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Dear X-Smokers, if you have successfully kicked the smoking habit, here is your chance to share your hard earned method with smokers who are trying to quit.
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| FAQ |
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Q: Are there true withdrawal symptoms?
A: Yes, these symptoms include changes in temperature, heart rate, digestion, muscle tone, and appetite. They also include irritability, anxiety, craving for tobacco, sleep disturbances, and other more 'subjective' symptoms. They generally diminish in seven days, but may not disappear entirely for weeks or months.
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| Common complaints while quitting smoking |
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| Symptom |
Possible Cause |
Suggested Coping Methods |
| Craving for a Cigarette |
Withdrawal from nicotine, a strongly addictive drug. |
Wait out the urge. Urges last only a few minutes. Exercise; go for a walk around the block. Practice the four D's - Distract yourself, Deep breathing, Drink water, and Do something else. |
| Irritability |
Body's craving for nicotine. |
Brisk walks, hot baths & showers, relaxation techniques. |
| Fatigue |
Nicotine is a stimulant. |
Take naps; do not push yourself. |
| Insomnia |
Nicotine affects brain wave function, influences sleep patterns; dreams about smoking are common. |
Avoid caffeine after 6PM. Use relaxation techniques. |
| Cough,Dry Throat, Nasal Drip |
Body getting rid of mucous which has blocked airways and restricted breathing. |
Drink plenty of fluids; drink cold water, fruit juice, tea; use cough drops, gum or hard candy. |
| Dizziness |
Body is getting extra oxygen. |
Take extra caution; change positions slowly. |
| Lack of Concentration |
Body needs time to adjust to not having constant stimulation from nicotine. |
Plan workload accordingly; avoid additional stress during first few weeks. |
| Tightness in Chest |
Probably due to tension created by the body's need for nicotine; may also be caused by sore muscles from coughing. |
Use relaxation techniques, especially deep breathing exercises. |
| Hunger |
Craving for cigarette can be confused with hunger pangs; Oral craving - desire for something in the mouth. |
Drink water or low-calorie liquids; be prepared with low-calorie snacks. |
| Constipation, Gas, Stomach Pain |
Intestinal movement decreases for a brief period. |
Drink plenty of fluids; add roughage to diet (i.e. fruits, vegetables, whole grain cereals). |
| Headaches |
Brain is experiencing withdrawal symptoms due to lack of nicotine based on prior conditioning. |
Take a warm bath or shower; do deep breathing exercises; use a cold compress. |
Adapted from Cummings et al.Addictive Behaviors Vol. 10:373-381
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| “Brain Fog” when quiting smoking |
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Avoiding brain and energy drains when you're hurting or tired
You really shouldn't try to tackle difficult problems when your symptoms are in the red (very high) zone of pain. Yet, many people feel that they must still help their child with a complicated science project, drive five hours to a family reunion, or perform some other difficult task that requires more brainpower and energy than you can reasonably give when you're in pain. Is it any wonder, in such cases, that you become confused and a little foggy?
Think of your mind and body as like a glass of water, full to the brim with your active life. Then imagine trying to add more water (work) to the glass because you think that you should. You get a mess that spills over into your personal and professional lives. In addition, while you're struggling to take on the big jobs, you may be ignoring easy and doable tasks that are still within your capabilities, such as work or household tasks that need to be done.
Making lists and checking them twice
List making is an efficient procedure for most busy people, and it can really help a person constrained by fibromyalgia. The only downside of lists is that many people tend to be overly ambitious about what they can perform in a day or a week. Write down what you absolutely must do today, and then prioritize the items from most important down to the least important. (Don't make your first task a nearly impossible one.)
Banning self-blame
Many people become inordinately angry with themselves when they're sick and can't remember to do things (or simply can't do them, even if they do remember them). Don't make this mistake because you're likely to worsen your brain fog further if you cloud up you mind with negative self-talk. Does anyone work better when they're being yelled at? Don't chastise yourself, either. Do the best you can and let the rest go until tomorrow.
Avoiding blaming others
In addition to a tendency to blame yourself for not doing everything you think that you should be doing, sometimes, when you're sick, you may find yourself blaming others for not making your life sufficiently easy. Whether you self-blame or blame others, you're likely to worsen your fibro fog. Avoid this problem. Don't let others get away with not doing what they're supposed to at home or at work. But don't blame them because you feel lousy. It's not their fault. (Or yours.)
Getting enough sleep
Sufficient sleep (at least seven hours a night) is vitally important for the brain and the body. You concentrate better and think more clearly when you have thoroughly rested your entire body through the process known as sleep. If you don't get enough sleep, however, you'll find it much harder to wrap your mind around even the simplest of concepts-let alone concentrate on serious issues. Get the rest you need on a regular basis, and often, the fibro fog will clear up.
Watching what you eat
How can the foods that you eat affect your brain's performance? Simply put, some foods can impair productivity, making you more sluggish. Others make sleeping more difficult. (And some foods, such as turkey or milk, can help you fall asleep.) The following foods can worsen brain fog:
Caffeine, such as in soft drinks, tea, coffee, and chocolate (these foods hype you up, making it hard for you to sleep)
Excessive sugar can make you tired and cranky-definitely not good for brain fog.
Foods that contain additives, such as MSG, can cause agitation. Avoid them.
Putting things in their places
If you're distracted by your symptoms and are prone to misplacing things like your car keys and important papers, you need to adopt an aggressive policy of putting the most important items in the same places over and over. Concentrate on the two or three most important items you need, but which you keep losing in your fibro fog. For many people, car keys are a biggie. Some people place their car keys on a ring by the door, and others put them in a particular place in their purse or pants pocket. If you always put the item in the same place, you're more likely to avoid wasting your time searching for items you need when you're feeling major pain.
Adapted From: Fibromyalgia For Dummies By Roland Staud, M.D., Christine Adamec ISBN: 0-7645-5441-7 Pub. Date: September 2002
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