeks.
Withdrawal Symptoms and Things That Might Help Relieve Them
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If you have:
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Try this:
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Dry mouth, sore throat, gums, or tongue
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Sip ice-cold water or fruit juice or chew gum
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Headache
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Take a warm bath or shower. Try relaxation or meditation techniques.
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Trouble sleeping
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Don’t drink coffee, tea or soda with caffeine after 6:00 p.m. Again, try relaxation or meditation techniques.
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Irregularity
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Add roughage to your diet, such as raw fruit, vegetables, and whole grain cereals. Drink 6-8 glasses of water a day.
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Fatigue
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Take a nap. Try not to push yourself during this time; don’t expect too much of your body until it has had a chance to begin to heal itself over a couple of weeks.
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Hunger
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Drink water or low-calorie liquids. Eat low-fat, low-calorie snacks. The Former Smoker's Snack Chart will give you some ideas for healthy and good tasting snacks.
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Tenseness, irritability
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Take a walk, soak in a hot bath, and try relaxation or meditation techniques.
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Coughing
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Sip warm herbal tea. Suck on cough drops or sugarless hard candy.
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Source: National Institutes of Health, National Cancer Institute
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Be aware
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Know that most relapses occur in the first week after quitting, when withdrawal symptoms are strongest and your body is still dependent on nicotine. Relapses in the first three months can occur when you face situations in which you used to smoke (such as a stressful event).
Be aware that this will be your hardest time, and use all your personal resources—willpower, family, friends, and the tips in this guide—to get you through this critical period successfully.
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Realize that most successful ex-smokers quit for good only after several attempts. You may be one of those who can quit your first try. But if you're not, DON'T GIVE UP. Try again.
Online Editor:
Lee Jenkins
Online Medical Reviewer:
Carolyn BrownCarolyn Brown RN MN CCRN CNS
Online Medical Reviewer:
Godsey, Cynthia M.S., M.S.N., APRN
Online Medical Reviewer:
Lambert, J.G. M.D.
Date Last Reviewed:
2/2/2008
Date Last Modified:
9/22/2008