WITHDRAWAL SYMPTOMS
Quitting: Some of the withdrawal symptoms you may perhaps experience.
We’ll explain why these symptoms occur and what you can do to overcome them as quickly as possible.
Dizziness
1 to 2 days
Explanation
The body is receiving more oxygen through the blood, triggering a condition that resembles hyperventilation.
Action
Take a few slow, deep breaths (like yawning), and stretch.
Fatigue
2 to 4 weeks
Explanation
The body is undergoing detoxification and is adjusting to the absence of nicotine and its stimulating effects.
Action
Sleep enough to recuperate, move, eat healthy food and drink a lot of water.
Insomnia
Up to 3 weeks
Explanation
Some former smokers go through a period of insomnia.
Action
Avoid stimulants (e.g. coffee, Pepsi, Coke). Go for a walk after supper. Take a bath, drink a glass of milk, ask someone to massage your scalp, watch a funny film or read the telephone directory ...
Cough
3 to 4 weeks
Explanation
The respiratory system is starting to do its job of evacuating your system using the vibrating hairs in your bronchial tubes. The hairs were paralyzed by the constituents of cigarette smoke.
Action
Here, nature will do its job without your help. However, you can help by engaging in physical activity that is appropriate to your level of fitness, eating healthy food and drinking a lot of water…
Constipation
3 to 4 semaines
Explanation
The body is used to the intestinal stimulation caused by nicotine, and is struggling to recover its natural functions.
Action
Drink water, and eat fruit, raw vegetables and whole grain products if you can (for the fibre). Physical activity can also help.
Hunger
Several weeks
Explanation
This is normal, and it’s a good sign! Your sense of taste and smell are reviving, bringing back your appetite and enjoyment of food! The hunger signal resumes its normal status when the damaged caused to the sugar metabolism by smoking has been repaired. However, smoking will have developed a constant need to have something in your mouth, and you will need to work on overcoming this.
Action
Check whether you really are hungry, or if it’s just a need to have something in your mouth. Eat small but frequent low-calorie snacks, and always choose something that’s good for you. In doing this, you’ll improve your metabolism while eating less, so you won’t put on weight in the process.
Sweet tooth
Several weeks
Explanation
As mentioned previously, smoking has damaged your sugar metabolism. In addition, sweetness generates pleasure (a characteristic essential to human survival, since sugar is the only source of energy for the brain). Sugar therefore becomes a source of gratification that can easily and quickly replace the gratification previously gained from cigarettes.
Action
If you suddenly develop a sweet tooth, try to eat a protein-filled snack (e.g. nuts, yoghourt, cheese). Meals containing foods rich in complex carbohydrates (e.g. bread, cereals, whole grain pasta) can also help assuage your sweet tooth. Eating fruit or low-calorie desserts may also help.
Obsessive desire to smoke
Approximately 2 weeks, and more in some cases
Understanding
This can arise for all kinds of reasons: for example, insufficient levels of endorphins, everyday difficulties, that small inner voice that keeps saying you can’t do this, and ungrounded fear.
Action
React quickly: don’t remain alone with your thoughts: distract yourself, do something you like, write to someone, or remove yourself from the situation causing the desire to smoke. In other words, apply the tips.
Irritability
Variable
Explanation
Deprived of its drug, the body is reacting through deprivation stress, which can trigger impatience, irritability or even anger.
Action
Tell yourself over and over that your irritability is proof that you’re gradually recovering your freedom. Do things you enjoy and laugh as often as possible (e.g. chase your dog and bark at him...).
Headaches and pressure behind the eyes
Variable
Explanation
The organism is missing the nicotine to which it has become accustomed, and this creates tension.
Action
Relax. Take deep breaths, stretch your limbs or ask someone to massage your scalp.
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