Managing Withdrawal
| Symptoms | How it feels and what causes it | How to cope |
|---|---|---|
| Cravings | You have an intense desire to smoke. Your brain is missing the nicotine fix. | Cravings will lessen over a few weeks. Meanwhile, why not try NRT and/or some simple, practical tips: take a few long, low, deep breaths, or drink a glass of water slowly. |
| Coughing, dry mouth | Your lungs are clearing out the tar. | Normally, this is worse at the start but can improve quite quickly. Warm drinks can ease your cough - just think, it is a sign that your lungs are recovering. |
| Hunger | You may feel really hungry due to changes in your metabolism and the fact that food tastes better once you stop smoking. | Try putting together a 'survival kit' of fruit and vegetables. Carry chewing gum and drinks lots of water. Steer clear of high calorie and fried foods. When you stop, why not start a healthy eating programme at the same time? |
| Bowel changes | You may suffer from constipation or diarrhoea. | This will settle down. Drink lots of water and, if you are constipated, add more fibre into your diet by eating more fruit and vegetables. |
| Trouble sleeping | When nicotine leaves your body, it can disturb your sleeping patterns. | You should be back to normal in two to three weeks. Try to be physically active and get more fresh air, as well as cut down on tea and coffee. You will need to cut down caffeine by 50% and reduce or abstain from alcohol in the first 2 weeks. |
| Dizziness | This happens when more oxygen starts getting to your brain instead of carbon monoxide. | Stop and sit down for a while. Any dizziness should pass in a few seconds and will usually disappear after a few days. |
| Mood swings, poor concentration, irritability | These are all signs of nicotine withdrawal as your body gets used to breaking the habit of smoking. | You will need to figure out what coping mechanisms work best for you. Try things like relaxation exercises or listen to your favourite music. Let your family and friends know that you are quitting and ask them for support. Don't let them persuade you to have a cigarette. |
Professional support to help you stop smoking.
You can play an important part in supporting someone to quit.
Even though you are smokefree, you may get cravings from time to time.
Remember that support is available during these tough times and talking to someone may help you get back on track.
Call the Quitline on 13 QUIT (13 7848).
