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.

Don’t look behind the path which you have smoked for long years and plan for the new year without a cigarette to bring positive changes in life. Once you decided to quit take advantages of resources available about the quit method, also you can receive support from the people who quit smoking.

Planning for quit:

Don’t let fear paralyze you. Every smoker will get fear when the day they have planned to quit smoking arrives. Push yourself come out from the stress and stub out the last cigarette when the exact time comes. There are more rewards are waiting for you in life unless quitting you will end up with big trouble always. Make a quit journal and prepare the first-page first entry for you. Take the list of reasons which you have to quit smoking and use it for inspirations in your life goals. This journal will shape your life and give your perspective on the progress which you are making with cessation.

Find a shoulder to lean on after you decided to quit smoking. Encouragement and comfort are the most important things needed to achieve success in quit plans. Get support from your friends, family members or through any online forums with the active group of people who lives happily without cigarettes to increase your hope and enthusiasm for quit plans. Control your mind towards addiction to build the resolve it takes to quit smoking successfully. The effect of nicotine on human body create dependency through some chemical reactions that involved with brain cells. Try to get out from that dependency during the quit program and concentrate your mind on other activities instead of thinking about cigarettes. Get the right mindset for success while deciding on your quit method. Don’t think about failures again and it leads to getting back to addiction which results in severe problems still.

Gather your supplies and get set for your quit plans. Collect all information’s regarding quit method and add your ability to taste the success of your efforts. Learn more about nicotine, smoking online which helps you to find out the cons of smoking easily. First, several weeks without a cigarette is like living in hell. It is crucial to distract yourself in mind ahead of time before the urge to smoke hits.

Prepare for your Quit Day

1. Get rid of all cigarettes and ashtray at your home, car, and work.

2. Stocks on an oral replacement – Sugar-free gum, carrot sticks, hard candies, cinnamon rods, coffee stirrups, straws, and toothpicks.

3. Decide on a plan. Will you use NRT or other medicines? Will you take part in the stop-smoking class? If so, then sign up now.

4. While practicing says, “No thanks, I do not smoke.”

It is important to remember that it is difficult to leave. Generally, smoking programs seem to have a little success rate, but they can still be meaningful. Only 4% to 7% of people can quit smoking without any medication or other support.

Many smoking cessation guidelines recommend that if a patient is not ready to quit, motivational interviewing should be used to encourage a future quit attempt. Nearly 2/3 of smokers were seriously considering quitting in the next six months, but few are ready within the next month. Accordingly, your decision to quit smoking is usually not one that happens overnight. Generally, you will progress through at least five stages in your quitting journey. Think about what stage you may be at in your journey to quit smoking for good.

How You’ll Convey Quitting?

Not Thinking About it- I haven’t thought about quitting

At this stage, you are not thinking about leaving and will go to great lengths to make sure you can continue to smoke. Which means you believe that there is no point in trying to quit because you are too addicted or that you have been disappointed by previous failed attempts. You may also not yet realize that your smoking is harming your health.

Thinking About it-I’d Like to Quit Smoking, but I don’t Know if I can

During this stage, you may be starting to weigh up the positives and negatives of quitting. You will also begin to take more notice of the health warnings associated with smoking and will now be able to identify the barriers that may be preventing you from quitting.

I’m Ready & I’m ready to quit smoking but how will I manage?

Well done! You have now made the bold decision to commit to quitting smoking. At this stage, you should start collecting information on how to quit. You may also be ready to set your quit date and develop your quitting plan.

It’s Working- I haven’t smoked for two or three weeks, it’s hard, but I feel much better

In this stage, you are actively trying to quit, and you will be feeling confident in your decision. As you feel a sense of achievement with every cigarette-free day, remember to keep up with your short-term rewards and tell all your friends you’ve quit to stay motivated and minimize any risk of slip-ups.

Whatever the stags may be, be prepared on your quit smoking journey. The more prepared you are for your quit journey, the better equipped you’ll be for any challenges that come your way. 

Plan Your Quit Smoking Journey

A quit smoking plan can set you on the best path for reaching your quit goals. Here are some effective quit smoking strategies you could include in your plan:

1. Changing habits and routines

2. Getting extra support from a health professional, family or friend

3. Using quit smoking products

If all set, your next plan should most probably be to create a quit and smoke-free environment. Be a part and do your best.

Leave your reasons for leaving.

There are several health benefits of quitting smoking: Easy breathing, small-looking skin, more energy, less stressed the list goes on. What are you most looking forward to?

Do you want to get out of other reasons? Maybe you are leaving so that you can save money for the holidays. If you play a game, then maybe you are leaving to improve your endurance. Or perhaps you are tired of the problem of smoking.

Are you leaving someone with you or something else? For the health of a child, grandchildren or your pet? Are you leaving because you want to become a better role model for someone?

Write whatever is your reason and keep them in your previous pocket, at the refrigerator door or in the car. In this way, when you need inspiration during your departure trip, you can go back to your list.

Avoid the conditions that you want for a cigarette. Do you smoke while drinking coffee during or working in the morning? Maybe you are light with others at work? Keeping track of these habits can help you break them – plan alternate routes and activities that help you avoid these triggers.

You will want to create a ‘Skip kit’ to help manage your triggers. Fill it with things that give you something to do with your hands, such as healthy snacks like stress balls, nuts and carrots, and items to change cigarettes in your mouth. Whether it is a lollipop, a breathtaking mint, or a piece of chewing gum, find out what works best for you.

Talk to your doctor

You are likely to be 4x more with the help of a health care professional, than leaving any payments. They can help with counseling, the right place where smoking can recommend cure remedies, and many other helpful services that can leave you is easy to travel.

Ask your doctor about your reasons for quitting, and tell any of the smoking triggers you have identified. This will help you to plan a plan that works for you.

Whether your smoking term treatment is appropriate for your doctor, if you have tried one of these in the past, then tell your doctor, so that you can discuss whether the treatment or options will meet your needs. It is also important for your doctor to know if you have a history of mental illness such as depression or anxiety, or if you are pregnant or planning to get pregnant.

If your medicine or NRT products such as Nicomeltz is in your hands, make sure you use it by reading consumer medical information, which is available from your doctor or experts.  

Let your friends and family support you

Your friends and family want you to quit smoking. Tell them that you are leaving and you can use their encouragement and support. Many smokers say that it is necessary to withdraw support for the people around them successfully.

If you are a smoker or a former smoker who wants to support a person who is trying to quit, then that person will know that you are for him. Be role model and rockstar in front of other smokers. Give your best and lead a healthy life.

“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.