Common Hurdles After You Quit Smoking, and How to Overcome Them?

If you’ve decided to quit smoking or have been smoke-free (doesn't matter if it is 10 days or 24 hours), just take a second to appreciate how far you’ve come and give yourself a pat on the back. 

Nicotine addiction can be a very sneaky condition. Nicotine, as a compound, is one of the most addictive substances in the world - it is also a very difficult substance to quit. Part of the reason is that nicotine withdrawals (the physical symptoms like tremors, headaches, and nausea that you experience when your body does not receive the same amount of nicotine you’re used to) can be very overwhelming to experience. 

This causes a lot of people to relapse (fall back into their old patterns of addiction) right when they’re on the track to recovery. However, relapse doesn't mean that the journey towards recovery has ended - it just means that there has been a setback. It is possible to quit smoking and overcoming nicotine addiction - and stay smoke-free. 

Also read: How to Overcome Your Nicotine Addiction: A Step-by-Step Guide

Here are some common hurdles you have to be mindful of when you’re trying to quit smoking. 

Withdrawals

Nicotine can cause some very intense withdrawals, especially when trying to quit. Over time, your body gets used to a certain amount of nicotine. So, when your body does not receive the nicotine it requires, it causes certain symptoms like: 

• Physical symptoms: difficulty in breathing, trembling hands, increased heart rate, and watery eyes
• Emotional symptoms: irritability, anxiety, increased stress
• Behavioural symptoms: intense cravings, restlessness, or difficulty in relaxing without tobacco intake
• Cognitive symptoms: Difficulty focussing, poor memory, difficulty in decision-making

How to cope with withdrawals?

These withdrawal symptoms can be hard to live with, especially if you’re trying to work, do your coursework, or just trying to go on with your life. Here are some ways to cope with withdrawal symptoms: 

Know what to expect 

Anyone that has tried to quit smoking will tell you that the first week after quitting is the hardest. This is because in the initial days of quitting, your body will try to clear out all the nicotine from your body, and this is when the withdrawal symptoms are at its peak. While it may be very hard to deal with it, try to remember the fact that it gets better with some time and effort. Over time, the symptoms will fade away, and you will feel healthier, breathe easier and have no symptoms whatsoever. 

Did you know? Quitting smoking can increase your life expectancy by over 10 years! (U.S. Department of Health and Human Service, 2020)

Also read: Addiction and Depression: What is the Link?

Understand that the cravings will pass, too

When you’re trying to quit, one of the major hurdles that you’ll face will be cravings. Cravings are a strong urge to smoke, which might arise without any reason, or they might be triggered under certain circumstances. Remember that these cravings will pass - for some people, the cravings will last for a week, whereas for others it might extend to a month. 

Here are some things you can do to deal with cravings: 

• The “4 Ds” is a way to handle cravings. To use this technique, when you have a craving:
• Distract yourself with something else to take your mind off the craving.
• Wait it out by delaying any action until the craving goes away.
• Take 20 deep breaths to calm yourself down.
• Drink a cold glass of water or juice to help decrease the craving.
• Chew on some gum or hard candy, or snack on crunchy healthy foods to keep your mouth busy.
• If you're used to nicotine, try using nicotine replacement products like nicotine gum, lozenges, or patches.
• Get up and go for a walk or do some quick exercises when a craving hits.
• Head to a place where you can't smoke, like a park or a museum.
• Call or text a friend for support.
• Create a new routine to replace times when you used to smoke.
• Stay away from triggers that make you want to smoke, like alcohol, caffeine, or being around people who still smoke.
• Keep your motivation in mind and remember why you quit smoking in the first place.

Also read: The Importance of Support Groups in Addiction Recovery

How to deal with the negative emotions that come up when quitting?

Quitting smoking or using tobacco products can be a big change, and it's totally normal to feel some anger, frustration, and irritability after quitting. In fact, research shows that these negative feelings are very common and usually peak within a week of quitting, but don't worry, they usually fade after a couple of weeks. Here are some ways to help you manage these emotions:

• Remember that these feelings are temporary and they will go away soon.
• Engage in physical activities that you enjoy, like going for a walk.
• Cut down on caffeine by avoiding or limiting coffee, tea, and soda as the caffeine found in these drinks can worsen anxiety. 
• Try relaxing techniques like meditation, getting a massage, taking a hot bath, or deep breathing exercises.
• If needed, consider using nicotine replacement products or ask your doctor about other medications.

Also read: Heal From Within: Establishing a Healthy Support System for Addiction Recovery

In conclusion, quitting nicotine can be a challenging journey, but it is also a rewarding one. The withdrawal symptoms and negative emotions can be difficult to overcome, but it's important to remind yourself that these are temporary. Utilising the tools and strategies mentioned in this blog, such as nicotine replacement products, physical activities, and relaxation techniques, can help make the transition smoother. 

Don't be discouraged if you face hurdles along the way, it's a normal part of the process. Keep in mind the long-term benefits of quitting, and remember that you are taking an important step towards a healthier and happier life. Keep pushing forward and stay positive!