How I’m dealing with nicotine withdrawal

Smoking addiction is a rollercoaster: there are periods when I smoke like a chimney, and other periods where I try to pace myself to a human standard. Quitting was never in my head – try to reduce, yes, a lot. After many ups and downs, I realised that I am simply not able to reduce, so I’d better just get this over with and quit it.

It’s like having a box of chocolates in front of you, or a pizza, or a bag of pop corns. Be honest: do you really just ‘try one small piece’ to satisfy the craving? No, you’d go all in and finish it whole. And no, you’re not alone.

This is my 3rd day without any cigarette. Three days completely smoking free: the last time it happened it was before I started, five years ago. Honestly, it feels amazing: I breathe better, I feel better, I’m less afraid of the stairs of my house (see photo attached and understand why I’m concerned), and I’m feeling surprisingly more focused. I know that nicotine withdrawal symptoms peak after 72 hours smoke-free, so, today is the day.

My symptoms are definitely more mental than physical: I am yet to try all the physical withdrawal symptoms, including but not limited to: tingling in the hands and feet, sweating, nausea and abdominal cramping, constipation and gas, headaches, coughing, sore throat, insomnia, difficulty concentrating, anxiety, irritability, depression, weight gain.

Well I always was grumpy and with troubles sleeping, regardless of nicotine withdrawal…

No, most of my symptoms are mental, and the big work now is to break the link between triggers and smoke craving. All smokers know that: every situation can trigger the need to smoke, it’s in our brain, we can’t escape that. It can be anything: after coffee, after a meal, alcohol, social interactions, boredom, waiting at the bus stop, anxiety, stress, etc. etc.

Here is how I’m dealing with nicotine withdrawal, in my totally personal experience (symptoms vary from person to person, and for how long you’ve been smoking).

1. Don’t buy cigarettes. As long as I have them, I’m gonna smoke them, so a big step is NOT to buy them. Might sound easy, but that’s the scariest part of them all. It’s like diet: the easiest and fastest way to eat healthy is to buy healthy food, that’s it. Every time I refrain from buying unhealthy stuff (either cigarettes or food), I feel a great sense of accomplishment, and when I have cravings, that’s what I try to focus on.
2. Recognise and understand your triggers. As mentioned, all smokers have more or less triggers, during which our brain commands us to smoke. A big step is to learn to recognise those triggers and do your best to avoid smoking especially after a trigger. This will re-program your brain and with time you’ll crave smoking less and less.
3. Understand how smoke craving works. After being absorbed, nicotine enters the bloodstream, and it reaches the brain. Here, it activates area concerned with feelings of pleasure and reward, and boost levels of dopamine. Nicotine changes the balance of chemical messengers in the brain; when we stop using nicotine quickly, the chemical balance is disrupted again, and our brain sends us signal to re-establish the balance. This is what I mean with re-programming our brain: we have to break this cycle so that our brain will stop sending us these ‘smoke, smoke, smoke!’ signals. At the end of the day, it’s all in our brain.
4. Distract yourself by doing something useful. Smoking feels like a reward. You know what else feels like a reward? Doing those daily little things we sometimes overlook. When I have a really bad smoke need, for example after lunch, instead I do some little chores that will give me a small sense of accomplishment, enough to get distracted: put the laundry in the washing machine, take out the trash, clean the dishes, swipe the floor, organise the storage space etc. We have to do these things anyway, so why not doing them right when you crave smoke? It’s a win win.
5. Mobile games. If I don’t feel like doing chores, I distract myself with some gaming, keeps my hands busy and I avoid thinking about smoke.
6. Exercise, and eat healthy. You’ll feel the benefits of exercise and eating healthy only after a while, but by doing it every day, you’ll re-program your brain to appreciate the steps you’re doing towards a healthy lifestyle, triggering a sense of reward and accomplishment that will distract you from smoking. Or, simply, you’ll remember how good it feels to be healthy and the motivation will be enough.
7. Buy something nice for yourself with the money you saved. In the Netherlands, the cigarettes I smoked are 8 euros per pack. With that money I can buy: one takeaway pizza, two beers at the pub, some nice home decor frames, sewing materials for my hobby, or (even better), do a small charity donation.
8. You did not quit, you’re quitting. Quitting to smoke is a day by day, hour by hour, minute by minute process: you didn’t just quit, you’re quitting every day, because every day you are deciding NOT to smoke. It’s a continuous process that requires continuous reminders, motivation, and small actions to be consistent. Remind yourself to approach quitting one day at a time.

Quit smoking is a personal journey, and everybody deals with it differently; as usual, the secret is finding the best approach that works for you, and stick with it. Any other tips and advice is always welcome!