Common nicotine withdrawal symptoms
• Restless
• Irritability
• Tiredness
• Trouble sleeping
• Difficulty concentrating
• Feeling of frustration and anger
• Dizziness (may only last 1-2 days in the beginning)
• Depression and moodiness
• Headache
• Increased appetite
The American cancer society reports that withdrawal symptoms usually start within a few hours of the last cigarette and peak about 2 to 3 days later. Withdrawal symptoms can last for a few days to several weeks and differ from person to person.

Some ways to cope with cigarette cravings and withdrawal after quitting smoking.
Charting plans to cope with cigarette cravings in advance will help keep you on the path to successfully quitting smoking:
• When you first try to quit, change your routine.
• Use a different route to work.
• Drink tea instead of coffee.
• Eat breakfast in a diffirent place.
• Drink a glass of cool water.
• Suck on a hard candy (Lifesavers, Altoids and mints are some common suggestion – pick something you enjoy)
• Take several calming deep breaths. Sit quietly, close your eyes and clear your mind of extraneous thoughts. At each exhale; picture all of the unhealthy toxins from cigarette leaving your body as you continue to be smoke – free.
• Prepare, sip, and savor a cup of soothing herbal tea or hot cocoa.
• Go for a walk or get busy with a task.
• Take a shower.
• Avoid spicy and sugary foods. They tend to enhance the cravings for cigarettes.
• Brush your teeth
• Call a supportive friend, family member, or counselor.
• Do things to reduce your stress. Take a hot bath, exercise or read a book.
• Read about smoke – free living and other’s success stories.

Quitting smoking and avoiding weight gain 
 

Weight gain is a not the direct result of quitting smoking. It is more often what happens when a person substitutes one type of oral gratification or way of self – soothing (smoking) with another (eating). The good news is that the potential for weight gain can be minimized if smoking cessation is accompanied by a moderate increase in physical activity and a plan that incorporates alternative coping strategies. Some tip to help prevent weight gain quitting smoking includes:

• Nurture yourself
Commit to treating yourself with care instead of turning to cigarettes (or food or alcohol) to calm you down. Learn new ways to self – soothe when you begin to feel stressed or anxious.

• Eat healthy, varied meals.
Eat plenty of fruits and vegetables and limit your fat intake. Avoid fried and high – fat foods. Seek out – fat options that appetizing to you and you will actually eat.

• Drink lots of water.
Increasing your daily water intake (6 -8 eight oz. glass is ideal) will help you to feel full and deter you from eating when you are not hungry. Water will also help flush toxins from your body.

• Take a walk.
Not only will it help you burn calories and keep the weight off, walking will also help alleviate feeling of stress and frustration that accompany smoking withdrawal.

Go Easy on yourself and be proud of yourself for quitting.
 

Quitting smoking is not an easy thing to do but is essential for living a long, healthy life. Acknowledge what you are going through is challenging and take pride in the fact that you are committed to taking better care of yourself and those close to you.
In case of a relapse what you need to do.
According to the national centre for chronic disease preventive and health promotion, most relapses occur within the first 3 months after quitting. Don’t be discouraged if you start smoking again. Remember, most people try several times before they finally quit. Identify what it was that triggered your desire to smoke again and come up with an alternative way to cope with the trigger.

Here are some difficult situations to watch for:
 

Alcohol – avoid drinking alcohol. Drinking lowers your chances of success.
Other Smokers being around smoking can make you want to smoke.

Weight gain – Many smokers will gain weight when they quit, usually less than 10 pounds. Eat a healthy diet and stay active. Don’t let weight gain distract you from your main goal – quitting smoking.

Some quit – smoking, medications may help delay weight gain.

Bad Mood or Depression – there are a lot of ways to improve your mood without smoking.

How to help a friend or family member to quit smoking
Don’t offer advice. Instead, ask how you can help with the plan or program they are using. Respect that the quitter is in charge. This is their lifestyle change and their challenge, not yours.
Don’t take the quitter grumpiness personally during his or her nicotine withdrawal. The symptoms will pass in about two weeks.