Well, one of the absolute worst things about quit smoking is all the anger, anxiety, stress and tension that comes when we’re first trying to get rid of the physical and mental addiction. In that situation, we find ourselves tearing our hair out, being short temper and even taking it out on friends and loved ones of yours. At that time, the idea in our head goes something like this- “if we quit there would be the chances to act differently to those we love.” So, to protect our friends and loved ones from the worst parts of ourselves we kick start our smoking habits. Let’s bust away this little myth right away.

Curb Your Stress While Quitting

Cut yourself plenty of slack

Quitting isn’t easy, but try up to reaching an optimistic level which means “can-do” attitude. Reaching your confidence level is the first step to erase the thinking of smoke craving. Even if you tried before and started smoking again, remember that it’s possible.

Settle short-term problems in advance

If you can handle any nagging issues that aren’t too big, do it before you quit. Fix that leaky faucet. Clean up the clutter that’s been bugging you. Clear away as many stressful issues as possible.

Undergo Exercise

Exercise provides you with a physical outlet for frustration a depression. Rather than punching a pillow at home and make you feel stress, pound your soul with a good amount of jogging, walking, swimming to kick your frustration.

Shift Your Gratitude & Optimism level

An optimistic person will tend to feel frustrated while the pessimistic people will experience a low level of stress. Being optimistic will keep you healthier and keep your mind proactive; remain more hopeful and less stressed to turn negative into positive; increase your creative level and more.

Practice Meditation Regularly

From the above, we suggest that meditation is a powerful medicine for stress reducer. So, undergo meditation for a few minutes daily will keep your mind calm.

Do things you enjoy 

What do you love to do? It might be just the thing to help you relax. Listen to your favorite music, watch a comedy, take your dog out for a run, connect with friends or family and get outside in nature.

Get moving

Being active is a great way to handle stress. You’ll get a boost of brain chemicals that help you feel good. Almost any type of exercise helps, and you’ll want to do it regularly. It could become part of your new life as a nonsmoker.

Speak with Expert 

Sometimes just venting with a friend is enough to make you feel less stressed, but you could also try talking to a doctor or a professional counselor. Don’t forget, we have hands-on training and experienced qualified counselors who can provide you with more ways to deal with stress and anxiety.

Final Thoughts

Even when you’re over the hardest first few weeks, expect to hit some rough patches with the above-mentioned tips. There will be times when you’ll really want to light up. But you can get through it. Stick with it, and you’ll be an ex-smoker before you know it. Do your best and beat away your cravings!

Most of the people may experience relapses during their alcohol and drug recovery process. The more surprising fact is, people may experience at least one relapses before they achieve lasting sobriety.

When does it happen?

Well, relapses sometimes called as “slip,” which doesn’t begin when you kick start a habit of consuming drink or a drug. Indeed, it is a slow process that starts long before you use alcohol. The primary signs of relapses are mood swings, changes in attitude, feelings, and behavior. If you need a temporary solution, it is important to recognize the major causes and signs to keep relapses from progressing into a full-blown relapse. For over the years of researching, one of the researchers “T. Gorski and Merlene Miler grabbed a collection of warnings and signs that typically lead relapses. Here the way to go.

Signs of Relapses

  • Changes in Attitude
  • You feel something is wrong but can’t able to predict exactly what it is.

Healthy Mind

  • Keep your mind healthy by avoiding stress and negativity in your life. Yes, after returning to the smoke-free world you may experience numerous stressful situations for a few days. So, be careful if you begin to have mood swings and false positive or negative feelings.

Recurrence of withdrawal symptoms

  • Know your post-acute withdrawal symptoms like Anxiety, depression, sleeplessness and memory loss. They may be dangerous because you tempted to self-medicate them with alcohol or drugs.

Social Breakdown

  • The uncomfortable feeling makes your mind to be in loneliness stage, and you may stop going to your support group meetings, or you cut off the meeting, and you’ll begin to isolate yourself.

Loss of Judgement

  • Trouble to solve out any incredible situation or you make unhealthy decisions. Without any reason, you may get overwhelmed or not being able to relax. At last, you become annoyed or get angry easily in any situation. 

