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Let’s talk about days 12-13. I've been 9 days smoke-free, and I’m writing this on day 14. My symptoms have been out of control since day 12 on Monday. I assumed that after almost 10 days without smoking, I would be able to have a day without withdrawal symptoms; I did not wear a patch, I drank some beers, and despite intense cravings, I did not light a cigarette. On day 13, I spent almost all day sleeping. My body is in shut-down mode, so when I suffer from a flare-up, I just need to rest. I had to take over-the-counter sleep aid medications because I couldn't sleep. During this journey, I gained 6 pounds. Every time I needed to smoke; I just ate something. I've decided that if I get a craving for something to eat, I'll eat more fruits and drink a lot of water, and I'll let you know how it goes.
Disclaimer: While these methods aided me during this process, I cannot guarantee that they will work for you because each person is unique. Also, I recommend that you consult your health and mental professionals before starting any process or diet.
During these two days, I had the following symptoms, and I told you how I dealt with them:
A strong desire to smoke
When someone who smokes frequently tries to quit, they almost always experience cravings or desires to smoke. They may be manageable, or they may at times seem to be insurmountable. Among the most vital factors I can do to ensure my continued success is to work on developing strategies to overcome cravings.
Somehow, I've been able to get by by doing the following:
I can reduce the negative effects of cravings and impulses by utilizing the numerous options available to me.Nicotine patches have been extremely helpful in this process, as have other strategies such as meditation and journaling.
The people you used to smoke with, the location where you did most of your smoking, or the activities you used to engage in while smoking, such as drinking a cup of coffee, may all serve as triggers for cravings.
A need may be triggered by anything from a notion to an emotion. But other ideas, such as recalling the reasons you have decided to give up smoking, might help you get past the need to smoke. Consider that you are under no obligation to give in to a want and that even the most intense urges eventually pass.
Suffering from a depressive, anxious, or melancholy state of mind
Anxiety and sadness are more common among smokers compared to nonsmokers. It's normal for some individuals to have temporary mood swings when they stop smoking. Keep an eye out for this if you're someone who has ever struggled with anxiety or depression. If you feel that you are not in control, please contact your mental health professional for assistance.
Some individuals may falsely believe that smoking might alleviate symptoms of anxiety and sadness, but this is not the case. Short-term relief from anxiety or sadness may be seen by smoking, although this is due to the nicotine in cigarettes alleviating the agony of withdrawal.
Forget about picking up cigarettes again as a means of coping with your mood swings and withdrawal symptoms; there are many more effective options available. During my research, I found that many individuals report a reduction in anxiety and despair after being smoke-free for a few months. YOU CAN DO IT, WILL POWER.
Strategies for handling:
Engaging in physical activity may assist in improving one's mood. Begin on a low scale and work your way up over time. When you're in a bad mood, this may be difficult to do. However, your hard work will not go to waste.
Structure your day. Stay occupied. Leave the house as soon as you possibly can.
Make connections with other individuals. Keeping in touch with people or having conversations with them on a daily basis might be beneficial to your mood. Make an effort to surround yourself with individuals who will encourage you in your quest to kick the habit of smoking.
Give yourself a treat. Do activities that bring you pleasure. Even seemingly little actions may make a significant difference in how you feel.
Have a conversation with a healthcare practitioner. It is imperative that you get in touch with a healthcare practitioner if you haven't seen any improvement in your symptoms after a couple of weeks or if they seem like they are getting out of control.
What if depressive emotions intensify or don't diminish? You must seek assistance.Please consult your healthcare physician, use the Quitline (1-800-QUIT-NOW), or get the support you need immediately.
Depressed individuals may consider suicide. Help is available for these emotions.
Call or text 988 for the 24/7 Suicide and Crisis Lifeline. 24/7 online conversation
For emergency care, call 911 or visit the closest hospital emergency room.
Stay together. Help a distressed individual.
Having difficulties sleeping
When you first stop smoking, it's not uncommon to have some difficulty falling or staying asleep, as everyone says. It may be more difficult to refrain from smoking if you feel overtired as a result of bad sleep. That’s how I've felt every night so far: I just want to light a cigarette, but every time I experience this symptom, I just get up, move around, and start journaling or meditating.
