Quitting and the Signs of Recovery

Introduction

Signs of Recovery - What can I Expect?

Average Risks & Actual Risks

Things to Try - Reducing Your Risk

What's Next?

Introduction

Withdrawal from nicotine and the 4,000 chemicals found in cigarettes produces real, physical symptoms in most people. These symptoms are positive signs of recovery, proof that your body is breaking its dependence on a highly addictive drug.

In this guide you will find information about:

• the signs of recovery (commonly known as withdrawal symptoms) and ideas to help you adjust to those changes;
• information about average and actual risk;
• a diagram that shows the body changes;
• tips to help you move to the next stage in the quitting process.

For many people who call our office quitting is the toughest thing they've ever done, but those who planned were more successful at staying quit than those who didn't plan. This guide may help you get ready.

Signs of Recovery--What can I Expect?

In Guide Number Two we talked about nicotine as an addictive drug. People with other drug addictions have told us that giving up cocaine and alcohol was easier than giving up cigarettes--sound crazy? A recent study [1] suggests nicotine's potential for addiction is the highest among commonly used drugs. A panel of researchers based a drug's addiction potential on how easily people get hooked and how hard it is for them to quit. Other drugs tested in the study include: crack, valium, seconal, quaalude, caffeine, alcohol, marijuana, and cocaine.

Withdrawal from nicotine can take longer than withdrawal from other drugs. However, most of the signs do not last more than one or two weeks. For some people these physical signs are almost unbearable. If you are worried, talk to your family doctor about nicotine replacement--nicotine gum or the patch--as one strategy in your quit plan.

1. The Toronto Star, You Asked Us, Walter Stefaniuk, April 26, 1994.

Read on for information on the signs of recovery and how to cope.

Signs of recovery	Why and how to cope	How long?
Irritability	More common for people who smoke more than 25 cigarettes per day. Caused by the body's craving for nicotine. For people who have a strong addiction to nicotine the patch or nicotine gum may help--see your doctor. Use timeouts to reduce stress.	2-4 Weeks
Increased Appetite	Smoking reduces your appetite. When you quit your appetite increases. Remember, most people don't gain weight when they quit smoking. Take control of your appetite--being careful not to replace cigarettes with food. Have healthy "low fat" snacks readily available.
The Blues	This is a normal stage of quitting. Many people who quit go through a process of grieving--very much like losing a job, a friend, or anything of value to you. Exercise is the best tool to reduce this sign. To get started try a brisk 15-20 minute walk.	2-3 Weeks Depends on the person.
Craving for Cigarettes	Most frequent in the first few days after quitting. Some people say they find themselves thinking about cigarettes a lot. The two most important facts for you to know about cravings are: each craving lasts no more than twenty seconds the craving will go away on its own (always!) no matter what you do.	Intense cravings 1-7 Days For some people shorter, less intense cravings last years.
Feeling Tired	As we said in Planning Guide Number Two, nicotine is a drug, a stimulant that gives you a "lift." This symptom will lessen over time, and your energy level will increase.	2-4 Weeks
Increased Coughing	This is a sign that your natural cleansing system in your lungs is working better. Your body is clearing the mucous that has blocked airways and made it difficult for you to breathe. Drink plenty of water.	2-4 Weeks
Dry Throat/Mouth	When you stop smoking, you may initially tend to salivate either a little more or less until your mouth gets used to being smoke-free.	2-3 Days
Dizziness	Light-headedness, dizziness, or faintness are common symptoms of withdrawal from nicotine. The carbon monoxide from the cigarette smoke prevents a healthy supply of oxygen from reaching the brain. After quitting, your brain is receiving the normal amount of oxygen which can cause dizziness.	2-12 Days
Insomnia	Nicotine affects brain wave functioning and may change your sleep patterns. Many people find they wake up several times through the night after quitting. Some people have found an evening walk, exercising*, reading, or cutting back on caffeine helped them through.	2-3 Weeks

*If you are not accustomed to regular physical activity please talk to your doctor first.

Average Risks & Actual Risks

Most people know the health risks related to smoking. Heart disease, cancer and emphysema are higher than average risks [2] for all people who smoke. Your risk may be much higher than average if you:

• have a medical condition that is made worse by smoking: asthma, poor circulation, pleurisy, chronic bronchitis;
• have an inherited susceptibility to a smoking-related disease: family history of heart disease, lung cancer, emphysema;
• are exposed to environmental or occupational toxins;
• are a heavy smoker (one or more packs per day);
• are a pregnant woman;
• are a woman over thirty and taking birth control pills;
• are heavily addicted to nicotine;
• drink more than 12 alcohol beverages per week (average 3-4/day 4 days out of 7).

The more you smoke the greater your risk. To reduce your risk now, while planning for your quit day, try to cut down the number of cigarettes you smoke.

2. Tom Ferguson, The No-Nag, No-Guilt, Do-it-your-own-way Guide to Quitting Smoking, Putnam Publishing Group, 1987.