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Quitting smoking is a journey. Be prepared for possible obstacles and focus on the positives!
On your journey to being smoke-free, you may encounter obstacles such as cravings and withdrawal symptoms, like coughing more or feeling cranky.
Don’t worry, cravings and withdrawal symptoms are signs that your body is recovering and getting rid of the nicotine. Like spring-cleaning, clearing out all that junk will take time and effort, but the results will be worth it!
Knowing and preparing for these withdrawal symptoms will make them easier to overcome, so let’s look at some challenges you might face on your quit journey.
As your body clears out the nicotine, you’ll feel a strong urge to replenish it. Believe it or not, nicotine can be as addictive as cocaine and heroin, so don’t be harsh on yourself for craving a cigarette.
Besides, you can use the 4Ds to
deal with cravings:
Distract yourself (Sudoku, word puzzles, mobile games)
Delay lighting up
Drink water, tea, or milk slowly
You may also experience withdrawal symptoms as your brain adjusts to a nicotine-free life. Hang in there! Symptoms are at their worst during the first week of quitting, and usually go away after two to three weeks.
Watch a funny YouTube video or do some deep breathing exercises.
Take a 5-minute power nap and ensure that you get enough rest.
Treat yourself to a head and shoulder massage to alleviate the pain.
Having difficulty concentrating.
Do some light stretching.
Sip warm water or suck on sugar-free cough drops.
Feeling hungry or thirsty between meals.
Snack on fruits and keep hydrated by drinking plain water!.
Smoking might have been your go-to “chill pill” for stressful situations — now, let’s identify other healthier ways to calm down when you’re feeling
For example, you could cope with stress by talking to loved ones, going for a walk, or joining a workout at your nearest
Health Promoting Mall, like piloxing at AMK Hub or Zumba at NEX.
The journey to being smoke-free might be tough, but it’s also incredibly rewarding. Stay positive by reminding yourself of why you’re doing this.
Health-wise, quitting lowers your risk of getting diseases like diabetes, heart disease, and some cancers.
You’ll also feel better and have more energy to do the things you love. No more huffing and puffing from climbing that flight of stairs!
Your wallet will be heavier, too: within a year of quitting, you could save enough for a short holiday.
Sometimes on your journey to being smoke-free, slip-ups may occur and you may find yourself lighting up.
Don’t beat yourself up, and don’t be discouraged! These things happen, and many people need more than one attempt before they can quit successfully.
Figuring out what caused the slip-up can increase your chances of success: maybe you need a different quit method or more help dealing with cravings and withdrawal symptoms. You could identify the triggers and come up with concrete steps to avoid them.
Learn from the experience, refocus, and restart your quit journey. You can do it!
I Quit 28-Day Countdown now! Call QuitLine at 1800 438 2000 for support, and visit
participating retail pharmacies for advice and products that can help you quit.
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This article was last reviewed on
Friday, December 27, 2019
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