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The following symptoms may develop when you
stop using nicotine:
- increased irritability
- increased nervousness
and tension
- stomach and bowel disturbances
- loss of concentration
- muscle spasms
- changes to taste
- headaches
- coughing
- increase in appetite
and
- craving for cigarettes.
The symptoms may become difficult to cope
with initially, however these symptoms only last from a few days
to a few weeks. As your body cleans itself off nicotine and read
justs, the symptoms will gradually disappear.
Learn to persevere. It will be worth it in
the end. Think of the health benefits and the money saved from not
smoking and this will help you to deal with the withdrawal symptoms.
Quitting can be difficult . Nicotine in tobacco
is an addictive drug. As such, you may go through withdrawal symptoms
when you quit.
DEALING WITH WITHDRAWAL SYMPTOMS
The first few days after quitting can be
the hardest.
CONFRONT CRAVINGS
Few regular smokers can quit without feeling
the craving. Cravings may be hard to ignore and you will have to
learn to live with them until they no longer happen.
Remember the four (4) D's of Quitting
Delay acting on your urges to smoke. Don't
open a packet or light up a cigarette. After five minutes, the urge
to smoke weakens and your decision to quit returns.
Drink Water. Sip it slowly, holding it in
your mouth a little longer to savour the taste.
Deep breathe. Take a long slow breathe in,
and breathe out slowly. Repeat this two times.
Do something else. Take your mind off smoking
by taking action-put on some music, go for a walk or talk to friend.
| Just one WILL hurt!
Having 'just one' is the way that most
people go back to regular smoking. Quitting means resisting
the urge to smoke even one cigarette, despite the cravings,
the habit, the pressure and your own emotional reasons.
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Remind
yourself
Take out your list of reasons for quitting
and the things you want to do as a non-smoker.
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| Take one day at a time.
Focus on getting through each day without
smoking. Remember your first cigarette? It probably made you
feel sick and dizzy. Be kind to your body as it adjusts to
living without the nicotine it had gotten used to.
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The
problem of empty hands
If you need to keep your hands busy
try keys, beads, play with a pen or keep active.
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| Tea, coffee and cola drinks
These drinks contain caffeine and without
nicotine, your body can absorb much more stimulant. This can
make some people restless, irritable and sleepless for a while.
If this happens to you, try drinking fewer or weaker cups
of tea and coffee, or have coffee substitutes, water, fruit
juice or low-joule, caffeine-free cola drinks instead.
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Refuse
offers of cigarettes
You have the right to refuse a cigarette
and can do so without upsetting others.
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| Reward yourself
Congratulate yourself every time you
beat the urge to smoke. You might want to put in a moneybox
and of money such as 25cents for every time you beat the urge.
Buy yourself something nice or go out with the money you have
saved.
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Smoking,
Alcohol, Yagona (Kava) and other drugs
Research shows that many ex-smokers
find it difficult to resist smoking when drinking alcohol
or kava. Alcohol, kava and other drugs may weaken your decision
to give up smoking, so it might be best to avoid these for
a few weeks. alternatively, drink something different - it
can help to avoid your usual trigger to smoke or make every
second drink non-alcoholic.
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