Again, Started Relapses

  • Now at the end, you are in out of control stage. With this disappointment stage, you started experience shame and guilt on you. At this time, you quickly lose control went up to the extreme and your alcohol and drug consumption spiral out of control. This may cause problems with your life, job and both in physical and mental health.

Relapses prevention

  • Don’t worry guys, relapse treatment for drug and alcohol addiction is familiar and predictable, but it is also preventable. So, once you’ve committed to relapse recovery, there are several things to remember. Instead of feeling guilty, redouble your effort to achieve and maintain sobriety.
  • Look out of the box when you feel shame in front of others. Just find out what to do next and identify what you need to do to avoid making them again.
  • Don’t get the feel of “You have lost everything and gone back to day one.” Everything we do in life informs our recovery was moving forward.
  • At last, remind yourself that the only true failure is giving up yourself. Do not give up!

The milestone of every smoker who involves in the quit program takes a considerable amount of time to eliminate smoking completely out of their life. The emotions behind the victory of quitter are unmatchable. The improvement in health and you will reach a state of mind where cigarettes no longer hold any importance. Yes, this is achievable. Get yourself free first and involve in any quit plan strategies to heal the life practicing from smoke-free living. The excess of coronary heart disease drops to half that of current smokers. Heart disease is the primary cause of death which leads to regular smoking.

During the earlier stages of quitting you may notice a significant improvement in your respiratory health like less coughing, shortness of breath and fewer issues with sinus pain and congestion. Likewise, you can find breathing improvement, and shortness of breath is a sign of COPD, a progressive lung disease that makes it hard to breathe. The toxins present in the cigarette also irritates the sinuses also it causes congestion. Quitting tobacco also improve your physical appearance by reducing premature wrinkling of the skin. Also, it helps you to enhance social interactions by eliminating bad breath associated with smoking. By quitting it reduce the risk of gum disease, and it increases your confidence level which brings positive change in your life.

Recovery from addiction:

Recovering from nicotine addiction will create a significant impact on personal life. Get out from smoking is a process and it will not happen overnight compared to the amount of time spent with cigarettes. When you are happy or depressed, you will light up the cigarettes. Have patience with yourself and quitting slowly will give signals to the problems present in your body. When you are in the situation to smoke just think about these factors. Hungry, Angry, Lonely and Tired. Focus on your goals which increase self-esteem, confidence, and control. Spend more time with your loved ones, family, friends which increases caring and affection results in, and you will not think about cigarettes again. Be a good parent. Children’s will learn from parents and if you are chain smoker then think about the child future which connects you emotionally results in understanding the core problem of smoking and the cause of stress.

The confidence level will increase gradually after following the quit plans. Promise yourself and think it’s not ever going to happen if you don’t get started. Take several deep breathe if you come across the smoking cessation. Nicotine withdrawal and cravings are the two dangerous fear things for the smokers. With the absence of nicotine will inevitably come a cascade of withdrawal symptoms, including severe headaches, tension, fatigue, insomnia and more. But within a month these symptoms will be cleared from your system, and you started paying attention to other thoughts like family, running, gym, exercise, food and more. When you communicate the right motivation and feelings, you can come out of smoking completely and also it makes you believe that you can fulfill their needs. An emotional relationship with a company or person leads to stabilize the mood leads to a smoke-free lifestyle.

Relapse is common, and it doesn’t discriminate! Why do so many alcoholics and addicts in recovery relapse, knowing it could cost them their relationships, their freedom, their careers, and even their lives?

Reasons Behind Drug and Alcohol Relapse

Addiction is a chronic disease, which means that it never completely goes away. For most addicts, once they’ve become exposed and addicted to a drug or alcohol, they will always be at risk of becoming addicted again or becoming addicted to a different substance. For this reason, there are a variety of factors involved in what occurs when a relapse takes place.

The Cycle of Relapse

Like most people, you may have always thought that a drug or alcohol relapse occurs when a person begins using again. This is a common misperception. There is a cycle involved in relapsing, and while a person might be heading toward a relapse, that doesn’t always indicate that a relapse is imminent or unpreventable. Let’s take a closer look at the cycle of relapse.

