Stay Stopped
Coping with the withdrawal symptoms
Lots of people start smoking again because they can’t cope with the withdrawal symptoms. The first few days may not be much fun, but the symptoms are a sign that your body is starting to recover. Nicotine replacement therapy, Champix or Zyban will help you to reduce the severity of your withdrawal symptoms and make going smokefree more manageable.
| SYMPTOMS |
WHAT'S HAPPENING |
HOW TO COPE |
| Intense desire to smoke |
Your brain is missing the nicotine fix. |
Cravings are worst for the first few days and will lesson over a few weeks. Look at ways to manage your triggers  (98k) |
| Coughing, dry mouth |
Your lungs are clearing of tar. |
Symptoms will improve quite quickly. Warm drinks can help. |
| Hunger |
Your metabolism is changing and food tastes better once you’ve stopped smoking. |
Eat fruit and vegetables, chew gum and drink lots of water. |
| Constipation or diarrhoea |
It's all part of your body returning to normal and it will settle down. |
As above- fruit, vegetables and plenty of water |
| Trouble sleeping |
This can be due to nicotine leaving your body. |
This shouldn’t last more than two or three weeks. Cut down on coffee and tea, and try to get more fresh air and exercise |
| Dizziness |
More oxygen is getting to your brain instead of carbon monoxide. |
It should go away after a few days |
| Mood swings, poor concentration, irritability |
These are sign of nicotine withdrawal and will pass. |
Warn family and friends and ask for their support. |
Handling stress
It can take a while to get used to being smokefree and for new habits to start feeling natural. If you’ve been using smoking as a way to deal with stress now is the time to find other ways like these:-
- Be honest with yourself about whats really upsetting you
- Try different ways of doing things
- Talk problems over with someone you trust
- Prioritise tasks and make realistic plans for getting them done
- Do one thing just for you every day
- Take time out to relax and try to get enough sleep
- Remember as a non-smoker you’ll be less stressed and find it easier to cope.
Coping with difficult situations
Look at the things that kept you smoking and avoid them if you can, this should help you to cope. If you’ve tried to go smokefree before, learn from your mistakes and try something new this time.
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