I Quit Smoking… But All I Can Think About Are Cigarettes: 7 Tips to Overcome Withdrawal

There are those who quit smoking overnight, and there are those who take a long time to give up the habit. On World No Tobacco Day, we listen to two experts as they explain how to fight the urge to smoke a cigarette and how to deal with withdrawal symptoms.

The Institute for Health Metrics and Evaluation estimates that more than 13,500 people died from tobacco-related illnesses in Portugal in 2019. Quitting smoking is a fundamental step towards improving health and quality of life. but the process is far from simple. In 2019, about 21.4% of smokers who signed up for smoking cessation programs were able to complete the process.

Money and health among motivations

Money and health are among the main motivations for those who decide to quit smoking.

“If a person wants to quit smoking because he wants to save money, we need to capture that motivation and remember how much he will save per year. If health is the primary motivation, let’s remember that the patient doesn’t just have to be healthy. fears of lung cancer, since smoking is associated with a number of other respiratory diseases,” explains Susana Varela, a specialist in pulmonology and sleep medicine.

Nicotine contains several substances that take at least eight weeks to leave the body, so it is important that the smoking cessation process is supervised by professionals who assess the physical and psychological state and that the process lasts at least two months. This is according to Carlos Robalo Cordeiro, specialist in pulmonology and director of the Faculty of Medicine at the University of Coimbra, who highlights the symptoms of tobacco withdrawal for those who want to quit the habit.

“The person is left without what he feels or considers to be support, company, a way to escape, to find refuge,” explains Robalo Cordeiro. The doctor emphasizes that one of the most immediate positive effects for the patient is the feeling of “increased quality of life” and “a different wake-up call with less fatigue.” On the other hand, nicotine deprivation can provoke depressed mood, a desperate desire to smoke again, irritability, anxiety and sleep disturbances.

Two doctors offer 7 tips for overcoming the physical and psychological symptoms of withdrawal:

#1 Exercise

According to experts, this is the first and most important point, since it contributes to the physical and psychological well-being of any person. Exercise helps release of secretions that may still remain in the former smoker, which guarantees an increase in quality of life. But “recommend exercises physical fitness for a person who hates going to the gym is not the best option,” emphasizes pulmonologist Susana Varela, emphasizing the importance of finding an activity that is enjoyable for those who are giving up addiction.

#2 Dismantling procedure

It’s critical to quit tobacco-like habits, whether that means avoiding places where you usually smoke or cutting down on caffeine and alcohol consumption. “People often face the problem of smoking. All they have to do, for example, is reduce the number of cafes they eat, and they will stop associating it with tobacco,” explains Susana Varela.

#3 Think about the reason that prompted you to quit smoking

It is important to always remember the reason why you decided to quit smoking as it helps you stay focused.

#4 Eliminate all tobacco-related products or items from near you

Expert Susana Varela emphasizes the importance of complicating the life of a smoker: “For example, you cannot work at a desk with a cigarette and an ashtray nearby. It is necessary to place these elements as far as possible.” The doctor also gives examples such as leaving all smoking-related items in the car so that if the smoker feels tempted, it will be more difficult for them to reach out and get a cigarette.

#5 Have a healthy daily routine

With all the emotions that come with tobacco deprivation when quitting smoking, the most desirable thing may be to stay home all day. Susana Varela also warns about the significant number of people who continue to work remotely: ” [As pessoas] They no longer have the usual daily routine: leave the house, take the children to school, get to work, cook lunch, etc. At home, people work on the computer, often with a cigarette nearby.”

#6 Ensure good sleep hygiene

Dr. Carlos Robalo Cordeiro emphasizes that one of the most common symptoms at the beginning of the smoking cessation process is insomnia. To combat them, it is important to avoid drinking alcohol, coffee and exposure to light at night, as well as eating light foods and avoiding eating them too close to bed. Regulating your bedtime and wake-up time is also important to ensure good sleep hygiene.

#7 Eat a balanced diet
When you quit smoking, there is a tendency to gain weight. “When a person smokes, substances that suppress appetite are released. And when a person quits smoking, their addiction to sweet substances or overeating is replaced,” explains Carlos Robalo Cordeiro. Therefore, it is important not to neglect your nutrition, especially at the beginning of the process.

Dr Carlos Robalo Cordeiro, optimistic about the number of people quitting the addiction, says smoking is becoming “a bit of a common habit” and that with the new law there will be a significant reduction in tobacco exposure.

It is worth remembering that the government’s proposal equates traditional tobacco with heated tobacco, restricts its sale in vending machines and bans outdoor smoking in schools, colleges and hospitals.

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