The Emotional Stage – This is the stage when the potential for relapse begins. It can involve trigger situations or stressful events that bring about a longing for drugs or alcohol.

The Psychological Stage – This stage is where a great deal of the bargaining takes place. The recovering person will often have thoughts such as, “Only one use won’t hurt me” or “I’m strong enough never to do this again.”

The Physical Stage – This is the final stage of relapse when the person uses drugs or alcohol. At first, there will most likely be a sense of euphoria that’s experienced. Due to some social situation, he/he might further reinforce those triggers that made those situations dangerous in the first place.

Don’t lose hope or down a very destructive path, here are the signs you can watch for. They include:

  • Voicing destructive thoughts or ideas
  • Strange, abrupt behaviors
  • Forgetting healthy habits
  • Neglecting coping tools
  • Mood swings
  • Depression
  • Anxiety
  • Isolation from others or activities

Strategies To Avoid Relapses Or Mitigate Its Effect

Join a support group – Participating in a support program such as Alcoholics Anonymous or Narcotics Anonymous provides a foundation that helps people remain abstinent from drinking and drug use.

Mind your HALT – This acronym, well-known in the recovery community, means people should not get too hungry, angry, lonely or tired, any of which can lead to a relapse.

Learn New ways to Cope – It’s important to learn new coping skills to deal with stressful situations without reaching for a drink or drugs. Focus on new ways to avoid those ridiculous situations.

If you relapse, reach out – People who’ve been sober for weeks, months or years typically feel devastated and humiliated if they relapse or slip. Rather than self-medicating with alcohol or drugs, they should reach out to someone in their network and go to a support meeting and talk about what happened.

“The First wealth is health.” Setting up the atmosphere to quit smoking is the most important part of quitting plans. The smokers have some reasons behind that habit. To get motivated on quitting you need a powerful and personal motivation to quit. The family situation behind every man is an ideal part of living towards a positive life. Find your perfect reason for smoking before setting up a plan to quit smoking. As per proven statistics, 40% of current smokers attempt to quit each year and from that 4% to 6% are most successful thus each year about 2% of smokers quit for good.

Set your mindset on quit so that you might come to know that most of the cravings last only around three to five minutes. The habit tempts you, and if you block strongly, you can gradually decrease the habit of smoking until they are finally gone. Early days of smoking cessation is very difficult and controlling physical cravings is necessary, and you should accept for it. It usually experienced a tightness in the throat or belly accompanied by feelings of tension or anxiety. Psychological cravings will trigger you in everyday life. When you are facing any stress or anxiety relax by eating favorite tasty foods or go for a long drive with your loved ones instead of developing the habit of smoking.

Sitting for a long hour in the same place tends you to smoke so get up and go for a walk either alone or with persons with a positive aura. Take a break from regular life when you feel so upset. The mental vacation helps you to get out from addiction and divert yourself from the situation of having chocolates in hand instead of a packet of cigarettes. By stopping the nicotine addiction in your mind, you might feel some symptoms like a headache, tightness feels, or it might sap your energy. The mind will search for just one drag of cigarettes, but you can control through some emotions showing on your loved ones.

Motivation is enough for smokers to get out of it and do you know 95% of all smokers who quit do so in their way. Some brief advice should be taken while start following the quitting program which helps you to prepare the schedules for quitting therapy. Think and speak about your family and the people you’re close which encourages you to keep going, especially when you are so tempted to light up a cigarette. The main reason for smoking is that the nicotine helps you to relax and take your own time and find yourself to unwind from the stressful situations during the first few weeks after you stop smoking.

While setting up the first few beautiful days without a smoke, many people will try several times later. Even though your light up, don’t get discouraged control your emotions and think about the commitment in your life which results in a smoke-free life.

Many ex-smokers say quitting was the hardest thing they ever did. Yet, millions of people have been doing it and you can too. Few smokers can quit without feeling the urge or desire to smoke. The first few weeks after you quit can be the hardest as cravings can be more frequent and intense.

Why you crave Cigarettes Months After Quitting?

