What to Do When Quitting Smoking Feels Unbearable? 14 Ways to Overcome Withdrawal Symptoms

After quitting smoking, almost everyone experiences the effects of nicotine withdrawal. The following 14 small tips can help you get through the first difficult stretch of days.
 
1. Drink cold water and eat small meals

Drinking cold water through a straw can help replace the act of smoking. It also releases dopamine, a feel-good brain chemical that research suggests may help ease a bad mood.

Eating small meals can also help you resist the urge to smoke. Choose lean, healthy foods to avoid weight gain.

2. Pay attention to immediate rewards

You do not have to wait long to start enjoying the benefits of a smoke-free life. Once you begin noticing them, make a list: feeling more in control, saving money, smelling better, enjoying food more vividly, and feeling more energetic. When you feel like smoking, look at your list to remind yourself what quitting has already given you.

3. Brush your teeth often

One benefit of quitting is that your mouth tastes better and your breath smells fresher. Brush your teeth often so you will be less tempted to light up again and dirty that clean, fresh feeling in your mouth.

4. Avoid alcohol

Drinking alcohol is one of the most common things that leads people back to smoking. Why? Because alcohol weakens self-control, which can undermine your commitment to quit. Many people also associate drinking with smoking, so it may trigger cravings.

5. Find your own no-smoking zones

When you feel the urge to smoke, go somewhere smoking is not allowed—such as a movie theater, library, or store. The more distracting the place, the easier it is to get through a nicotine craving.

6. Remember why you quit

Write down all your reasons for quitting. Put them in your kitchen, office, and beside your bathroom mirror. Keep them where you can easily see them, so you are reminded wherever you go. Some former smokers say it also helps to place photos of family and loved ones next to their reasons for quitting.

7. Exercise every day

Exercise is a powerful way to distract yourself from nicotine cravings. When your body is active, it releases natural chemicals that help relax your mood and relieve stress. Walking is one of the easiest forms of exercise for most people. Choosing a few different activities may help you stay motivated. Set aside time to exercise, especially during the first month after quitting.

8. Fill up your daily schedule

During the first few weeks after breaking the smoking habit, fill your days with things you want or need to do. Make plans to eat with family or friends, and try to avoid situations that tempt you to smoke. The busier and more distracted you are, the farther you will stay from the urge to smoke.

9. Keep something in your mouth

Part of smoking is the feeling of having something in your mouth. When a craving hits, replace cigarettes with sugar-free gum, hard candy, or healthy snacks. Keep these on hand at all times. If you are worried about weight gain, choose low-calorie foods.

10. Find reliable support

When you need support, ask someone for help. The best choice may be friends who used to smoke themselves. But anyone who cares about you and wants you to quit can help you through tough moments.

11. Limit caffeine

Caffeine helps some people feel more alert in the morning, but it can also make people feel jittery and stressed. If caffeine makes you nervous or anxious, cut back.

12. Watch out for bad moods

Negative emotions—stress, anger, and frustration—are another common reason people smoke. Bad moods happen to everyone, and during the first few weeks after quitting, you may feel more irritable and down than usual. Find ways to distract yourself from those negative feelings, such as spending time with friends or doing something you truly enjoy.

13. Avoid troublemakers

Although friends and family should support you, they do not always do so. Some people may feel threatened by your decision to quit. They may even sabotage your best efforts. If you think someone in your life is like that, avoid them. If that is not possible, sit down and explain why quitting is so important to you, and ask for their support.

14. Be patient and stay smoke-free#p#Page Break Title#e#

Once you make it through the first two weeks, you are on your way to breaking nicotine dependence as part of your lifestyle. But be prepared for possible slip-ups. Remember: one mistake does not mean failure. Just think about what caused the setback, then figure out how to prevent the same problem from happening again.