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Don’t Be a Victim to Withdrawal Symptoms! |
 What
do cravings, irritability, tension, and lack
of concentration all have in common? They are
all withdrawal symptoms associated with quitting
tobacco. And the good news is that these symptoms
are most common in the first two weeks after
quitting and are typically gone within one month.
As frustrating as withdrawal symptoms may be,
they are a positive sign! Withdrawal symptoms
are an indication that the body is beginning
to repair itself and returning to good health.
Not every smoker will experience withdrawal
symptoms, but if you do, know that they won’t
last long.
Fight your withdrawal symptoms with one or
more of the following recommendations:
-
Go public. For
the first few days after you quit smoking,
spend as much free time as possible in public
places where smoking is not allowed, such
as libraries, malls, museums, theaters, and
churches.
-
Drink a healthy drink.
Don’t drink alcohol, coffee, and other
drinks you associate with smoking. Try drinking
a lot of water and fruit juice instead.
-
Need something to
do with your hands? If you miss the
feeling of having a cigarette in your hand,
put a substitute in your hand – a pencil,
a paper clip, a coin, or a marble, for example.
-
Eat healthy snacks.
If you miss the feeling of having
something in your mouth, try toothpicks, cinnamon
sticks, or celery.
-
Avoid temptation.
Stay away from situations you associate with
pleasurable smoking.
-
What might the future
bring? Anticipate future situations
or crises that might make you want to smoke
again, and remind yourself of all the important
reasons you have decided to quit.
-
Think about your
goals. Remember your goal and the
fact that the urges to smoke will eventually
pass.
-
Be positive.
Think positive thoughts and try to avoid negative
ones.
-
Get Active!
Do brief bursts of exercise. Alternate tensing
and relaxing muscles, do pushups, deep knee
bends, walk up a flight of stairs, or touch
your toes.
-
Reach out for support.
Call a supportive friend, family member, or
telephone counseling counselor.
-
Try mini-meals.
Eat several small meals during the day instead
of one or two large ones. This maintains constant
blood sugar levels and helps prevent the urge
to smoke. Avoid sugary or spicy foods that
may trigger a desire for cigarettes.
-
Congratulate yourself.
Reward yourself. Plan to do something fun
for doing your best.
EOC Supports
the Great American Smokeout
The Smokeout is always the third Thursday of
November, one week before Thanksgiving.
This year, the Smokeout is November 15, 2007.
FREE quit kits will be given away by EOC’s
Tobacco Prevention Program in the 1900 Courtyard
on November 15th.
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