It is very difficult to forget smoking thoughts and urges resurface months after quitting. So, if the idea triggers your mind the first step is to learn why you feel like you need to smoke. Once you understand why you smoke, you can then easily prepare yourself you find the ways to quit. To the core, build smart quit plan to help you identify your smoking triggers, managing craving and explore different quit methods.

When Craving Triggers Your Mind?

Usually, many of the ex-smokers coined one funny phrase after quitting called “the icky threes.” Yes, the first three month is a notoriously bad time for people who decided to quit. You may often experience emotional letdown which deals with the psychological aftermath of nicotine addiction. So, don’t let your cigarettes to struck in between your hand if happens your life will get stuck with them. Be aware on it.

When You’ll Experience Craving?

Before the nicotine withdrawal, your mind and soul are fully influenced your body, and a strong focus on thoughts of smoking can bring some physical reactions. Thoughts like, sensation in throat, neck, stomach, headache, tremors and some physical symptoms. If it happens, remind yourself that you’re doing the work now to change the mental responses you have to smoke triggers, and with practice, those thoughts will fade away.

How to deal with craving?

Use Quitting products

Use some Nicotine replacement products, and prescriptions work by making cravings less strong. They work best with the correct guidance and expert advice. Make sure you don’t stop them too early.

Make your Environment Smoke-Friendly

Cravings occur most commonly in situations that remind you of smoking. You can reduce how often and how strongly cravings occur by making your environment ‘quitting friendly’. For this, try these tips- make your home and surroundings smoke-friendly; make it harder for yourself to get cigarettes; Ask others not to smoke around you; Use places where you are not allowed to smoke as ‘protection’ until the craving passes.

Use Coping Thoughts

The way you think about quitting can help you resist tempting situations. We strongly recommend some of the tips to follow. Use positive self-talk and motivate yourself as “I can quit, I shall quit, and I will quit”; Focus your mind on something else like the distraction, meditation, fantasies and more; Share your feelings with someone and set short term goal. At last, challenge your negative thoughts if you think a cigarette would be nice tell yourself “No, I’m not going to be suckered back.”

Don’t just get cigarettes out of your mouth- get them out of your head. So, how is it possible? First few smoke-free hours might seem like a breeze, but a few days later those cigarette cravings can become terribly tempting. Accordingly, your first urge of smoking can crop up anywhere and sometimes feel impossible to ignore.

Well, many people look at the tips on how to urge smoking because they need to escape from smoking but don’t know the correct directions. Here’s how to quash the craving and quit for good. Use these simple tips and tricks to kick your craving and smoking habit to the curb.

Ways To Control Cigarette Craving

Breathe Deeply

This one of the best mind-therapy games, which focus on the sensation of breathing to control the pace of the inhalation and exhalation. Getting a deep breath not only help you to forget your cravings, it can also slow your heart rate and keep you calm. For this, take deep breathe through your nose for five seconds and exhale through your mouth for five seconds can leave you feeling calmer and fully refreshed.

Keep your mouth busy

Sometimes the urge to puff on a cigarette can feel overwhelming at times. So, if it happens to try to chew sugarless gums, sip cold water, eat hard candies or try crunching on carrots, celery or nuts. On the other hand, take the healthy choice and grab a nutritious snack like a piece of fruit, a cup of yogurt or a tablespoon of peanut butter on a couple of saltines.

Go For a Walk

Sitting for a while will allow you to stew in your emotions so get up and move about. If it is possible, go outside and walk around five minutes and breathe deeply. One simple trick from our side is, breathe with your diaphragm rather than your chest so that you’ll be able to get more air in and out of the lungs and it may even help to ease the physical symptoms of craving.

Drink more Water

Our body always gets dehydrated, and we can get during the course of the day. While it happens, it can trigger feelings of anxiety and triggers your mind to urge smoking. To keep your craving end, suddenly do yourself a favor and chug down a glass of water.

Find Your New Hobby

Another way to ward off a possible relapse is, “Expand your horizons.” Yes, find something that’s easy to pick up and put down at a moment’s notice. Work out on a crossword puzzle or read a few pages from your favorite novel which activate the same reward pathway in your brain that’s stimulated by nicotine.

