Managing Nicotine Withdrawal: 5 Tips You Can’t Do Without

by Dr Antonio Howell, MD

in quit smoking

Dr. Howell

No matter how you do it – what method you use – you will likely encounter one or more nicotine withdrawal symptoms once you quit smoking. Depending on your level of dependence to cigarettes, you may experience a variety of undesirable symptoms, ranging from headache to frequent coughing, drowsiness, anxiety, etc.bigstock-Withdrawal-Symptoms-30392024

But you don’t have to give in to these symptoms. Don’t ever let them stop you from quitting smoking and improving your health. There are several things you can do to lighten your load and be smoke-free for the coming days, weeks, months and years of your life.

Tips You Shouldn’t Miss


Maybe you already have a list of what to do when your smoking urges arise or when you start feeling grumpy because you can’t smoke. That probably includes eating fresh fruits, going for a walk, calculating the money you could save, etc. Whatever your techniques are, make sure to incorporate the following strategies to maximize your efforts and make your way to success easier!

Catch enough Zzzz.

As you work your way towards a nicotine-free life, your body starts to go through a lot of changes – physical and mental. That is why you experience a host of withdrawal symptoms. As your body eliminates the toxic chemicals it absorbed, as well as the nicotine that makes you dependent on cigarettes, it also goes through stressful moments. And to make sure you are having enough energy to deal with such changes, you need to have enough amount of sleep. Study after study shows that our immune system is stronger after a long night of restful slumber. In addition to this, you also have better mood – which is essential to beat the psychological effects of quitting smoking.

Make your environment smoke-free.

Don’t allow temptations to break in. If you have smoking friends or relatives, tell them that you are quitting and ask them a favor – don’t smoke when you are around. If they can’t, maybe you can just avoid seeing them, at least for the moment. Or, you may encourage them to rethink their habit. Maybe they have been thinking of quitting for some time now, they are just lacking the support they need. Aside from this, do away from places that trigger you to smoke, such as pubs. Clean your home or office, get rid of ashtrays and anything else that reminds you of your deadly habit.


Work out.

Exercise is crucial if you want to successfully quit smoking, whatever method you are using or intending to use. Exercising stimulates your brain to produce endorphins – the feel-good chemicals that give you the mental boost to keep going.

Manage your stress better.

Quitting smoking can be stressful. But the burden doesn’t end there. You will also face your daily stressors – work problems, money matters, relationship conflicts, and so on. So make sure you give time for relaxation and leisure. When you are stressed, your risk of relapse is very high as your mental and physical ability to deal with withdrawal symptoms decline. Managing your stress includes eating well, practicing stress management strategies like deep breathing, yoga and meditation; and having regular exercise.


Celebrate milestones.

So you made it a whole day without smoking? Congratulations! You’ve reached a milestone. A week without cigarettes? WOW. A month? That’s fabulous! You really deserve a tap on the shoulder, and of course, some reward. So treat yourself with an hour-session at the spa, or some sumptuous meal at your favorite restaurant, or perhaps a new pair of shoes!

When you follow these steps, along with your other self-help techniques, you can effectively manage nicotine withdrawal symptoms and be smoke-free forever.


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