How To Cope with Withdrawals from Quitting Smoking


We all know smoking isn’t good for you. If you’re quitting smoking, you’ve finally taken the first step and you should be incredibly proud of yourself. It’s not easy, but by preparing yourself for battle, you can absolutely win the war.

Smoking cigarettes depletes your body of certain vitamins and minerals that are pertinent to your livelihood. Here is what you can do to cope with the withdrawal symptoms while quitting and boost your health while your body repairs.

Make a Plan

Before you decide to throw your pack of cigarettes away for good, it’s important to start with a plan. You’ll want to be prepared for the types of withdrawal symptoms that may occur:

  • Anxiety
  • Depression
  • Lack of Sleep
  • Irritability
  • Inability to Focus
  • Constipation
  • Weight Gain

These are just a few of what many people have experienced during the first few weeks of quitting. You’ll want to prepare by talking with a doctor, your therapist, or your loved ones who plan on helping you through this process.

You’ll want to make a plan with your team that fits your specific needs well before you decide to quit. Going into anything without a plan can result in a relapse, which is more detrimental to the person who is trying to quit.

Take Vitamin Supplements

Quitting smoking can cause several different side effects that impact weight, mood, and energy level. Thankfully, there are several different types of vitamin supplements you can take to help replenish what your body has been missing.

Vitamin C, for instance, is crucial for the body’s healing process through any ailment, illness, and even while quitting smoking. However, smoking reduces up to 40% of the vitamin C your body regularly needs to do the hard work of healing.

On average, a non-smoker needs about 1,000 mg of daily vitamin C, whereas a smoker would require three times that amount. Adding a vitamin C powder to an eight-ounce glass of water or taking a supplement each day for the first few weeks could dramatically help decrease cravings.

Adding more zinc into your diet is extremely helpful in fighting back against the damage smoking has done to your body, specifically your lungs. Smoking causes inflammation in and around the lungs. Adding a zinc ionophore supplement can help reduce inflammation and reduces the influence of nicotine receptors in your brain.

Download Tracking and Accountability Apps

When you first start quitting smoking, most of the healing takes place inside of the body. This means you won’t be able to see any tangible results, which can sometimes make it harder to believe you are making progress.

There are several free and subscription-based apps on your mobile device that help you keep track of your journey. It will tell you how much time you’ve gone since your last and final cigarette, how much money you’ve saved, and will give you progress reports along the way of what is actually happening inside of your body.

If you choose a subscription-based version of one of the apps, you’ll also be able to network with other people in similar situations or with a personalized coach who can hold you accountable.

Breathing Is Key

This might seem obvious, and the first few days can be a little frustrating when some say you should “just breathe.” But breathing is essential for every aspect of withdrawal you may experience. Your lungs are healing and needing to remove unwanted tar and chemicals. Physical exercise forces you to breathe heavier and helps your body to escalate the process.

Meditation requires a focus on the breath. This can be incredibly helpful when dealing with the anxiety and depression you may experience from quitting. Remember, your brain was getting mixed signals with dopamine due to the nicotine. Now that your brain has to rewire its pleasure center, it may take a few weeks to find yourself back to a normal state of happiness. Focusing on your breathing through meditation can help.

When In Doubt, Reach Out

The most important thing you can do for yourself during this process is to ask for help. There is no shame in needing an extra hug or someone to talk to about your feelings. Quitting smoking is a difficult thing, but the good news is that you are taking the first steps to make a plan on dealing with your withdrawal symptoms. Be kind to yourself, and don’t be afraid to ask for help.

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