HOW TO HANDLE CRAVINGS

Cravings are most frequent in the first few days after quitting. Remember that generally cravings only last about 15 minutes. To get through cravings practice the 4 D’s: Drink water, Distract yourself, Deep breathing, Delay your smoking urge.

DAYS 1 - 7

DIZZINESS

Light-headedness, dizziness  are common symptoms of withdrawal from nicotine. As a smoker, the carbon monoxide from the cigarette smoke prevented a healthy supply of oxygen from reaching your brain. After quitting, oxygen levels increase to normal which may cause dizziness.

DAYS 2 - 3

Increased Appetite

After quitting, you may confuse nicotine cravings with hunger pangs. You may also have a better sense of taste as the nerve endings in your mouth and nose regrow. Thus, you may feel like eating more. Take control of your appetite – be careful not to replace cigarettes with food. Have healthy, low-fat snacks readily available and drink plenty of water.

DAYS 2 - 12

Dry Throat/Mouth

This occurs as your body gets rid of mucous that has blocked airways and restricted breathing. Drink plenty of water; use cough drops, gum or sugar-free candy.

WEEKS 1 - 4

The “Blues”

Many people who quit go through a process of grieving – very much like losing a job, a friend or anything of value to you. Exercise is the best tool to improve your mood. To get started, try a brisk 15-20 minute walk. Other suggestions include talking to a friend, journaling, or volunteering in your community.

WEEKS 2 - 4

Increased Coughing

This is a sign that the natural cleansing system in your lungs is working better. Your body is clearing and detoxifying the mucous that has blocked airways and made it difficult for you to breathe. Drink plenty of water.

WEEKS 2 - 4

INSOMNIA

Nicotine affects brain wave functioning and may change your sleep patterns. It is common in the first few days after quitting to wake up frequently during the night. Coughing during the night may also contribute to wakefulness. Some people find an evening walk, exercising, reading, or cutting back on caffeine helpful.

WEEKS 2 - 3

IRRITABILITY

Be aware that you may feel irritable after quitting. This is caused by the body’s craving for nicotine. Distract yourself by engaging in a hobby or exercise. Reward yourself for the progress you have made – go out for dinner, watch a movie, or buy yourself a special treat.

WEEKS 2 - 4

FEELING TIRED

Nicotine is a drug; it is a stimulant that gives you a lift. This symptom will lessen over time and your energy level will increase.

HEALTH BENEFITS OF QUITTING SMOKING

20 mins

Blood pressure and pulse return to normal

8 Hours

• Oxygen levels return to normal

• Nicotine and carbon monoxide levels in blood reduce by half

12 Hours

• Carbon monoxide levels in blood drop to normal

24 Hours

• Carbon monoxide will be eliminated from the body

• Lungs start to clear out mucous and other smoking debris

48 Hours

• There is no nicotine left in the body

• Ability to taste and smell is greatly improved

72 Hours

• Breathing becomes easier

• Bronchial tubes begin to relax and energy levels increase

2 - 12 Weeks

• Circulation improves

• Lung function increases

3 - 9 Months

• Coughs, wheezing and breathing problems improve as lung functions are increased by up to 10%

12 Months

• Excess risk of coronary heart disease is reduced by about half and declines gradually hereafter

5 Years

• Risk of heart attack falls to about half that of a smoker

• Risk of stroke returns to the level of people who have never smoked (5-15 years)

10 Years

• Risk of lung cancer falls to about half that of a smoker

15 Years

• Risk of lung cancer is reduced to close to that observed in non-smokers

• Risk of coronary heart disease falls to the same as someone who has never smoked

• If you have quit smoking before age 50 you have halved the risk of dying in the next 15 years compared with continuing smokers