Nicotine withdrawal can be uncomfortable, but there are several strategies that can help manage the symptoms. Here are some tips for coping with nicotine withdrawal:
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Nicotine replacement therapy: Nicotine replacement products deliver measured doses of nicotine into the body, which helps to relieve the cravings and withdrawal symptoms often felt by people trying to quit tobacco use. Nicotine replacement products are effective treatments that can increase the likelihood that someone will quit successfully.
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Distractions: Cravings will pass if you can give them a minute or two. Purposefully using a distraction to take your mind off the craving will help speed up the process. Some examples of distractions include doing a chore, making music, finding new friends, or going longboarding.
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Physical activity: Find some form of physical activity to keep your body active. It’s a double win for you — quitting nicotine use and getting your body fit at the same time.
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Meditation: Try meditation or deep breathing exercises to ease chest tightness and anxiety.
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Chew gum or eat healthy food: Keep your mouth busy with gum, hard candy, and crunchy (healthy) food.
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Avoid triggers: Avoid triggers that make you want to smoke, like alcohol, caffeine, or people you know who still smoke.
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Celebrate accomplishments: Recognizing and celebrating accomplishments when you’re quitting can boost resistance to stress and cravings. Even making it through your first few hours is a big accomplishment.
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Wait 10 minutes: If you feel like youre going to give in to your tobacco craving, tell yourself that you must first wait 10 more minutes. Then do something to distract yourself during that time.
It's important to note that everyone who has been addicted to nicotine will experience withdrawal symptoms differently. If you're struggling with nicotine withdrawal, talk to your healthcare provider about medications or other strategies that may be helpful for you.
