You've Set Your Quit Date, Now It’s Time To Get Ready
Withdrawal Symptoms and Ways to Deal With Them
Getting Ready for Your Quit Date
The Day Before Your Quit Date
Withdrawal Symptoms and Ways to Deal With Them
People who smoke are addicted! When you give up smoking you will go through a process of recovering from an addiction. There is a chemical addiction and possibly an emotional addiction, as well. The process of trying to break this addiction affects your body and your mind. Everyone is different and each person can have a different experience. The following withdrawal symptoms are common. It is important to plan for these feelings and ways to help you deal with them.
| Feeling irritable or nervous |
Take a deep breath; exercise, picture in your mind a relaxing event or place. |
| Feeling tired |
Take it easy, take a nap, go to bed early. |
| Trouble sleeping |
Avoid caffeine after 4 p.m.; try relaxation techniques. |
| Cough, dry throat |
Drink plenty of liquids, use cough drops or chew gum. |
| Dizziness |
Use extra caution driving or operating machinery |
| Trouble concentrating |
Avoid demanding jobs, if possible, during the first few weeks. |
| Wanting to put something in your mouth |
Cut celery, carrots or licorice into cigarette length size pieces, eat as desired. |
Getting Ready for Your Quit Date
- Make your own personal list of reasons why you want to quit smoking. Carry it with you all the time. Read it frequently.
- Circle your Quit Date on your calendar, boldly.
- Write the date on your "pack tracks", or on a piece of paper, and put it in every pack of cigarettes that you smoke until your Quit Date.
- Tell the date to everyone on your support team so they will be ready to help you if you need them.
- Experiment by not smoking during some trigger situations and plan what coping skills you will use. Do this so you will be prepared with what to do when you stop smoking completely.
- Plan to reward yourself for your achievement of not smoking. Reward yourself frequently at first - if you need to reward yourself every hour the first day do it! You deserve it!! This is not easy to do and takes a lot of courage! Some people put the money they would spend on cigarettes in a separate jar and use it for their rewards. Some just like to watch the pile of money grow and then buy something really special. Use your imagination-what do you want? Make up your own list of rewards and carry that with you, too. Read it often.
- Keep in mind that at first you will have times of stress, irritability, headaches, upset stomach, poor concentration and anxiety (nerves). These are the expected symptoms of addiction withdrawal. This is what you developed your coping skills for-use them!
- Buy the quit smoking medicines you plan to use. If you will be taking Zyban®, start taking it 7-10 days before your Quit Date.
The Day Before Your Quit Date
You've picked your Quit Date and made up your list of reasons for quitting smoking. You've practiced coping skills to use when you are tempted to smoke. You've even stocked your refrigerator with healthy foods to nibble on instead of smoking. In other words, you've prepared yourself for your Quit Day, and are ready to start this adventure.
It is important to remember that many adventures are not easy and quitting smoking is one of these. It will be tough, but with the support system that you already have in place, you can be successful!
The night before you quit, pamper yourself. After you have had your last cigarette make sure that you get rid of any remaining cigarettes. Don't forget to search clothes that haven't been worn recently, handbags, drawers, your car, etc., where old cigarettes may be hidden. Soak them in water or break them up to make sure that they are totally unsmokable. Before turning off the light, read your list of reasons for quitting and put it by your bedside. Get a good night's sleep in preparation for the Big Day, confident in the knowledge that you are ready to begin a new phase of your life tomorrow - one that is a positive and healthy step for the rest of your life.
This information has been approved by Epi Mazzei, R.N. (June 2006).
