Smoking is the hardest habit to quit. With all the social smoking, corporate gathering, friendships in smoking and social support for smokers from other smokers, it is just almost impossible to kick the habit. In spite of all the above things, if someone tries to quit, the nicotine withdrawal symptoms are very hard to fight against individually.
This especially holds well when the quitter does not know about the withdrawal symptoms that can happen and was not ready both mentally and physically to fight against it.
For most of us who smoke, nicotine withdrawal symptoms are a reality upon quitting, so we gather information about how to tackle the issues of withdrawal and ask our friends and family apart from the co-workers to support us in the initiative.
Nicotine withdrawal symptoms can be categorized into two; namely physical and psychological.
First let us look at the physical aspect and the methods to avoid it:
* Constipation and intestinal disorders – Increase intake of fluids also add fibrous vegetables and fruits in the diet and go for walks, immediately upon quitting.
* Headaches – Take a warm bath or shower, do moderate exercise and meditation techniques can help. Avoid caffeine and cola during this time.
* Fatigue – Get extra sleep or more than normal, take naps whenever tired and increase intake of fluids
* Tingling feeling in hands and feet – They are symptoms of recovery, since more oxygen is reaching your feet and hands, so nothing to worry.
* Colds and cough – Use hard candy or cough drops and gums to come out of the discomfort
* Dizziness – Get plenty of fresh air and go for walks. Avoid changing your positions too fast as this can increase the occurrence of dizziness
* Tightness in your chest – It might be due to the muscular tension on account of coughing and mucous removal. Do breathing exercises to remove this problem.
* Increase in appetite and weight gain – Have a healthy diet and undertake a sporting habit to avoid excessive weight gain.
The psychological aspects of the nicotine withdrawal symptoms for quitters can be as below :
* Insomnia – Hot relaxing baths before bedtime, avoiding caffeine and relaxation methods like breathing and meditation exercises will work
* Irritability and mood swings – Deep breathe, take walks, exercise, use relaxation techniques, and chew nicotine gum, cut down on coffee. Vent your anger, talk to a friend or counselor
* Craving for a cigarette – Chew gum or eat a fruit. Wait out the symptoms or get a nicotine patch.
* Depression – Get medical help in the form of anti depressants and this combined with nicotine patches can avoid the nicotine withdrawal symptoms to a great extent.
Build a health routine, one month prior to quitting, so that your body does not go into a state of shock upon quitting. The routine is:
- Add a vitamin b complex into the diet through supplements, since a smokers body is depleted of these
- Slowly start an exercise regimen and build it up toward the end of the pre quit month
- Take plenty bananas, raisins, tomatoes, spinach, grapes, honey and beets. Just before the quitting period starts
- Use Ginkgo when you feel lack of concentration
- Apple Cider Vinegar is a preventative measure to stop headaches and weight gain
- Aromatherapy oils will help you with sleep if you start to feel restless at nights
Always remember that quitting is a mental game, and nicotine withdrawal symptoms are transient and easily overcome with excellent will power.
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