When you decide to quit, it can help you learn what to expect while working in the process. Some people experience only a few mild symptoms when they quit, while others become more severe.

Although difficult to remove, it can help if you look at symptoms such as signs that your body is recovering from the damage caused by smoking.

Many people find that withdrawal symptoms disappear completely after two to four weeks, although for some people it may take longer. Symptoms come and go during this time. Remember, this will pass and you will feel better if you stop and go out once.

Symptoms when you quit smoking

Common symptoms you may experience during recovery include:

  • Enthusiasm – these can be intense at first, but usually take a few minutes. If you resist each one, they will become less powerful over time.
  • Anxiety and difficulty concentrating or sleeping – these will go away as your body becomes accustomed to not smoking. Relaxation and deep breathing can help. It is also a good idea to reduce yourself caffeine because when you quit smoking, your body absorbs almost twice as much caffeine as usual, which can make you feel anxious, nervous and anxious.
  • Nervousness, anger, anxiety, depressed mood – all this is normal: do not panic. Just accept that you will be emotional for a while and that it will pass.
  • Increased appetite and weight gain – this can last for several weeks. Planning in advance can help. There are tips on Better Health Channel Manage weight gain when you go out.

Less common symptoms you may be aware of – which will pass – include:

Over time, you will notice that these symptoms subside and you will consider smoking less. If you have severe or long-lasting symptoms, discussing them with a healthcare professional or a specialist can help. Quitline specialist.

It can also help with use nicotine replacement therapy products or exit medicine. Click here for more advice Cigarette Fee Craving Now?

Feel emotional when you go out

In the first days and weeks after you quit smoking, the emotional ups and downs can feel like a rollercoaster ride. Making big changes in your life can naturally lead to an increase in emotions.

Some people feel that giving up smoking is like losing a friend. As long as you understand that this is just a stage and that what you feel is normal, you can go through difficult days and feel more confident without smoking.

Knowing how fast you can recover from smoking can help:

  • Within six hours your heart rate will slow down and your blood pressure will be more stable.
  • Within a day your blood circulation will be almost nicotine-free, the level of carbon monoxide in your blood will drop, and oxygen will reach your heart and muscles more easily.
  • Within a week Your sense of taste and smell may have improved.
  • Within three months you will have less coughing and wheezing, your immune function and blood circulation in your hands and feet will improve, and your lungs will be better at clearing mucus, resin and dust.
  • Within six months your stress levels are likely to drop and you are less likely to cough up sputum.
  • A year later your lungs will be healthier and your breathing will be easier than if you continued to smoke.
  • In two to five years your risk of heart disease will be significantly reduced (and will continue to be so over time).
  • For five years, a woman’s risk of cervical cancer will be as if she had never smoked.
  • After 10 years Your risk of lung cancer will be less than if you did not smoke.
  • After 15 years Your risk of heart attack and stroke will be the same as the risk of someone who has never smoked.

Weight gain and smoking cessation

Weight gain is not always part of quitting, but it is very common. After leaving, you may feel more hungry than ever – this is a common withdrawal symptom and will go away over time. This can help you plan ahead and have plenty of healthy snacks in the kitchen, such as nuts and fruit, and get rid of junk food from your home.

If you do gain weight try not to be too hard on yourself in the first days. You do great things for your health by quitting smoking.

To manage the symptoms of smoking

Although withdrawal symptoms may seem difficult, there are ways you can help maintain your motivation:

  • Keep a list of reasons why you decided to quit smoking and keep it in your hand when you are encouraged to smoke.
  • Make plans and keep busy.
  • Involve your friends and family to distract and motivate you.
  • remember four Ds:
    • The craving movement for five minutes will delay and usually pass
    • Take a little deep breath
    • drink water or
    • do something else.

Routines that will help you manage your desires

One of the biggest problems many people face in the early days of quitting is regular passion. Some desires are physically your body’s desire for nicotine, but some are related to your daily routine.

Changing your daily routine can help your brain avoid triggers that tell you it’s time to smoke.

