After You Quit
Beating Withdrawal
You feel jittery. Or you can't sleep. Or maybe you can't even wait for a movie or a bus! Life may seem out of control, but you're really making progress. You're going through withdrawal, which is how your body recovers from smoking. If you cough, tell yourself that your lungs are clearing. And use the Four D's listed below to beat withdrawal.
Withdrawal Doesn't Last Long
The first day after you quit, as the nicotine leaves your body, you're likely to notice symptoms of withdrawal. For some people, withdrawal is mild. Others have a harder time. In any case, withdrawal should begin to lessen after the first few days.
Common Symptoms of Withdrawal
Some of the most common withdrawal symptoms are:
Deep Breathing: Breathe Air Instead of Smoke
Deep breathing fills your body with oxygen. This relaxes muscles and helps relieve tension. Instead of smoking, use these steps to cope with stress. Try it for a few days. You may find that deep breathing is a fast, easy, and healthy way to control stress.
Step 1: Sit or lie down with your knees bent a little. Put your hands on your stomach. Inhale through your nose. Feel as if you are breathing into your stomach.
Step 2: Slowly exhale all the air through your mouth. Feel the air travel up and out of your body. Repeat this at least 4 times.
Use the Four D's
Withdrawal symptoms and smoking urges are strongest the first few days. The cigarettes you rated as #3 in your diary will be the hardest to give up. Use the Four D's below to help when you crave a smoke.
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Deep-breathe. This calms the urge to smoke.
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Drink water. This keeps your mouth fresh and flushes nicotine from your body.
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Do something. File your nails. Learn a nursery rhyme. Write a note to a friend.
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Delay! Put off smoking. The urge to smoke lasts only 3 to 5 minutes.
Take Care of Yourself
You'll be less tempted to smoke if you feel good. So be good to your body. Eat right and snack smart. Talk with your doctor about starting an exercise program. Sleep when you need it -- a nap can lighten your mood. Take prenatal vitamins, as prescribed. If you're worried about your weight, talk with your healthcare provider.
Eat Right
Food is fuel for you and the baby, so make all your calories count. Don't starve yourself, but avoid the extra calories and salt in fast food and junk food. Instead, eat from every food group. Here are some good choices:
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Bread, pasta, rice, barley
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Leafy green vegetables
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Fresh fruit
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Lean meat, fish
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Low-fat cheese and low-fat milk
Exercise
Regular, moderate exercise like walking or swimming helps you feel better, have more energy, and sleep better. So talk with your doctor about an exercise program that would be right for you.
Sleep Enough
You need sleep now more than ever, so the growing baby won't wear you out. There are no "normal" sleep schedules. Just do your best to sleep or nap when you're tired.
Find Support and Make a Contract
Making a change is easier with help. Ask your partner or a friend to share in your progress. Also, do your best to deal with doubters. Tell them why this change is important to you and your baby. To help you stick to your plan, make a written contract.
Ask for Help
Asking for help means you're strong enough to change. So tell one or two people that you're quitting. Ask them to help you stick with it. Can you call them when the urge to smoke is strong? Who do you know who doesn't smoke? Can you spend free time with them?
Deal with Doubters
Friends or family who smoke may not want you to quit. They may feel bad that they smoke. Or they may be afraid you'll reject them if they don't quit, too. Don't be angry or hurt, but explain how quitting is best for you and the baby. If this is too hard to do in person, send a letter or call them on the phone.
Make a Contract
A quit-smoking contract gives you a goal. Write out the contract and sign it. Have it witnessed, if you like. Use the contract on the back of this booklet, or make your own. Then tape it where you'll see it often, or carry it with you. Read the contract when you're tempted to smoke.
If You Slip
If you do slip, it doesn't mean you're not quitting. Whether you sneak a smoke or boldly inhale, tell yourself you're no longer a smoker. A slip is not a relapse. Don't let all your hard work so far be lost. Find out why you lit up. Then make a new plan to help yourself be stronger.
Find Out Why
A slip can be useful. If you're honest, the slip might tell you something. Do your best to answer these questions:
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How did the cigarette taste?
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How did your hands smell after you smoked?
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What did you learn about being tempted?
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Have you found a new trigger?
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What can you do to avoid slips in the future?
Make Your Success Stronger
Get busy and build on your early success. List the benefits of staying smoke-free. Compare this list to the one you made before you quit smoking. Your lists, like your life, will change. You're finding out who you are as a nonsmoker. Remember how smoking can affect your baby. Then ask yourself, "Which is more important -- smoking, or my baby?"
Stay Positive, Stay on Track
Three cheers for you! If you haven't had a smoke in 48 hours, you're well on your way to beating withdrawal. If you're smoke-free for 7 days, you're likely to have quit for good. Even if you're still tapering off, enjoy your success. Tell your supporters, and be good to yourself. You deserve it.
Hear Your "Self-Talk"
All of us have a voice inside. It tells us how we see ourselves and the world. What does your inner voice say? Listen at night, when things are quiet, or when you mutter out loud. Positive self-talk helps you stay on track. If you sound negative, form a new message with a positive twist, like this:
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"Look how well I'm doing!"
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"I help my baby by not smoking."
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"I'm a lot healthier now."
Reward Yourself
You've done something good for both you and your baby. This is a big deal. Don't wait: reward yourself now. Go to a movie. Have your hair done. Buy new earrings. Use the money you've saved by not smoking. Just be careful if food is your fondest reward. Low-fat choices are the best way to prevent gaining weight.