Facing difficulties
The worst is over. You'll feel the urge to smoke less and less, and soon you'll hardly think about cigarettes. The 'new you' can think of yourself as a non-smoker.
The urge to smoke can, however, return when you least expect it. You can stay stopped, but you need to be prepared to deal with stress and difficult emotions, social pressure, unexpected difficulties, and the possibility of weight gain. But remember, there is always something better than a cigarette.
By now you know the moods and emotions that make you want to smoke. Stress is a common reason, but there are plenty of others, including grief, anger, guilt, and hunger.
Smoking may have made you feel better for a minute or two, but the effects were short term. While most people who quit find dealing with stress challenging, finding new ways to cope with difficult situations can be very personally rewarding.
Try this:
- Think about your plans at work and home for the next few weeks. Can you make one or two changes to reduce the pressure?
- Talk about problems openly with those involved.
Social Pressure
If your friends or family are making quitting harder for you, explain to them how you feel. Enjoy yourself with people who are glad to see you looking after your health.
Unexpected Difficulties
Take time to think before you react to unexpected difficulties. Remember, having a cigarette is not going to make the problem go away. As a non-smoker, you have learned new strengths and have shown great determination. What other ways can you look after yourself or get the support you need instead of falling back on a cigarette?
Tips for the Tough Times
- Breathe deeply and slowly
- Relax your body and your mind. Try a relaxation exercise like this:
- Lie down in a comfortable position
- Close your eyes and take a few deep breaths
- Tighten your feet and toes, hold them tight for three seconds then relax them. Repeat this exercise with your leg muscles, your stomach, your arms and your shoulders.
- Think about something relaxing, perhaps laying in the shade of a tree... a gentle breeze brushes your skin... the leaves rustle quietly... nothing to do now but close your eyes and let your mind drift...
- When you are relaxed and ready, open you eyes and bring the good feelings with you
- Ask a friend for a neck and shoulder massage
- Make a change in your routine
- Get up early, and go for a morning walk, or sit in a different place for breakfast.
- Choose a different chair to watch TV, eat some sugar-free popcorn or chewing gum.
- Have a pen or paper by the phone so you can doodle, or move around while you are talking.
- Take a soft rubber ball in the car and do hand exercises if you are stuck in traffic.
- Leave alcohol alone for a while try a soft drink instead.
- Exercise - This can be as simple as getting off the bus one stop early and walking the extra distance, or using stairs instead of lifts.
What if I Gain Weight?
Most people do gain some weight when they quit smoking. Weight changes also depend on things such as exercise and eating habits.
On average smokers weigh slightly less than people who don't smoke. This is thought to be due to the effect of nicotine, which suppresses hunger and speeds up the way the body processes food.
Over a year, women typically gain between 3 and 5.5 kilos after stopping smoking. Men tend to gain less weight than women. Research with women shows that in the long term the average weight of ex-smokers is similar to that of people who have never smoked.
If worrying about putting on weight is stopping you from quitting:
- Act on your concerns. Talk to a doctor or dietitian, and make a sensible eating plan.
- Exercise. It's the best way to keep your weight down, and it keeps you fit.
- Eat healthy snacks. But be realistic, and allow yourself some treats.
If you put on a few kilos, try not to be too hard on yourself. Concentrate on your resolve to give up smoking and then tackle the weight gain. But do try to eat healthy foods and to get some extra exercise. A few extra kilos are a lot less harmful than smoking. If you think weight gain is a problem, discuss it with your doctor. Remember, starting to smoke again may not help you lose the weight you have gained.
» Coping with setbacks