What may I expect?

Why?

What can I do?

Restlessness and anger

Decreased level of nicotine in your system

·  Reduce your stress level

·  Nicotine replacements & medications could help (consult your doctor)

Hunger

Quitting causes an increase in appetite and the body's absorption of food

·  Don't replace cigarettes with food

·  Make healthy snacks available (vegetables and fruit, unbuttered popcorn, etc.)

Craving a cigarette

Decreased level of nicotine in your system

·  A craving usually won't last more than 20 seconds

·  Keep your hands busy

·  Get support – call a friend

·  Stay in a smoke-free environment

·  Exercise

·  Consider Nicotine

  replacements &  

  medication 

Feeling tired

Nicotine is a stimulant.  As nicotine is flushed out of your body, you may feel as if you are losing energy

·  Drink 6-8 eight-ounce glasses of water a day

·  Exercise

·  Follow Canada's Food Guide

Coughing

The body will begin to clear out mucus build-up in your airways

·  Drink lots of water

·  Breath deeply

·  Exercise

Dizziness and/or headaches

After quitting, a higher level of oxygen is being absorbed by your lungs

·  Breath deeply

·  Try relaxation techniques

Trouble sleeping

A decrease in nicotine levels gives the body more energy and it needs fewer hours of sleep

·  Decrease your caffeine intake

·  Exercise

·  Take an evening walk

Sadness

Many people who quit actually grieve the loss of smoking

·  Keep yourself busy through work, exercise, etc.

·  Work on a new hobby

Constipation

The bowels may slow down for a brief period with decreased nicotine levels in the blood

·  Increase your fiber intake – eat whole grains, vegetables, fruits, etc.

·  Drink lots of fluids

·  Exercise