Physical and psychological symptoms during smoking withdrawal

1
Put out the fire

• Physical and psychological symptoms during
  smoking withdrawal

2
12 Long Weeks

• The nicotine and other chemicals cause..
• Anger, Bad Breath, Boredom, Constipation, gas and
  stomach pain, feeling cooped up, cough dry
  throat, cravings, depression, dizziness, fatigue,
  frustration, hunger, lack of concentration,
  grouchiness, irritability, lack of sleep,
  loneliness, restlessness, tightness in the chest
  and weight gain.

3
Anger

• Dont hold your anger inside. Anger is a normal
  withdrawal symptom. Reduce or redirect your anger
  with meditation, a punching bag (not a real
  person) or a long, calming walk.

4
Bad Breath

• Brush your teeth often and chew breath mints or
  mint gum.

5
Boredom

• Stay busy and maybe even try a few new things.

6
Constipation, Gas and Stomach Pain

• Lasts one to two weeks.
• You can add fiber to your diet.

7
Feeling Cooped up

• Get out of the house or office and take in fresh
  air.

8
Cough, Dry Throat and Mouth

• This is normal. Your body is getting rid of mucus
  which has restricted your breathing and blocked
  your airways.
• You only have to suffer this a few days.
• To find relief sip ice, drink water, and leave
  hard candy and gum in your mouth.

9
Cravings and Hunger

• Cravings are stronger for the first two or three
  days.Milder cravings for cigarettes can last as
  long as a few years.
• Keep low-fat snacks like popcorn, veggies or
  pretzels around for the hunger cravings.
• Find other things to occupy your mind.
• Dont keep cigarettes or fatty foods nearby, if
  possible.

10
Depression

• Find something besides a cigarette to reward
  yourself with. Make it a healthy choice exercise
  and good nutrition. Take a nature walk.
• Think of your success, your healthier future and
  tell yourself you are doing something good for
  your own body.

11
Dizziness

• Your body now is receiving more oxygen because
  you have stopped smoking.
• It will only last a few days.
• Get fresh air to relieve the sensation and dont
  rise too fast from a sitting or reclining
  position.

12
Fatigue

• Nicotine is a stimulant, similar to caffeine and
  your body is going without this extra boost.
• This will last approximately two to four weeks.
• Get extra sleep, dont push yourself. Exercise
  and drink at least 6-8 glasses of water per day.

13
Frustration, happiness and headaches

• Take a break or remove yourself from any
  frustrating situation for a few minutes. Try to
  find something to make you happy such as taking a
  walk, reading a book, getting exercise or even
  watching a funny movie.
• For the headaches, you can take a warm bath, try
  meditation or relaxation videos.

14
Irritability, Grouchy and Tense

• Your body is craving nicotine. Your nervous
  system is returning to normal.
• This stage will last only one to two weeks.
• Again, take walks, exercise, use relaxation
  methods and try nicotine gum.

15
Lack of Concentration and Sleep

• The body needs time to adjust to not having
  nicotine.
• This situation may only last a few weeks.
• Work on a hobby, drink warm milk, and again try
  relaxation techniques.

16
Loneliness, restlessness

• Cigarettes can feel that they become just as
  important to you as a close friend.
• Call a real friend, go for a walk or drive.
• Work on a hobby and catch up on chores. Take on
  extra work at your job/career. Become more active.

17
Tightness in the chest

• Tension may cause this problem, or even coughing
  from your previous smoking.
• Your body is adjusting and your lungs are trying
  to remove the mucus and tar.
• This will only last a few days.
• Deep breathing techniques and having patience
  until it returns to normal will help.

18
Enjoy a Healthy New Life