After quitting, you may feel dizzy, restless, or even have strong headaches because you’re lacking the immediate release of sugar that comes from nicotine. You may also have a bigger appetite. These sugar-related cravings should only last a few days until your body adjusts so keep your sugar levels a bit higher than usual on those days by drinking plenty of juice (unless you’re a diabetic). It will help prevent the craving symptoms and help your body re-adjust back to normal.
Cravings associated with meals
For some smokers, ending a meal means lighting up, and the prospect of giving that up may appear daunting. TIP: replace that moment after a meal with something such as a piece of fruit, a (healthy) dessert, a square of chocolate, or a stick of gum.
Alcohol and cigarettes
Many people have a habit of smoking when they have an alcoholic drink. TIP: try non-alcoholic drinks, or try drinking only in bars, restaurant-bars, or friends’ houses where smoking inside is prohibited. Or try snacking on nuts and chips, or chewing on a straw or cocktail stick.
Cravings associated with social smoking
When friends, family, and co-workers smoke around you, it is doubly difficult to quit or avoid relapse. TIP: Your social circles need to know that you are changing your habits so talk about your decision to quit. Let them know they won’t be able to smoke when you’re in the car with them or taking a coffee break together.
In your workplace, don’t take all your coffee breaks with smokers only, do something else instead, or find non-smokers to have your breaks with.
Additional tips to deal with cravings and withdrawal symptoms
- Stay active: Keep yourself distracted and occupied, go for walks.
- Keep your hands/fingers busy: Squeeze balls, pencils, or paper clips are good substitutes to satisfy that need for tactile stimulation.
- Keep your mind busy: Read a book or magazine, listen to some music you love.
- Find an oral substitute: Keep other things around to pop in your mouth when you’re craving a cigarette.
- Good choices include mints, hard candy, carrot or celery sticks, gum, and sunflower seeds.
- Drink lots of water: Flushing toxins from your body minimizes withdrawal symptoms and helps cravings pass faster.
Get support from others
Let your friends and family in on your plan to quit smoking and tell them you need their support and encouragement to stop. Look for a quit buddy who wants to stop smoking as well. You can help each other get through the rough times.
Keep the pounds off
Weight gain is a common concern when quitting smoking. While it’s true that many smokers put on weight when they stop smoking, the gain is usually small, on average 3-5 pounds. Weight gain occurs because the oral gratification of smoking is replaced by the self-soothing mechanism of eating. To maintain a healthy weight, it’s important to find other, healthy ways to deal with stress and other unpleasant feelings rather than mindless eating. Eating a healthy diet and staying active can help you maintain your current weight.
