Gunnar,
By far, your first smoke-free week is the most difficult. Our Support Group members call the first week of quitting �hell week� because that�s when withdrawal symptoms are their strongest. As a smoker, you�ve spent a large part of your waking hours feeding your body nicotine, so when you stop the feeding, your body craves what it misses. During your first smoke-free week your withdrawal symptoms (and cravings) may, at times, seem almost unbearable. However it�s extremely important for you to realize that these symptoms do, and will, taper off.
If you feel the urge, or are tempted to slip:
AVOID the situation.
Identify the situations when you normally smoke or chew, or feel cravings. For most, high-risk situations include work breaks, finishing meals, having coffee or being in a bar. Plan how you will avoid these situations for a few weeks. Plan for alternate activities.
LEAVE the situation.
If you find yourself in one of these high risk situations, leave if you can. And, leave before you get a craving.
DISTRACT yourself from the craving.
If you find yourself in a situation you can't leave and you get a craving, distract yourself from the craving by: Thinking about something else, like your Benefits of Quitting (or how much money you�re saving every week, how your body is healing itself). Doing something else to distract yourself like drinking water or deep breathing exercises. Thinking about an upcoming event in your life, such as a vacation.
DELAY acting on the craving
If you can't keep your mind off it, then make a deal with yourself that you will wait 5 minutes before you give into the craving. The craving will usually pass in a couple of minutes anyway. If you delay, the craving will go away.
Use SELF TALK
A craving may be accompanied by negative thoughts about your ability to resist it. Use positive self talk statements to combat your negative thoughts.
Lastly, here are a few tips to help you get back into a regular sleep schedule:
�Try to get on a sleep schedule. Go to bed at a regular time each night and get up at a regular time in the morning. Try to not stay up late watching TV and try not to sleep during the day. If you get on a sleep schedule, we guarantee that you�ll begin to feel better.
�Try to make the room you sleep in as quiet as possible. Consider ear plugs or a sleep mask.
�Use your bed only for sleeping. Don�t lounge around in your bed. If you spend too much time lounging in bed, watching T.V., drinking coffee, or eating, your body will learn that your bed is NOT a place for sleeping.
�If you can�t sleep after half an hour in bed don�t stay in bed trying to sleep. Get up and do some quiet activity. For example, read a book for a half hour and then try going back to bed. If you still can�t sleep, get up and do something quiet once again.
�Try to keep your bedroom at a comfortable temperature - not too cold and not too hot.
�Try to get some exercise every day. You�ll feel better and sleep will come much quicker.
�Try not to exercise or work hard late in the evening. It could make you feel �wired�.
�Don�t drink anything with caffeine or alcohol for 4 hours before you go to bed.
�Try not to eat a heavy meal in the evening. Don�t eat just before you go to bed.
�If you�re not sleeping at night, avoid naps during the day.
�Use relaxation techniques. Deep breathing may help you relax at bed time.
Hope this helps. Hang in there!
Danielle, Bilingual Health Educator