If you encounter any problems during this process, it will go better, but if it continues to bother you, you should discuss it with your healthcare professional so that you may receive some assistance.
Strategies for handling:
If you consume coffee, tea, or any other beverage containing caffeine on a daily basis, you should avoid drinking these beverages in the evening or late afternoon. When you stop smoking, coffee stays in your body for a longer period of time.
If you are wearing a nicotine patch like me, you should attempt to remove it from your skin at least one hour before going to bed.
If you are wearing a nicotine patch, you should remove it from your skin at least one hour before going to bed. There is a possibility this patch is affecting your sleep due to the nicotine in it, which may disrupt your sleep. That has helped me fall asleep faster during the night.
If you're still having trouble dozing off, try these following strategies:
To avoid disturbing your partner, please refrain from using electronic devices in bed, including televisions, phones, laptops, and e-readers.
Get everything ready in your bedroom so you can unwind and sleep well.
Be sure to avoid any large meals or alcoholic beverages before turning in for the night.
Improve your health and mood by engaging in daily exercise. (Please don't do it before going to bed; trust me, you will feel more hyper during this time.)
Maintain a regular sleep-wake schedule, even on the weekends.
Increased hunger or weight gain
It is very natural for your hunger to rise somewhat after you stop smoking. In addition, it's possible that your body isn't burning calories at the same rate. It's possible that the stress of stopping may encourage you to eat more, or that you might just want something to occupy your mouth and your hands. It's possible that your ability to smell and taste food will improve if you quit smoking since your senses won't be as dulled by it. Believe me, I've already gained a significant amount of weight; now I'm attempting to shed the excess.But, like I always say, one thing at a time.
Methods of control: Despite the fact that quitting smoking may result in weight gain for some individuals, it is critical for your health that you do so as quickly as possible. Here are some easy steps you can take to help keep the weight gain you experience after quitting smoking under control. The added benefit is that doing these things will assist you in developing healthy practices that will help you remain smoke-free for the rest of your life.
Get up and be active. There is no such thing as a bad amount of exercise. It's not necessary that you run to the gym and join it. If you are able, start walking around to get the health advantages of walking.
Consume nutritious snacks. This is what I started doing at this time: I picked healthy, low-calorie snacks like fruits and vegetables (especially carrots with a small amount of salad dressing), and even chewed gum like a cow when I needed something to occupy my mouth and hands in between meals. During my search, I found lots of tips for using a toothpick or straw to occupy your lips and fingers while you wait.
Pay attention to what you eat. While watching TV or scrolling through our phones, we typically eat in the background. When we eat this way, we tend to overeat. When attempting to kick the habit, it's important to give your whole attention to each bite. Eat more slowly and mindfully to savor each bite. By doing this, you may become more aware of when you are reaching fullness.
If you're trying to cut down on calories but are afraid of gaining weight, your doctor or a life coach like me may provide you with further advice and guidance in this process.
having feelings of frustration, irritability, or discontent
When you stop smoking, it is extremely typical to experience negative emotions such as irritability and grumpiness. Many individuals who've never smoked are aware that this is a necessary step in the process of quitting. Knowing that this is typical may be of assistance.
Methods of management: Remind yourself that the reason you most likely feel this way is because your body is adjusting to functioning normally without nicotine. Take a few slow, deep breaths and bring the decision to stop back to the forefront of your thoughts.
Having a nervous and unsettled feeling
It is typical to have symptoms such as jitteriness or restlessness in the first few days or even weeks after stopping smoking. When you quit smoking for the first time, not only will your mind get annoyed, but so will the majority of your body.
Methods of management: If you find yourself feeling jumpy, engaging in some physical exercise may help calm you down. When I was experiencing restlessness, I got up and moved about for a while.
I try to drink less coffee and caffeinated beverages. and alcohol. When you stop smoking, coffee stays in your body for a longer period of time.
Having trouble focusing on what I'm doing
In the first few days after I stopped smoking, I found that it was more difficult to focus; this is a fairly frequent side effect.
Manage your withdrawal symptoms by being kind and patient with yourself, particularly in the first few days after you stop smoking. If you can help it, cut down on the number of things that need your full attention.
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