Self Help

Unless you are completely confident that the presence and sight of a cigarette will not provide a stimulus to smoke, you should get rid of all smoking paraphernalia, at least temporarily. Throw away or give away all cigarettes, ashtrays, cigarette lighters, and matches in your home and workplace. There is no need to force yourself to resist temptation when it is staring you right in the face. Almost all ex-smokers fail to quit when they keep cigarettes in their home or office. They usually persuade themselves that “just this one” would not hurt. But it does. Once you are a confident non-smoker you may be able to have cigarettes around without danger of relapsing, but then, why would you want to?

In spite of all your excellent preparation you may still experience some withdrawal symptoms. Be prepared. They may last only a day or two, or as long as two to four weeks. Going through a smoke-free program should have already prepared you to deal with changes in appetite and the craving for cigarettes that smokers face when they quit. Here are some ways to cope with the other typical withdrawal symptoms:

1. Headaches and dizziness may occur anytime during the first few weeks. Relax, take your usual headache medication, try a cold compress on the back of your neck. Slight tension headaches can sometimes be relieved by taking a walk.

2. Tiredness can occur during the first two to four weeks, but is not likely if you maintain your exercise program, take time for a relaxation or meditation period once or twice a day, and get enough sleep.

3. Coughing may actually increase for a day or two after quitting, as your lungs get rid of the smoking residue that coats them. The cough will disappear gradually over several days. It helps to sip water or suck a cough drop or piece of hard candy.

4. Tightness in the chest may occur during the first week. Take a rest and breathe deeply - it will pass.

5. Trouble sleeping may occur the first few days. Do not drink caffeinated beverages late in the day, do not do strenuous or prolonged physical activity during the two hours before going to sleep, drink a glass of milk or eat a bowl of cereal with milk as your nighttime snack, and take a hot bath before rearing.

6. Constipation may occur during the first two to four weeks after quitting. Eating a high-fiber diet (fruits, vegetables, and grain foods), drinking plenty of water, and getting at least forty-five minutes of physical activity are your best safeguards.

7. Difficulty concentrating may occur during the first few weeks. Be prepared for this; take a break and do something physical for a few minutes.