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The first week after you stop smoking may feel like a roller coaster. Your mind and body will be restless as they are denied something they’ve become accustomed to. While this may cause some undesirable physiological and psychological symptoms, there are things you can do in order to make the week after quitting smoking easier to endure.

What to Expect From Nicotine Withdrawal

If you use a quit aid or go cold turkey, you’re going to feel some discomfort due to nicotine withdrawal when you stop smoking. Physically, your body is responding to the absence of not only nicotine but all of the other chemicals in cigarettes that you’ve been frequently inhaling.

During the first week of smoking cessation,
Flu-like symptoms are common. In addition, you will mainly experience anxiousness, irritation, increased appetite, among other withdrawal symptoms. Your discomfort level will depend on how well you cope with it during this period.

Minimizing the Effects of Nicotine Withdrawal

Deciding to quit smoking is the very first step in the process. And while you can’t prevent the physical and mental effects of withdrawal from smoking, it is possible to work to minimize them.

Create a list of reasons for quitting and read it every day. This will help you remember why you are doing so on the days when things become rough. Also, think of working these strategies into your routine.

Eat a Well-Balanced Diet

Your body is working hard to expel toxins throughout the withdrawal process, and that requires energy. Pick foods that will offer you the high-quality fuel you’ll need –fresh vegetables and fruits, whole grains, lean proteins–and avoid the empty calories of junk foods.

Maintaining sensible snacks handy for when hunger strikes can help. Have little bags of bite-size fresh veggies within easy reach; lettuce and celery sticks with low-fat ranch dressing or tzatziki sauce for dipping makes a fantastic snack.
Do Not Skip Meals

Doing this will probably leave you with reduced blood glucose, which will trigger the urge to smoke. Additionally, it leads to more snacking, which is something you will want to avoid. Aim to have three larger or five smaller meals per day, depending on your taste.

Take Walks

A short walk, even for no more than 15 minutes, can perform wonders for beating back smoking urges and improving your mood. Exercise releases endorphins, the”feel-good” hormone, so head out for a walk around the block once or twice every day. You will come back refreshed and relaxed.

Stock On Supplies

When you stop smoking your brain will still crave the oral sensation of cigarette smoking. Included in your smoking cessation program, stock up on oral replacements like chewing gum, uncooked vegetables, carrot sticks, hard candies, coffee stirrers, straws, etc.

If you are intending to use nicotine replacement or smoking cessation drugs, speak with your doctor at this point. Find out about possible side effects and what to look out for.

Let Folks Know

Quitting is easier with assistance. Choose people who you think will be helpful. Tell them your strategy and how they can help. Also, inform them how they can’t help.

Friends can help divert you.
They could listen to you.
Sharing your struggles makes them milder.
But clarify that you want to maintain your discussions light. Nothing severe that will add to your tension.

Drink a Lot of Water

To stop smoking one should make a habit of drinking water. The residual toxins from smoking can be cleaned easily by drinking water. It also works nicely as a craving buster, filling you up so you’ll eat less. And since water is a significant part of your diet regardless of your smoking position, staying hydrated will help you feel better overall, which will make it a lot easier to handle withdrawal symptoms.

You can also try herbal tea and other juices. Limit coffee, soft drinks, and alcohol. Caffeine and alcohol can negatively impact your mood and they are often related to times when you’d light up (like social engagements), so they could raise the temptation to smoke.

Should you slip up, do not stop trying! Major changes occasionally have false starts. If you are like most individuals, you might stop successfully for months or perhaps weeks and then suddenly have a craving that is so strong that you really feel as though you need to devote. Or perhaps you accidentally end up in one of the trigger scenarios and give into temptation.

It only means you are human. Here are 3 ways to get back online:

Consider your slide as one error. Take note of if and why it happened and proceed.
Can you turn into a heavy smoker following one cigarette? Likely not. It occurred more slowly, as time passes. Remember that cigarette did not make you a smoker, to begin with, therefore smoking a single cigarette (or two or 3 ) once you stop does not make you a smoker.
Educating yourself why you stop and just how well you have done — or have somebody in your service group, family members, or friends do so to you.

Quitting smoking is not simple. Give yourself a pleasant reward! When you have remained tobacco-free for a week, two weeks, or per month, then give yourself a deal just like a gift card, picture, or any clothing. Celebrate again each smoke-free calendar year. You got it.

Consider using a nicotine replacement if you need to. Sprays and inhalers are available by prescription only, and it’s very important to see your doctor prior to purchasing the gum and patch over the counter. Different treatments work otherwise (for example, the patch is easy to use, but other treatments offer a quicker kick of smoke ). Your health care provider can help you discover the solution that will work best for you.

Do Some Deep Breathing To Stop Smoking

Try not to panic if you receive a craving to smoke. Just take a couple of moments to concentrate on your breathing. Close your eyes, if possible, and breathe in and out slowly. Allow the craving wash over you like a wave while you focus on your breathing. The urge will pass and you’ll be left feeling more powerful for having overcome it successfully.

Smoking cessation is exhausting, especially at the beginning. Your own body is anxious and so is the own mind. Allow more time to maneuver should you require this, and try to not worry–your energy will return shortly.
Change Your Habits

Smoking likely was not the sole habit in your life, so shake up your other routines to prevent backsliding. Take another route to work, eat breakfast in a different place, or wake up and jump into the shower until that first cup of coffee.

Expect to feel awkward, to begin with, but do not panic. The more exercise you put into new patterns, the more comfortable they will become. Finally, those new routines will become the norm.