The bottom line is that cigarette smoking is an addiction, both physiological and psychological. In that regard it has to be approached in a manner that any addiction would – controlling the withdrawal symptoms, reducing the stress or triggers that drives a person to use and support from family and friends. Some people have the willpower to go it alone and successfully give up their nicotine addiction but for most help is needed during the recovery period. Understanding the process and what to expect is the first step in overcoming it.

Nicotine Withdrawal Symptoms

Nicotine is a stimulant and along with the other chemicals in cigarettes, it enhances the mood and increases stamina to some degree. Blood pressure and heart rate is also raised by cigarette smoking. In this regard, a person will feel “low” or “down” in terms of mood, tired and unlikely to be able to cope with daily activities as is normally the case. Irritability is another prominent feature when quitting. Difficulty concentrating and a “cloudiness” of the mind often drives a person to seek that “one last smoke” in order to get by the day.

However, this only serves to disenchant a person about their willpower to quit and lead to the misconception that cigarettes control them and can never be given up. It is therefore advisable that every person who decides to quit should consider nicotine replacement therapy (NRT), be it in the form of a nicotine spray, gum or patch. Even if it is not used, having it at hand will allow a person to better cope with the withdrawal symptoms and reach out for it when it is most needed.

Other symptoms that one can expect is very mild tremors, constipation and sleepiness throughout the day. Many people benefit from the use of antidepressants during this period, and the more popular smoking cessation drugs are actually antidepressants. This does not mean that every smoker or person who has just quit is depressed but rather the chemical effect of antidepressant helps to counteract the withdrawal symptoms. Acupuncture, meditation and breathing exercises may all prove useful to some degree and depends on a person’s preference in coping with the recovery period.

Support for Quitting Cigarettes

Support needs to be present at multiple levels. From the closest members of the family who assist with easing the daily stresses to friends and colleagues who discourage the odd smoke or even not smoke around the person. This should extend further with support groups in the area or even counseling by a trained professional on a one-on-one basis.

Avoiding the Triggers

Although quitting cigarettes should be dealt with on a day-by-day basis, it is often easier to monitor each hour in the first few days. Avoiding triggers that drives you to smoke is essential but first it must be identified. For some it is about having a smoke with that cup of coffee, or the social smoke break with colleagues at work. Others need to have a smoke after meals or while driving. Ideally these triggers should be dealt with prior to quitting cigarettes. In other words, if you have become accustomed to smoking with every cup of coffee, then first try to break this habit before you quit cigarettes. Avoid smokers as far as possible, and while this may make you a little anti-social at the outset, your friends and colleagues will understand that it is just one step in quitting.

Rewarding Yourself

Irrespective of our age, we all like to be rewarded for our efforts. Rewards for quitting smoking is the same. Save up the money that you would have otherwise spent on cigarettes and motivate yourself to keep off cigarettes. For moderate smokers, the money spent on cigarettes within a year can be a fair amount, which may not buy you exactly what you want but can still go a long way in affording a treat that you otherwise would not have considered. Most importantly, remind yourself of the health benefits of having quit and how this will be an advantage to both you and your dependents in the long run. That alone is often rewarding enough for most people.

Nicotine is a very addictive drug which can cause a variety of serious health problems, help is available when you are trying to give up in the form of nicotine patches, chewing gum and nasal sprays along with these handy tips:

Before you stop smoking

• Make sure friends and family know you are trying to quit and ask them not to smoke around you.
• Wash all your clothes to get rid of the smell.
• Open all the windows and clean carpets and furniture to get rid of the smell.
• Write down how many reasons you can think of to quit smoking.
• Everyday leave it an hour later until you light up the first cigarette of the day.
• If your partner smokes then ask them to quit with you or at the very least not to smoke around you.
• On the day you plan on stopping make sure you have a busy schedule.
• Pick a day to quit and stick to it no matter what happens don’t make excuses.
• A couple of weeks before the date you plan to stop switch to a cigarette which is lower in tar.
• Don’t smoke out of pure habit only light up when you have too.
• Think of quitting smoking as one day at a time not forever.

Positive steps you can take

• Start taking more exercise.
• Change your routine and try to avoid places where you will be most tempted.
• Try to spend as much time as possible in smoke free zones.
• Have something close by that you can nibble on such as carrot sticks, chewing gum, celery or fruit.
• Throw away all your cigarettes and lighters and don’t be tempted to hide emergency cigarettes.
• Try to think of the signs of withdrawal as a positive sign that your body is recovering.

When you are tempted

• Get as much help as you can and use nicotine replacement gum, patches or nasal spray.
• Keep away from friends who are smokers and places where there is smoking.
• Always keep a glass of fruit juice or water by your side and sip it slowly.
• When you have the strong feeling to smoke do anything to keep your mind off it.
• Never give into the temptation of just having one, one will always lead to another and before you know it you’ll be back to where you started.
• Keep a track of the money you saved by marking down every day you didn’t buy cigarettes.
• Treat yourself to something nice if you go a week without having a cigarette.

Benefits of stopping smoking * Get rid of throat itch * Get rid of bad mouth smell, and smelly clothes * Prevent developing chronic bronchitis, lung cancer, heart infarct stroke or atherosclerosis in leg arteries.