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!

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.

Smokers are more likely to have depression than non-smokers. Nobody knows for sure why this is. People who have depression might smoke to feel better. Or smokers might get depression more easily because they smoke. Are your emotions all over the place since quitting smoking? You’re not alone: feeling like you’re on an emotional roller coaster is one of the most common feelings associated with nicotine withdrawal.

What Causes this Emotional Effects?

When you smoke, the nicotine you inhale with every cigarette goes from your lungs, into your blood stream and then straight to your brain. Once it gets there, it causes dopamine to be released, which gives you that intense rush and makes you feel “oh so happy”.

Sadly though, that feeling only lasts a few minutes. Your nicotine levels begin to drop along with the dopamine so does your mood. Normally, you would alleviate these feelings by having another cigarette, and increasing the levels of nicotine in your system again.

But when you quit, nicotine levels continue to drop and the emotional roller coaster begins. Knowing what you may experience as you work to become smoke-free can better prepare you for the journey ahead.

How To Identify Depression?

Here are the list of signs and symptoms occur when you’re in depression state.

  • Sleeplessness

  • Sadness

  • Difficulty concentrating

  • Anxiety or a dump feeling

  • Fatigue

  • Changes in appetite (eating more or less)

  • Loss of interest in hobbies and activities

  • Emotional irritability

How To Manage Depression?

Basic Things To Do

  • Know the causes of stress in your life (your job, traffic, your children, money) and identify the stress signals (headaches, nervousness, or trouble sleeping). Once you pinpoint high-risk trigger situations, you can start to develop new ways to handle them.

  • Create peaceful times in your everyday schedule. For example, set aside an hour where you can get away from other people and your usual environment.

  • Try relaxation techniques, such as progressive relaxation or yoga, and stick with the one that works best for you.

  • Rehearse and visualize your relaxation plan. Put your plan into action. Change your plan as needed.

  • You may find it helpful to read a book about how to handle stress.

Exercise– Undergo any physical activity and start small build up and stretches over time when you’re depressed. Your effort will pay off with healthy life.

Structure your day- Schedule your whole day with some engaging activities and start wander outside with your buddies to avoid the thought of smoking.

Be with other people– While you were in depression the state of mind will be think you as lonely. So, to avoid this be in touch with others can help your mood swings.

Reward yourself– Do things you enjoy. Even small things add up and help you feel better.

Get support- If you are feeling down after quitting cigarette, it may help to talk about this with friends and family. Or else, consult with an expert and think like more than your friend.