It is important to know that not everyone who quits smoking will experience withdrawal symptoms. However for those that do experience withdrawal symptoms it is important to know that it is mostly related to the chemical addiction to smoking, nicotine. The nicotine in tobacco is highly addictive, many say it is more addictive than heroine, cocaine, and methamphetamines.

You may have withdrawal symptoms if you stop smoking cold turkey or by delaying. There are two important things to know about withdrawal symptoms:

1. The symptoms will start within hours of finishing your last cigarette and will peak 2-3 days later. Withdrawal symptoms should typically go away within 1 – 2 weeks.

2. The withdrawal symptoms are signs that your body is healing itself. You body is on its way to returning to its pre-smoking state.

By knowing what to expect you can help the symptoms go away by being prepared. The following is a list of common withdrawal symptoms and types on how to diminish them.

Craving

Intense or reoccurring hunger for a cigarette. You can fight the cravings in many ways.

Delay for 10 minutes, the typical craving last for 10 minutes. Do something else, call your support buddy. Deep Breathing, focus your attention on something else taking yourself out of the situation.

Irritability/Tension

A result of the body craving nicotine.

Deep breathe, take walks, exercise, use relaxation techniques, chew nicotine gum, cut down on coffee and pop.

Tingling Sensation

A result of increased circulation that will stop when the body is back to normal

The tingling sensation should stop when your body is back to normal, in the mean time think of this in a positive way. Better circulation equals warm hands and feet and increased sensitivity in the feet and hands.

Coughing

A result of years of mucus build up and your cilia (hairs in lungs) start working again mobilizing secretions.

Drink plenty of fluids; drink cold water, fruit juice, tea; use cough drops, gum or hard candy. Ask you doctor about mucus clearing devices.

Lightheaded/ Dizzy

This is also a result of the increased supply of oxygen to the brain now that the carbon dioxide is gone.

Get fresh air, go for a walk, change positions slowly. It will last several days and will go away.

Lack of Concentration

This is due to the lack of stimulation from nicotine.

For a few weeks change activities, get some fresh air, exercise, deep breathe, listen to music, watch TV, do more physical activity, cut down on coffee and cola, plan workload accordingly, avoid situations that may trigger your desire to smoke.

Constipation

This is from decreased movement in the intestinal track because there is no added stimulant from nicotine.

It will normally last for several weeks. Drink plenty of liquids (6-8 glasses of water daily); add roughage to diet (fruits, vegetables, whole grain cereals, bran); go for walks.

Insomnia

Nicotine affects brain wave function. This can influence sleep patterns and dreams. For many smoking was the last thing you did before sleep, it was your routine.

Take a hot, relaxing bath, avoid caffeine (coffee, tea, pop) after 6:00pm Try relaxing at bedtime with a glass of warm milk, deep breathing and relaxation techniques. Read a book. Change your routine.

Increased Appetite/ Weight Gain

Nicotine works as a stimulant, increasing calories burned, and suppressant, reducing your appetite.

Craving for a cigarette can be confused with hunger pangs or craving for oral stimulation. For years, your mouth was stimulated every time a cigarette landed between your lips. This has now been removed. Drink water or low-calorie liquids. Be prepared with low-calorie and low-fat snacks (celery, pretzels, carrots, popcorn); chew a toothpick, chew gum, munch on raw vegetables.

Remember all symptoms are short-term and will disappear over time!