How to deal with anxiety when you quit smoking?

Global tobacco consumption has decreased in the last two decades, going from 32.7% of the world population over 15 years of age in 2000 to 22.3% in 2020. Nevertheless, the World Health Organization (WHO) aims to reduce this percentage to 20% by 2025.

Although fortunately the number of smokers is decreasing, we cannot forget those people who are smokers and are trying to quit. Now, have you ever wondered what is the biggest fear of these individuals when they decide to stop smoking? Definitely, the anxiety that comes with quitting an addictive substance like tobacco is the biggest monster that haunts these people.

You may wonder why tobacco is addictive and what happens in the brain when we consume this drug. By inhaling small amounts, nicotine is capable of causing a pleasant sensation and, in turn, distracts the consumer from unpleasant sensations. It works like other addictive drugs by imbuing the brain's circuits with a neurotransmitter called dopamine.. This is responsible for the individual wanting to consume more and more.

In addition, nicotine, which is the compound found primarily in tobacco, acts on brain chemistry and the central nervous system, affecting the smoker's mood. Nicotine also causes an adrenaline "rush" in an amount that is not enough to to be noticed, but enough to speed up the heart and raise the blood pressure of the consumer.

Therefore, giving up tobacco completely is a complicated process that takes a long time since the substances that are inhaled act on the brain. making smokers associate smoking with a sense of calm and well-being and therefore want to get that experience again and again time. In today's article, we will focus on the withdrawal syndrome, characterized by the anxiety generated by the decision to quit smoking.

What is anxiety?

Anxiety is a feeling of fear, dread, and restlessness. Some of its symptoms include that it can cause a person to sweat, feel restless and tense, and even have palpitations. In other words, anxiety is defined as a state of agitation and restlessness that goes hand in hand with emotional tension and a combination of different physical and mental manifestations. Returning to the subject of smoking, some research has discovered that smokers have levels of stress and anxiety that are higher than non-smokers. For this reason it is easy to conclude that tobacco and anxiety are closely related.

If you are thinking of quitting smoking, we want to clarify that the state of anxiety is transitory and with a lot of willpower and with the help of professionals and/or people around you, it really turns out necessary in this complicated and long process that involves getting rid of an addictive substance such as tobacco.

How to overcome anxiety when you quit smoking?

Around 2 out of 3 smokers express that they want to quit smoking and approximately half of them try to quit each year. However, few succeed without help. Quitting smoking is difficult in large part because people become dependent on nicotine both physically and emotionally. Furthermore, it is important when the smoker associates said habit with his social activities. These are some of the factors that make the road to setting it aside much more complicated than desired. Below, we list some tips to overcome the anxiety generated by said cessation:

1. Don't forget your goal and reward yourself

It is always important to remind yourself of the reasons why you decided to quit smoking. Especially in moments of crisis when you just want to inhale tobacco again. You should reward yourself with your favorite food, a break, your favorite movie, or anything else that gives you a good feeling every time you are able to overcome a relapse attempt.

2. Avoid places where smoking is allowed

Shopping centers, cinemas, theaters, museums, gyms, are some of the appropriate places for people who want to quit smoking. Being in smoke-free environments is extremely effective for this. In addition, it is also useful to stay active, start new hobbies that take you out of the urge to smoke. It may be that you begin to walk in the mountains, paint with watercolors, go to theater classes, play sports, write, read, etc.

3. Lead a healthy lifestyle

According to experts on the subject, it is preferable not to consume alcohol, coffee or any other drink that the person associates with smoking the first few months after the big decision. In addition, various studies support that caffeine consumption can cause anxiety disorders. It is also important that the person eat well, consume a Mediterranean diet rich in vegetables, fruit, vitamins and proteins. This is vital since the consumer must maintain blood sugar levels and have enough energy to withstand the stress that quitting tobacco generates in the body.

4. Look for objects that help you in the process

Many smokers highlight the strange sensation of needing to have something in their mouth or hands when they stop smoking. In this regard, it is convenient to use substitutes such as a pencil, pen or even foods that can be sucked or chewed, such as sugar-free gum, carrots or cinnamon sticks.

5. Do exercises to relax

Yoga, or mindfulness training can be effective in quitting smoking. Meditation helps to become more aware of our thoughts and sensations in order to get away from the impulses that lead us to want to resume consumption and thus take control of our mind and our Actions. There are also breathing techniques that help you control moments of peak anxiety.

Remember that blood oxygen levels reach normal values ​​after the first eight hours without smoking, the risk of suffering a cardiovascular accident decreases up to 50% after one year and the possibility of having lung cancer is reduced ten years later, between 30 and 50%. Therefore, with great calm and patience, we recommend that you begin this long but satisfying journey towards a tobacco-free life.