Symptoms of nicotine withdrawal can begin anywhere from 2 hours to days after your last cigarette. These side effects are a sign of physical dependence on nicotine.
To relieve these withdrawal symptoms, it helps to gradually lessen the amount of nicotine you absorb during the quitting process by using pharmacological aids. These are prescription or over-the counter products that contain small amounts of nicotine to lessen withdrawal symptoms that may occur during the quitting process. Psychological and physical dependence, as well as withdrawal, are defining characteristics of a drug addiction.
More often than not, society treats smoking as an optional activity, when in reality, most smokers continue to smoke because they are dependent upon nicotine, and are not smoking out of choice, but out of habit and need for the drug.
Every single person who smokes shows signs of physical and psychological dependence on nicotine. Every time we light up, nicotine and other chemicals from cigarette smoke are absorbed in the body. Nicotine enters the bloodstream and reaches the brain faster than drugs that enter the body through our veins. Nicotine affects many parts of the body; it changes how the body uses food metabolism , causes our heart to beat faster, our pulse to quicken, it increases our blood pressure, and our veins begin to tighten causing blood flow throughout the body to become more difficult.
You can also squeeze a stress ball to help manage any anxiety that accompanies your cravings. For example, if you're too stressed out on a Wednesday at work and you give in to your craving, then skip the situations or groups of friends who would trigger a craving on Friday or Saturday.
That way you're still keeping yourself below a weekly minimum. Use relaxation techniques. If you find your social smoking habits turning into bad cravings whenever you're stressed, try using relaxation techniques to break your stress patterns.
There are many relaxation techniques that smokers find useful, including deep-breathing, meditation, muscle relaxation, and yoga. Most people who meditate begin by focusing on their breath, taking slow and deep breaths in and out. Some practitioners also use a repeated word or phrase called a mantra or practice visualization to imagine a place or time that is peaceful and serene.
This can help alleviate muscle tension and quell stressful or anxious thoughts and feelings. Make time for a workout. Studies have shown that 30 minutes of moderate to intense physical activity can actually quell a nicotine craving.
Method 2. Try nicotine replacement therapy. Nicotine replacement therapy, or NRT, is widely considered a successful means of dealing with intense cravings. These include medications, such as bupropion Zyban and varenicline Chantix. Talk to your doctor if you think prescription-strength NRT products may be right for you. Have a support system. Whether you're trying to quit altogether, or just trying to break a too-frequent smoking habit down into what you view as a more-manageable social habit, having a support system can be a valuable aid.
If you know of other friends or relatives who are going through the same withdrawal cravings, call or text one another, or get together to go for a long walk or run. If you don't know anyone who's actively trying to quit or reduce their smoking frequency, you can join an online support group. Many long-term members have gone through what you're going through, and can likely offer support or advice on how to manage your cravings. Consider e-cigarettes. E-cigarettes, also called vape pens, are a non-combustible alternative to smoking cigarettes.
These products typically contain a flavor component and nicotine, although some e-cigarette cartridges also come in nicotine-free varieties. Visit nonsmoking places. If you're having a hard time breaking your nicotine habit, it may be helpful to go to public places, such as restaurants and certain parks, where smoking is prohibited.
Being around other non-smokers may be inspiring, and if nothing else you know that you will be incapable of lighting up while you're in that location. Know when to cut yourself off. It's okay if you slip up once in a while and smoke on an "off" day.
But it's important to recognize that this is akin to taking a cheat day on a diet. You can't keep indulging day after day if you want to avoid becoming a chain-smoker. The important thing is to absolutely cut yourself off after one single cigarette, if you must have one. You can store it in a hard-box cigarette pack that is otherwise empty, or purchase a small metal cigarette case.
An even better strategy would be to avoid bringing cigarettes with you when you leave the house on "off" days. That way, if you do submit to your cravings, you know you'll only be able to smoke a cigarette if someone is willing to give you one of theirs. Method 3. Learn the effects of tobacco. Tobacco contains many, many chemicals, the most addictive of which is nicotine. Nicotine has been shown to be as addictive a drug as heroin or cocaine.
Nicotine also increases the resting heart rate, lowers skin temperatures, and reduces blood flow in the body's extremities. It has also been shown to harm virtually every organ in the body. Many people recognize the harmful effects smoking causes on the body, but are incapable of quitting.
Understand social smoking. Many self-avowed social smokers claim that they are not addicted, and can quit any time they want. However, on a chemical level, even social smokers' brains become sensitized to nicotine. Brain scans have shown an increase in the development and density of dendrites in the parts of the brain associated with addiction. Nicotine addiction begins to occur with your first drag of a cigarette.
Nicotine is extremely addictive and with continued use addictive symptoms will increase, making cessation difficult. Nicotine from cigarettes reaches your brain in under ten seconds and starts to cause its addictive effects. Robin Miller, MD, explains why your doctor should be part of your smoking cessation team, plus some quit smoking tools that may help prevent slip-ups.
Is it okay to have just one cigarette as a recovering smoker? Michael Roizen, MD.
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