Write All Your Reason For Quitting

This is the simple note to weight all the pros and cons on why you are struggling to quit smoking. Yes, writing it down helps reaffirm why you began this journey and what you need to do to succeed. Moreover, it also clarifies your thoughts and prevents you from rationalizing any slips you may experience.

Wrapping Up

Overall, craving is a call, not a command! Look for the one from the above that best fits your needs and quit-smoking style. Let’s say no to cigarette and opt for a healthy life forever.

Most of the smokers will talk about the health benefits of quitting tobacco, but you should mention the reason clearly that why do you want to quit smoking? Despite the fact, everyone must know the danger of smoking and many people even faced with the threat of seriousness, illness, and disability. There was a significant impact on life after quitting smoking.

Why you should quit smoking:

The challenging goals which keeps you motivated while smoking is quitting. Quitting tobacco is not so easy, and it represents the dream of many people who carry for many years. Understanding the nicotine dependence is the first ultimate goal that you need to do before stopping cigarettes. Most of them spent decades and have developed hundreds of links between tobacco from the smallest to biggest. The average lifetime of smokers decreased by 50%, and they lose ten years of life, and there is a high chance of dying from smoking.

Quitting smoking is very hard, and it completely depends on physical and mental dependency. Smokers should stay healthy and motivated to get out from smoking. The recovery of nicotine addiction is a long process, and it’s a finite task. Every smoker is afraid to quit smoking. Nicotine addiction compels him to continue smoking where they feel some unknown happiness which leads to cancer after several years. Tobacco use is the leading cause of preventable death, and the most smoking-related cause of death for smokers are heart disease, COPD, stroke, and cancer.

How to start quitting:

Everything in the world has a beginning and an end. From the biggest to smallest there must be an exact reason should give personal meaning to you. Take your journal and start a quit journey which allows you to keep track of your health habits and reinforce your resolve to stop smoking. Get educated about smoking and justify your addiction to alleviate our mind. Most of the smokers think quitting should be a relatively quick task. The body will throw out many symptoms while stopping cigarettes. We should adopt those symptoms and should be mentally prepared. Sometimes you might get tensed, and again you urged to smoke. Don’t worry, relax yourself and stop habit completely by diverting your mind to alternative goals and plans. Beyond the physical aspects of nicotine, addiction smoking has strong psychological components.

Rather than taking a cigarette, take a deep yoga breathing and focus on sensation and rate of breath. This will slow down the heart rate which reduces blood pressure and alleviate even deep-seeded tension. Also, routing exercises elevate your mood keeps stronger and better about yourself. If you feel so stressed then phone your friend, speak a lot until you forget the stimulation of smoking. Get up early morning and go for a walk can stimulate the productions of endorphin and help you to enhance the mood. By placing your regular habit in the proper context, you will be better prepared to face the challenges that lie ahead.

Well, after quitting smoking, one of the biggest fears that people experience is going through-Nicotine Withdrawal. In that line, people may have list of questions to shoot out like,

  • Will your weight get increased?

  • Can you handle all stressful situation?

  • Are you able to sleep well or getting angry with everyone you meet?

  • How long will nicotine withdrawal last?

  • When will the symptoms of withdrawal subside?

These are the common question arises after you decided to quit smoking. With the right knowledge and guideline, you can overcome the withdrawal and make your next attempt to a quit success.

What is Nicotine Withdrawal?

Embarking a smoking cessation plan can be a distressing experience for some which triggers a host of psychological symptoms that is very hard to tolerate. This doesn’t mean that everyone will experience nicotine withdrawal in the same way. By understanding the signs and symptoms of nicotine withdrawal, you can better prepare for them and know how to act if and when they occur. With a little preparation and persistent, you will give get through it.

Signs Of Nicotine Withdrawal

Nicotine Cravings

Nicotine cravings, is one of the most challenging and persistent symptoms of nicotine withdrawal. It usually exists for five to ten minutes and make you feel extremely uncomfortable. But, try to wait them out and remind yourself to make the feeling pass. To avoid this, chew nicotine gum or give a brisk walk that usually helps.

Sleep Disturbances

Lack of sleep is the common side effects of nicotine withdrawal. The symptoms are also closely linked to the dysregulation of dopamine, the hormone of which is also involved in sleep regulation.

