Lots of people worry about the withdrawal symptoms they will experience when they stop smoking....
There is no doubt that they can feel unpleasant, particularly in the beginning. But the benefits to be gained from quitting, so vastly outweigh these initial discomforts, that we must arm ourselves with whatever is necessary to increase our chances of beating them and ensure that we succeed! The best tools available for conquering withdrawal symptoms are knowledge and preparation. By knowing what we're likely to face, we can be ready psychologically and avoid any unexpected surprises.

Nicotine is the highly addictive substance that keeps us hooked on smoking. As nicotine addiction has both physical and psychological aspects, so do nicotine withdrawal symptoms. When we quit, our body needs to readjust and get used to functioning without nicotine affecting every part of it, as it did while we were smoking.
The first week after quitting is generally the hardest and the withdrawal symptoms will be the most intense during this period. Most relapses happen in the first week or two. If you can get through this phase, you'll be well on you way to success! Within 2 - 4 weeks, the nicotine has totally left the system and the physical symptoms will be easing.
So what are you likely to experience, as you cleanse your body of nicotine?
Physical Symptoms:
Headaches. As the nicotine leaves your system and your body chemistry returns to normal, some people experience mild headaches. These will generally disappear within a few days to a week.
Increased coughing. You may find that you cough more when you first stop compared to when you were smoking. That's because your lungs are clearing out all the mucus (yuk!🤮) which can cause coughing. This process can take a few weeks or much longer, depending on several factors including how much you smoked and for how long.
Sleep problems. You may experience insomnia, increased tiredness or other sleep issues as your body readjusts. These symptoms usually last less than four weeks. Consuming less caffeine, exercising and avoiding daytime naps can help.
"After 2 - 4 weeks, the nicotine has left the body and most of the physical symptoms will disappear. But the psychological and emotional struggle lasts longer. Working on your mindset will help, and increase your chances of long term success."
Symptoms with mental or emotional elements:
Feeling short tempered, depressed or emotional. Psychologically, you are having to adjust to a new routine without the cigarettes you'd become so used to. Additionally, during the first 2 - 4 weeks, your body is also reacting the the physical withdrawal of nicotine which can add to these feelings.
Cravings or an intense desire to smoke. This for many people, is the biggest challenge and main cause of failure when trying to stop smoking, but it doesn't need to be! Physical nicotine withdrawal will play a part initially, but it then becomes a psychological challenge to keep the thoughts about smoking at bay and resist the urge to light up. It really is possible to increase your desire and determination to succeed, focus on the benefits you'll gain and generally work on your mindset; all of which will have a big impact on the frequency and intensity of cravings you experience.
Restlessness, anxiousness, inability to relax. Depriving your body of the nicotine it has become used to relying on, may cause higher levels of anxiousness during the first few weeks, after which it will come back down again. Struggling with doubt and not paying attention to your mindset can add to this, which is why they're such important areas to work on.
Inability to focus or concentrate. Once the nicotine has left the body after 2 - 4 weeks, your concentration levels will start getting back to normal. If you're struggling with cravings, you may need to re-examine your reasons for quitting and work on your motivation. This will help keep negative thoughts of smoking in check and allow you to focus and concentrate on more important things in your life.
Weight gain. This is a real concern for a lot of people and often a reason for not wanting to quit. Weight gain is common, but not inevitable. There are physical reasons that contribute to it; nicotine is thought to suppress the appetite and speed up metabolism. On top of this, we want to stop the feeling of emptiness that a craving can cause and it's easy to use food for this purpose without realising. But a lot of people gain weight simply because they expect to. This is a perfect example of how our mindset controls our behaviour. If you think you'll gain weight when you quit, you may unwittingly act in a way that facilitates that belief. You're less likely to watch what you eat if you're expecting to gain weight anyway. What would be the point? But this type of thinking will turn your expectation of gaining weight into a reality. Coaching can help by identifying these expectations and challenging them. If gaining weight concerns you, put some extra focus on it during your pre-quitting preparations. Having said that, a bit of extra weight is less detrimental than smoking and it can always be reversed later!

"The negative effects of putting on a few pounds, are far less damaging than the negative effects of smoking. Stopping smoking is the biggest improvement you can ever make to your health. After the withdrawal symptoms and cravings have eased, you can work on losing those extra few pounds if you need to."
Summary:
Withdrawal symptoms can be off-putting, but they are manageable and most of them will last less than 4 weeks. Putting up with them during this initial period is a price worth paying to dramatically improve you health and lifestyle! Once you pass this stage, maintaining the right mindset is the key to long term success.
Not everyone will experience all these symptoms; we all react differently. But by knowing what you could face, you can be better prepared and more likely to stay on track.
Find out more about my Quitting Mindset Coaching Programme at gavindashwood.com
Visit my Facebook page: facebook.com/quitwithgavin
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