Quitting tobacco can take a long time. It is a difficult journey that needs you to stay consistent and careful throughout. But every day you do not smoke is a victory in itself.
If you are someone who is just getting started on the quitting journey then there are a few things that you should be aware about. Today, we will not only talk about what to expect when you quit smoking but will also help you with a few tips and tricks that will come handy when trying to manage nicotine cravings.
How to prepare for quitting smoking?
Planning makes everything better. You have been smoking for quite some time now and if you are going to stop doing it without any planning or preparation, you might increase your chances of failing. Hence, it is important to take care of a few things before you leave cigarettes behind for good.
1. Pick a date – first and foremost, you need to decide on a date. This will give your mind a fixed timeline and you will have some time to analyse your triggers, arrange things that will help you manage cravings and get rid of the items that can make you remember smoking.
2. Inform your friends and family – it is important to keep your loved ones informed of your decision to quit as they will later act as your pillars of strength. Tell them of your decision and seek their support as you are going to need it when you are on your way to quit.
- Identify and get rid of things that force you to smoke – believe it or not but there are certain emotions or situations that make you smoke more. They can be anything – being stressed or drinking when you are partying – so identify these triggers and make a plan to avoid them. You should also be getting rid of items that might make you remind of smoke – these items can be ashtrays or lighters. Remember to deep cleanse your car and clean all your jackets that might smell of smoke.Once you have done all these things, it is then time to make an action plan to tackle the cravings.
How to tackle nicotine cravings?
First of all, nicotine cravings are very much real. They will come and you will want to give in. But being aware of this fact will help you fight them efficiently.
For those who do not know, nicotine is a highly addictive substance that is present in tobacco. When consumed, it forces the brain to release neurotransmitters like dopamine and serotonin. These chemicals make you feel an instant sensation of relief or calmness. People generally get hooked to this feel good feeling and start craving it. But as you keep on smoking, your body starts developing a tolerance to nicotine. It will crave for more and more nicotine – forcing you to smoke more and more.
And once you stop consuming nicotine, your body starts experiencing nicotine withdrawal symptoms. These symptoms vary from person to person and can include anxiety, depression, irritability, sleeplessness, difficulty in concentration and so on.
Hence, it is important to manage these cravings so that you can stay committed to your pledge to stay off smoking for good. There are a few things that you can do to manage these cravings:
1. Consider NRT products – NRT products are medically approved products that are designed to put a controlled amount of nicotine to your body without the harmful toxins of cigarette smoke. These products come in various types like nicotine gums, nicotine tablets, nicotine patches, nicotine inhalers and so on. You can consult your health care provider and they will help you get started on a product that matches your needs and requirements. These products work on the principle of gradual reduction and are easily available in India. There are many brands that make these products. Ryze Nicotine Gums have recently become a popular choice amongst masses. These gums are not only soft to chew but quite reliable as well. They are available in many interesting flavors that make them a tasty and yummy solution to nicotine cravings.
2. Stay active – it is important to keep your mind involved in activities that do not remind of smoke. Distraction is a great weapon in the fight against smoking. Hence, you must keep yourself busy. There are multiple ways to keep yourself from lighting up the cigarette. You can consider taking up a new and interesting hobby or even revive an old one. If nothing else comes to mind, get started on a cleaning spree. This will keep your mind involved. A walk in a park, on a trail, a local mall, or around your neighborhood is a good way to get moving, too.
3. Focus on your mental health – know that it is absolutely normal to feel angry and frustrated when you are trying to quit. You can even talk to your doctor if these feelings get a little out of hand. But it is important to take care of your mental health to manage the cravings as you need all the will power and mental strength. Hence, do get initiated into some mindfulness activities.
- Eat healthy and drink water – this might sound like a very generic advice. But it is very much important to eat healthy and good food while you are trying to quit. All of us get cranky when we are hungry, so why give yourself that feeling when you are trying to quit. Additionally, it is also important to stay hydrated during this period.5. Exercise – it is a great stimulator for mind and keeps your body active. Exercising regularly will also keep your mind distracted and involved in a healthy manner. Hence, take up jogging or yoga – it is important to keep your body moving during this time.
These are a few things that can help you manage cravings efficiently. In addition to these, we also advise you to make some lifestyle changes. For example – if you know that you will end up smoking after having a few drinks then stay away from alcohol as well. You can start by avoiding going to places that serve alcohol in the beginning. This will help you from smoking.
Remember to tell yourself that it is NOT ok to have one slip or what harm a single drag can do. You will get all the urges to do that but you have to have self control and tell yourself that there is a reason why you are doing this and a single drag can do much harm. You can consider talking to a friend or loved one during those moments of weakness and they will help talk you out of those feelings. Don’t feel shy of seeking out help as everyone understands that quitting is not easy. It is a real struggle and as long as you try your best, people will definitely help and support you.
And unfortunately, if you fail, it is equally important to get started again. As long as you stay persistent and committed to your resolve, you will succeed.
