Any ex-smoker knows that the urge to smoke can come back even months or years after quitting. Strong emotions, especially stress and anxiety, can often trigger a return to the bad habit. Even positive things can increase the craving for a cigarette.
Stressful times can cause anxiety and people therefore look for ways to relax and cope. Many ex-smokers may think of cigarettes in stressful times.
Smoking is often seen as a form of self-medication for stress and depression, with the nicotine in cigarette smoke triggering the release of dopamine, associated with positive emotions. However, studies show that avoiding smoking can reduce anxiety and improve mood in the long term. Physiologically, smoking activates the sympathetic nervous system, which leads to an increase in blood pressure and heart rate and ultimately increases stress levels.
Many people light up their "first" cigarette again after a long period of abstinence. Although they find it unpleasant and disgusting, it opens the way to more cigarettes until they eventually resume smoking. The reason for this is the dormant nicotine receptors in the human brain.
When someone starts smoking, these receptors become "active" and "demand" a constant supply of nicotine. When you stop smoking, you may experience symptoms such as fatigue, anxiety, difficulty concentrating, irritability, etc. Eventually, these symptoms disappear and the receptors return to a passive state.
It is important to remember that the receptors that nicotine saturates do not disappear completely. Quitting smoking completely is the only way to ensure that they remain inactive.
Addiction to smoking also involves a psychological and behavioral aspect that is very important. Cigarettes are intertwined with emotions, everyday life and different situations. Adjusting to a smoke-free life takes time and effort. Therefore, it is only natural that various events trigger thoughts of cigarettes as a response to something we lack at the moment.
7 tips to help you NOT go back to smoking compiled by Jerulasem Post:
1. Recall the reasons why you quit smoking and write them down. Keep the note in a visible place, such as on the fridge or in your wallet. Turn to it in difficult times to boost your motivation.
2. Learn to recognize situations that trigger the urge to smoke and try to avoid them as much as possible. Identify the emotions you feel in these situations to find out what need the cigarette fulfilled. Find healthy alternatives to meet this need, such as adequate rest, hydration, delicious food, deep breathing, meditation, or exercise.
3. Try to distract yourself when the urge to smoke arises. Wait and let the urge pass, as it usually only lasts a few minutes. Engage in activities that prevent smoking, such as cooking, reading, watching a movie, cleaning, listening to music, or talking on the phone.
4. Incorporate exercise into your routine. Regular physical activity has been shown to help manage stress and increase the success rate of quitting smoking. Choose activities you enjoy, such as walking, swimming, cycling or dancing.
5. Practice deep breathing. Taking deep chest breaths can be surprisingly effective at relieving stress. When you get the urge to smoke, take a deep breath and imagine the fresh air filling your lungs. Hold your breath for a few seconds before exhaling. Repeat this exercise 5-10 times. Explore other relaxation methods.
6. Your own voice is persuasive. Speak out loud and say "I don't want to smoke." Repeat this phrase whenever the urge arises. Use other phrases like "I'm strong" or "I won't go back to smoking."
7. Seek support from family, friends, colleagues and professionals. Consult your doctor for further guidance.
I slipped and smoked a cigarette, what should I do?
Relapses are common during the long journey to quit smoking, even after a long period of abstinence. Remember that a bump in the road doesn't erase all the progress you've made. The key is not to give up and avoid smoking again. Learn from your own experience. /BGNES
