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ANGINA AND SMOKING: STOPPING COMPLETELY
After cutting down to about ten cigarettes a day, the next phase is to give up completely. It is at this stage that any withdrawal effects are likely to be encountered. These may be unpleasant, and a few ideas about how to cope with them are given below. However, it is worth looking at exactly what these effects are before looking at means of coping with them. They are a sign of the body beginning to recover from nicotine poisoning. Poison? Yes, nicotine is a very powerful poison – one drop of pure nicotine placed on your tongue would kill you. Although unpleasant, withdrawal symptoms are actually a sign of the beginning of the body’s recovery. Indeed, another way of looking at withdrawal symptoms is to think of them as ’symptoms of recovery’,
Not everyone suffers from these symptoms, which include shakiness, sweating, restlessness, poor sleep and concentration. If they do have them, they normally last two or three weeks, although the first two or three days are usually the worst – after this, things get easier. The most common withdrawal symptom is the craving for a cigarette. However, even at their worst these cravings are not continuous. They come in peaks lasting two or three minutes, with periods of calm in between.
As time goes on the time between the peaks and their intensity decreases, until they stop being a problem. It is these peaks which you need to learn to cope with. Below are some suggestions that some people who succeeded in giving up smoking found useful:
Try to accept any discomfort in a positive way. Each period of discomfort represents your body getting back to normality.
If you can, go and clean your teeth and gargle. This may help to distract you from the discomfort, and make your mouth fresh so you don’t want a cigarette.
Try to relax as much as you can, and concentrate your mind on a pleasant, soothing image.
Remind yourself that the feelings will not last forever, and will become easier to cope with.
Eat fruit, sugar-free gum, drink water or fruit juice – anything to occupy your taste buds until the craving goes.
Do not carry cigarettes on you, so that however great the temptation, you cannot succumb.
Again, these are approaches that have helped other people cope with withdrawal symptoms. It may be worth thinking of a few more – perhaps thinking back to any previous attempt to stop smoking may help you come up with some suitable ideas.
Giving up for life
This can be the most difficult stage, certainly in the first few days. For this reason, it is often encouraging to reward yourself for any success you achieve. This may vary from a glow of self-satisfaction at the end of a smoke-free day to real rewards for varying degrees of success. For example, a trip to the cinema after one successful day (sitting in the no smoking zone, of course!), a meal in a restaurant after giving up for a week, and so on.
Some people feel it is rather self-indulgent to reward themselves for making such progress. But giving up smoking is a real and difficult achievement and needs to be adequately rewarded. It may be useful to think of a few rewards to give yourself over the next few days, or even weeks. You may as well get some pleasure out of giving up!
The planning stage is now complete, and now is the time for putting it all into practice. The skills of coping with triggers, plans to avoid them if practicable, and methods of dealing with any withdrawal symptoms can now be put into full action. During the next few days make one day the day you stop smoking, your QUIT DAY.
To mark this day, and to help you maintain your will-power over the next few days or weeks, make a contract with yourself to stop on your quit day. To help gain support during this time it can be useful to enrol a relative or friend into a contract to give you support as well. This will gain you support, but also make your commitment public and give you a bit of extra incentive to stop. A typical contract is shown here.
During the first few days after your quit day, try to avoid as many triggers to smoking as possible, gradually going back to them as you gain in confidence. When you cannot avoid triggers, use all the coping strategies you have rehearsed during the past few days or weeks. Remember, the first two or three days are generally the worst – after this it does get easier.
During the next few days it is worth carrying your diary along with you, so that if nothing else, the empty pages can be a source of pride, and if you do have a cigarette you can write why you had that cigarette, and use this to plan how to cope in that situation should it arise again. A few extra ideas for coping over the next few days:
When the time comes to stop smoking, keep the last cigarette in your mouth all the time, so that the smoke and smell gets in your eyes. Make your last experience with cigarettes an unpleasant one.
Don’t forget to involve family and friends – their help may be crucial.
If your will-power wanes during the week, have a look at your reasons for wanting to stop now. Write two main reasons on a card and look at the card every time you have a drink of tea or coffee.
Try to keep busy, not just with work but with things you enjoy, for a few days so that you have less time to think about cigarettes.
Planning for weak moments
It is worth remembering an emergency drill should you succumb to a cigarette. If you should smoke a cigarette after you have made the decision to stop, take a few minutes to think upon the following lines:
‘To err is human.’ To have one cigarette does not mean that all your hard work has been in vain, or that you have no willpower. It also does not mean that you have to continue smoking.
Be honest and admit that you have made a mistake. But use this to your advantage. Make a commitment to learn from your mistake so that you can avoid it in the future.
Try not to feel guilty, frustrated, or discouraged. If you do, tell yourself that these feelings will pass.
Stop smoking NOW. Not tomorrow, not next week. Avoid the cop-out response of ‘Since I smoked today I might as well go ahead and smoke as much as I want and stop smoking tomorrow.’ There is always the danger that tomorrow never comes.
Any notes you have made in this book, or in the diary, contain tactics to help you quit. If you have any last-minute worries before quitting, it may be worth spending a few minutes trying to think of any solutions to any problems you foresee. It is better to spend time now than to try to think when you are in the thick of things.
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