Many studies show that, Rapid Eye Movement (REM) can adversely be affected when you quit and thus results in the lack of sleep and persistent tiredness during a day. So, improve your sleep hygiene can often help.

Persistent Cough

After quitting journey, people will often be alarmed with a persistent cough. You can help relieve this symptom by staying well hydrated, humidifying the air, and using honey or an over-the-counter cough drop to ease any throat irritation.

Flu-Like Symptoms

In the process of quitting, most of the smokers may experience “Quitters Flu” like Malaise, Mild Fever, Coughing, Body ache, Sinusitis, Mild Fever and more. In most cases, a quitter’s flu will last for only a couple of days. Nicotine replacement therapy, along with over-the-counter pain relievers, may help ease the symptoms.

Mood Swings

After the nicotine withdrawal, your body gets triggered by the profound dysregulation of the endocrine and central nervous system. Hence, this causes extreme changes in mood, irrational outbursts, short-term physiological changes; blood pressure and heart beat increases.

Benefits of Nicotine Withdrawal

According to the Surgeon General, the physical improvements in your body begin within few hours of smoking cessation.

At 20 minutes after quitting

  • Gradual drop in blood pressure

  • Pulse rate drops

  • Body temperature decreases

At 8 hours smoke-free

  • Will get constant carbon monoxide level

  • Oxygen level in blood increases to normal

At 24 hours smoke-free

  • Heart beat eventually get constant

At 48 hours smoke-free

  • Nerve endings start to regrow

  • Ability to smell and taste improves

Wrapping Up

It is quite normal for cravings to subside, but to still pop up occasionally months, or even years, after quitting. Be aware on that and stick up to your goal until you forget cigarette craving.

Wherever you look on TV, in magazines, across social media, even on cigarette packs themselves there are warnings about the health hazards of smoking.  And with so few public places where you are actually allowed to sit and have a cigarette, you have to wonder why do people still smoke?

Teenage Fashion

Most people start smoking when they are in their teens. They might start because of peer pressure from their friends, because their parents smoke, or simply because they are teenagers and they want to push the boundaries and take risks.

Nicotine addiction

Over time, the body becomes addicted to the nicotine in cigarettes. So, once a smoker finishes one cigarette, their body begins to crave another. If they don’t satisfy those cravings, they’ll begin to experience withdrawal symptoms. They might feel anxious, stressed, irritable or down, and all of these feelings drive them to have another smoke.

Smoking helps them relax

Some people might smoke because it feels like it helps them cope with negative feelings and emotions, leaving them with a heightened sense of wellbeing. Some people with mental health problems, such as depression or anxiety, might smoke because it helps to alleviate some of the symptoms they experience. Either way, they feel like smoking keeps their emotions under control, helping them to cope.

Habit

Smoking can become ingrained in a person’s life. It might be a reward after cleaning the house, or someone might automatically have a cigarette with their coffee in the morning. It’s there with them every day, and has become part of the routine.

So, far you have look at the reasons for why people crave smoking? To dwell up on this here are some steps to get you through those first minutes of a craving.

Take some deep breath

Just stop what you are doing and take about 10 deep breaths. Go outside if you can and think about filling your lungs with fresh air. These deep breaths will relax you and decrease some of the anxiety associated with nicotine withdrawal.

Drink a glass of water

Drinking water is good for you and seems to have a calming effect on cigarette cravings for many people. Avoid drinks like coffee or alcohol that you may have associated with smoking in the past.

Get some exercise

The average person gains about eight pounds when they are trying to stop smoking. Exercise helps keep the pounds off and also stimulates brain chemicals that fight nicotine cravings.

Call a friend

Getting support from others is an important part of quitting. Calling a friend can get your mind off smoking. You don’t want to be alone when dealing with cigarette cravings if you can help it.

Go to a movie

Getting out of the house for a few hours and going to a place where smoking is not allowed, like a cinema, theatre, or museum, will keep your mind busy and keep you from temptation.

Listen to some music

Drinking water, exercising, and relaxation are the three most important ways to beat a craving. Whether it is music, reading, or meditation, find something that helps you relax. Anxiety and irritability are both symptoms of nicotine withdrawal.