Getting through the first days

Say “no thanks”

Once you no longer smoke or use nicotine replacement therapy, your brain will slowly adjust. You may feel light headed in the first few days and one cigarette might seem very attractive. If offered a cigarette you will have to say ‘No thanks, I don’t smoke.’ Smoking or buying cigarettes at this stage would quickly take you back to where you were.

Take one day at a time

you wake up in the morning tell yourself that you are not going to have a cigarette today and congratulate yourself for each smoke-free day you have had so far. Soon you will not immediately think about smoking when you wake up.

Don’t use weight gain as an excuse

Smoking is a poor aid to slimming. Some people put on a little weight when they stop smoking, mainly because they eat as a substitute for smoking. Choose low calorie nutritious foods such as apples, celery or carrot if you need to snack. Introduce more exercise into your routine. The section "How can I eat healthily?" contains useful information about food and weight control.

Don’t use your mood as an excuse

Smoking does not make you more pleasant to be with. It makes your breath and clothes smell; it uses up money you could spend on your loved ones; it risks their health; it is a fire hazard and it means that you will not be around your loved ones for as long as you might have wanted. However, you may notice that you become irritable when you first stop smoking. This is a reaction to nicotine although you may also be irritable because your sleep pattern is disrupted, particularly if you have digestive symptoms that wake you at night. Ask your family, friends and work colleagues to bear with you while you concentrate on breaking your habit – you might be surprised how supportive and understanding they are.

Exercise to relax

Smoking is not a calming aid to relaxation because nicotine is a stimulant with completely the opposite effect. Much of the feeling of relaxation can be experienced by deep breathing. If you cannot avoid stress, think about how well you have done so far, rather than contemplating returning to a life dominated and threatened by cigarettes. Physical exercise is a genuine aid to relaxation and it even induces the production of chemicals in the brain that help you feel good. The GastroClub page "How can I reduce stress?" offers advice on how to cope with stress and use relaxation techniques. which can be found here.