Table of contents:
- Why is quitting smoking stressful?
- Easy steps to deal with stress after quitting smoking
- 1. Ask for support from family or loved ones
- 2. Recognize signs of stress
- 3. Divert attention
- 4. Adjust the diet
- 5. Exercise
Cigarettes are often used as an escape to deal with stress. That's why smokers often go back and forth when deciding the right time to break this unhealthy habit. Once you've successfully quit smoking, sometimes you feel even more stressed and tempted to go back to smoking to reduce it. So, is there a way to deal with the effects of quitting smoking on this one? Check out the answer below.
Why is quitting smoking stressful?
Reporting from Everyday Health, the United States CDC found that about 70 percent of former smokers experience the effect of quitting smoking which is quite devastating. Starting from drastic weight gain, anxiety disorders, to prolonged depression or stress.
This is because the nicotine content in cigarettes triggers an increase in the hormone dopamine in the brain. As a result, there is a feeling of relief, satisfaction, happiness, and calmer while smoking cigarettes. In fact, this effect is almost equivalent to the effect of an antidepressant drug that is effective in relieving depression.
When a person stops smoking, there is no more dopamine boost that occurs in the brain. As a result, you become stressed easily, become more aggressive, and get angry easily. So it's no wonder that many ex-smokers are tempted to return to smoking even though they have quit for years, just because they can't stand stress.
Easy steps to deal with stress after quitting smoking
Coping with stress after quitting smoking is actually an easy task. The main key is to instill the intention that you want to live healthy and improve the quality of life without smoking.
The following are steps to deal with stress as an effect of quitting smoking, namely:
1. Ask for support from family or loved ones
The initial process of quitting smoking is difficult, but don't be shy to ask for the support of those closest to you such as your family, partner, or work colleagues. If necessary, you can also see a smoking cessation counselor to help deal with the stress you feel.
If it is still difficult, consult the nearest doctor immediately. According to Douglas Jorenby, Ph.D., a director of clinical services at the University of Wisconsin Center for Tobacco Research and Intervention in the United States, doctors may prescribe certain medications or nicotine replacement therapy (NRT).
NRT is available in various forms, from chewing gum to inhalers to patches (patch). This therapy is very useful to help control anxiety and the urge to return to smoking.
2. Recognize signs of stress
Recognizing the signs of stress is important to help you cope more easily. Not only is it excessive anxiety, but other signs of stress due to the effects of quitting smoking include:
- Tense muscles
- Neck pain or back pain
- Stomach ache
- Headache
- Constipation or diarrhea
- Hard to breathe
If you experience any or more of these symptoms, sit quietly and breathe in slowly. Remember, returning to smoking is not the right solution to dealing with this stress.
The sooner you catch the symptoms, the sooner you will deal with stress before it gets worse. Again, ask the people closest to help calm you down when stress hits.
3. Divert attention
Once stress hits and the desire to return to smoking arises, immediately divert your attention to things you like besides smoking. Whether it's going for a walk outside the house, listening to music, taking a warm bath, eating, or even sleeping.
Doing breathing exercises like meditation and yoga can also help you deal with the tough times after quitting smoking. The reason is, any oxygen that enters the body will help normalize the heart rate and blood pressure that spikes during stress. As a result, you will be calmer afterwards.
Whichever method you choose, keep in your mind that quitting smoking is not impossible. The proof, many people who have successfully quit smoking completely, so that means you can do it too.
4. Adjust the diet
The body needs nutritious food intake to remove nicotine and other toxins in the body. There are many benefits that you can get, ranging from nourishing your body, relieving stress, to helping prevent body fat after quitting smoking.
It doesn't matter if you choose to eat when stress hits. However, choose types of foods that are healthy and nutrient dense such as vegetables, fruits, nuts, seeds, and so on. The toxic substances in your body will be outweighed by the nutritional goodness of these healthy foods.
Last but not least, avoid foods or drinks that contain caffeine and alcohol. The reason is, these two ingredients can actually cause the desire to smoke again and risk thwarting your business.
5. Exercise
Exercise is a potent natural stress remedy that you should try. Exercise can increase the production of endorphins, dopamine, and serotonin, which are hormones that play an important role in creating feelings of pleasure and reducing pain.
The more diligent you exercise, the better your mood will be and make your mind fresher. However, you don't have to bother doing strenuous exercise to deal with stress faster, really.
Whether it's swimming, jogging, or yoga, do whatever type of exercise you enjoy. Most importantly, do it regularly and consistently. That way, your mind will be much fresher, calm, and not easily tempted to give up after successfully quitting smoking.
