By: Derek Gerry
You often don't realize that you need to stop smoking until its too late. What began as an occasional cigarette before a big test or a couple of puffs with friends after school has turned into an obsession. You crave cigarettes, and you're smoking a pack a day.
The bad news is that you're having your first experience with physical addiction, and nicotine can be very hard to quit. The good news is that you probably haven't done serious damage to your body. Quitting now will be much easier than quitting later in life, when the habit becomes ingrained. Ready to put down those cigarettes forever? Here are some tips to help you get through it.
- Understand the addiction. Smoking cigarettes feels good. Your brain loves that feeling and it wants more. Understand that people don't smoke for the flavor of cigarettes, rather, they smoke because it feels good. When you stop smoking, your brain will work overtime to get you to light up again, and your body will physically crave nicotine. Be prepared for this, and be strong.
- Know the withdrawal symptoms. When you stop smoking, you may feel a rush of energy and liveliness at first. This will quickly degenerate into feelings of irritability, anxiety and, in some cases, depression. You may find it hard to concentrate and you may notice a drop in your heart rate. As difficult as these symptoms can be, understand that they're part of your adjustment to life without cigarettes. After a week, the symptoms will be less noticable. After a month, most people are free of them.
- Watch your appetite. Nicotine suppresses your appetite. When you quit, you're likely to be very hungry. Many quitters gain weight because they eat to compensate for their cravings. Don't let this happen to you. Chew gum and drink water or tea to satisfy your appetite with a minimum of calories.
- Tell everyone that you're quitting. Tell your parents (even if they don't know that you smoke), your friends, your teachers, your significant other, your pet and your friends on Facebook. You'll be moody and distracted for a few weeks, and you might lash out at people from irritability. If people know what's going on, they'll understand, but remember that quitting isn't an excuse for being mean to people. Telling everyone you know will also help you find people who will support you as you go through withdrawal. Kind words from a parent or friend can make a big difference when a craving strikes.
- Avoid people who smoke. You may need to distance yourself from some friends until you're strong enough to resist the temptation to smoke. You won't quit if you're constantly around other smokers, because you'll find yourself bumming cigarettes to fight your cravings.
- Find a buddy. Ask someone close to you to support you while you're quitting. This should be someone that's frequently around who can offer advice and comfort when you need it. If you have a friend who smokes, quit together and support each other.
- Keep busy. Schedule yourself silly and you'll have less time to dwell on nicotine cravings. A great way to quit is to stop just before a trip to someplace where cigarettes aren't available. Go camping or rafting for the weekend. Hang out on a remote beach. Go see a bunch of movies back to back in a theater. With the money you save on cigarettes, you'll be able to afford a distracting getaway. You could also take up running, cycling or skateboarding, since physical activity helps to fight nicotine cravings.
- Change your routine. Most smokers have certain times of day when they smoke. Switch up your daily routine by leaving for school earlier, visiting the library every afternoon or taking a long walk in the evening. If you're not in the usual places where you used to smoke, you'll think less about smoking.
- Don't give up. If you do break down and have a cigarette, it's not the end of the world. It just means you need to work a little harder to quit the habit. Be persistent and don't beat yourself up over setbacks. Stress and sadness will leave you craving the quick cure that a cigarette offers. By staying upbeat and focused, you'll be able to break the habit.