Here are some suggestions on what to do instead of smoking when you are smoking:

  • The first thing to do in the morning – to take a shower.
  • With coffee or tea – change to another drink, another glass or where you drink.
  • In the morning tea – sit in a different place or with different people, read a magazine or browse on social media.
  • On your home computer – move your desktop or redecorate it to change the look.
  • After dinner – go for a walk.
  • After work – practice or meditate.
  • Before dinner – make your dinner earlier.
  • With alcohol – switch to a different type of drink or keep your drink in the hands of a smoker.
  • When planning your next task – take a deep breath.
  • As a reward – listen to music or eat a piece of fruit.
  • When you are with another smoker – chew gum or bring a glass of water.
  • In front of the TV – move the furniture, hold the stress ball, do easy stretching exercises.
  • Before going to bed – drink a hot drink or read a book.

Remember that every time you resist this urge and do something else instead, it is a victory in your quest to quit: you help your brain break the link between activity and smoking.

The more choices you make to distract yourself, the better. Here are some other ideas you can try at any time:

  • Slowly for a glass of water.
  • Play with your pet.
  • Call a friend.
  • Play games on your phone.
  • Ask your partner or friend for a shoulder massage.
  • Try a little gardening.
  • Apply a little hand cream.
  • Make a jigsaw puzzle or crossword puzzle.
  • Peel an orange.
  • Think about the reasons for your dismissal and imagine a positive future.

Manage stress when you quit smoking

It takes time to settle in and find new routines new ways to fight stress Smoking is not an option now.

Relieving the stress you feel when you smoke is temporary. It doesn’t solve your problems, it just changes your focus and nourishes you smoking stress cycle.

Research says smokers have higher levels of stress than non-smokers. Most people find that their stress levels are lower than they were six months after quitting.

One of the biggest challenges you’ll face when you leave work is finding a new way to “make time for me” – at work, when you first come home, after lunch, and other times when you just need time.

It may be helpful to create a special place for yourself to relax. Or you can try to reconsider your old hobby or start a new one.

See How do you deal with stress? exit for ideas on big break activities.

Smoking costs

There is no point in focusing on the amount of money you spend on smoking anymore. But you could still do it Save money if you lose your job and the sooner you leave, the more money you will save.

If you smoke 20 boxes a day for $ 27, you will save about $ 10,000 a year. Thinking about what else you want to do with this money can be a great motivation to stay true to your exit plan.

Try this value calculator see how much you can save by quitting smoking.

Benefits of Quitting Smoking

Giving up is the best thing you can do for your health. It can affect your life in a way you never imagined.

The health and life benefits of quitting smoking include:

  • Your sense of taste and smell can improve, so you can enjoy your food more.
  • It will be easier to train to increase your fitness.
  • You will be free from the hassle of smoking like the smell of smoke, or you should always make sure you have enough cigarettes.
  • Yours productivity levels will improve (both men and women) and if you are a woman, your chances of having a healthy pregnancy and having children will also increase.
  • You can save thousands of dollars a year or spend on other things.

Your family and friends will also benefit because:

If you start smoking again

If you slip and smoke, do not use it as an excuse to return to smoking.

Get yourself out of the situation. Go for a walk, take a deep breath, or take a sip of water and ask yourself if you really want to smoke again. Try not to waste your energy on blaming yourself. Instead, take your slip-up as a signal to reconsider your dismissal strategy.

If you have tried smoking several times and still have not succeeded, do not despair. It is common for people to try to quit smoking several times before quitting once.

The next time you quit, take time to think about what worked for you in the past and what difficulties caused your relapse. Then make plans for what you will do when these temptations come up again.

Help is available to exit

You can do it by hand, talk to you doctor or pharmacist about options that will help you get out or call Quitline for advice and support. You don’t have to do it alone. And the will is not the only tool at your disposal – you can buy it nicotine patches and exit medicines Cheaper with a script from your doctor.

You can also try QuitCoach. QuitCoach is a program that asks you questions about smoking and uses your answers to give you individual advice. Each time you visit the site, it asks you relevant questions about your situation and gives you updated tips based on your answers.

QuitCoach can be especially helpful in helping you decide which withdrawal aid is right for you, such as a nicotine replacement therapy product or medication.

See for more information Tips for use and Exit methods.

Where to get help