Physical Recovery Symptoms

From misty101 on 10/10/2005 7:00:13 PM

Oh i hope this helps a lot of you today who have questions regarding the quit, healing, recovery process. It certainly helped me in the early stages of the quit, and helped me to prepare for my quit. Knowledge is power...don't let that nicodemon mess with you head; don't let him deplete nor defeat your self esteem! You know you are stronger. Don't let him talk you into ever feeling less that yourself...the YOU that YOU know you are, and can be!
hugs! and blessings! jan <:} Day 168 [cold turkey]

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From SmokeFreeLife on 3/21/2005 4:28:49 PM

The Effects of Physical Withdrawal

Anxiety, anger, irritability, impatience and restlessness; these are common, normal, and most importantly, temporary effects of physical withdrawal from nicotine. The never-ending cycle of falling nicotine levels and self-medication to offset these withdrawals is called 'smoking'. Our body can adjust, sometimes easier than we imagine. After just 72 hours without a smoke, most withdrawals will have significantly decreased. Nicotine, being water soluble, will be largely gone form our body. However, it will be 10 to 20 days before the body becomes accustomed to the absence of nicotine. We will refer here to people who are quitting smoking as 'starters' rather than quitters, and the first week as 'Glory Week'.

A detailed study of withdrawal effects by Marcia Ward - "Self-reported abstinence effects in the first month after smoking cessation" (Addictive Behaviors pgs 311-327 2001), is full of relevant findings. The average starter peaks in withdrawals on Day 1. After two weeks withdrawal symptoms return to manageable levels.

Anger peaks for the average 'starter' on Day 2, leveling out to manageable levels by Day 5. Before you quit, plan ways to vent this unavoidable frustrations without hurting family, friends, co-workers, or your boss (Your fired! This happened to me, really.) Walk, run, swim, shoot baskets, shout into a pillow, shout over a valley (preferably unoccupied!), punch the wall, this non-source anger is finite, in other words, its normal and will pass. Remember, you have to ride the cycle of withdrawals to get past it. The mind does not remember details of extreme pain or bad times. Your fierce memories of 'Glory Week' will fade as you journey past the hump.

Occupy your time, keep a positive attitude, keep your reasons for beginning this quest in the forefront of your mind, clear your mind of negative thoughts and prattle, especially excuses. Stand up straight, look the devil in the eye, and tell him to go to hell.

Inability to Concentrate

2 out of 3 'starters' experience reduced or crippled concentration. This will improve only with time. Be patient with yourself, quitting smoking is a big life move. Forgive yourself the side effects of the whole thing, you are moving forward in ways you cannot comprehend now.

Poor concentration and focus could also be due to low blood sugar. Nicotine releases huge amounts of fatty sugars into our blood, by triggering the brain to release adrenaline, which in turn causes the body to revert to 'fight or flight mode', releasing the fatty sugars. This is why many smokers skip breakfast or lunch without feeling hungry, they are taxing their bodies into constant 'alert mode'.

When we stop smoking, the fat-feeding frenzies triggered by adrenaline are halted. Continuing to skip meals will plummet your blood sugars along with your concentration. Spread your food out more evenly over a day's time. Strong fruit juices like 100% cranberry or purple grape will stabilize blood sugar, and help your body heal.

Give yourself down time to heal, grieve, rest, and recover. 'Glory Week' consumes a huge amount of energy. Exercise will only boost your stamina and energy levels.

Trouble Sleeping

Nicotine is a powerful stimulant affecting brain waves, sleep patterns, sleep quality, subconscious, and even dreams. You are returning to your true levels of sleep need. You may find you need more sleep or less.

Bad breath or Nasty mouth

Drink lots of water to aid the flushing of your lungs, esophagus, throat, nasal and mouth tissues. Your senses of smell and taste are recovering and will reveal to you the extent of your tobacco soaked tissues.

Stomach Pain, Nausea, or Constipation

Nausea was examined in the Ward study, with 1 out of 6 'starters' reporting significant nausea. The bowel and intestines are also adjusting to the absence of the powerful stimulant nicotine. This nausea decreases to manageable levels in 2 weeks. Again, drinking lots of water can speed up the transition time and reduce severity of symptoms. Green leafy vegetables will also mitigate the symptoms. If the symptoms do not go away, an underlying condition, even cancer, may be present and you should go in for a full exam.

Psychological Withdrawal Symptoms

Cravings, urges, yearnings, and desires are powerful signals from our mind that it knows what we are trying to do! Not giving in to these primary cues results in the secondary symptoms: nervousness, anxiety, irritability, frustration, anger, rage, tension, jitters, shaking, shakiness, inability to concentrate, add yours here...

Take Pavlov's famous dog experiment, the dog was conditioned to salivate whenever the bell was rung. In the same way, the smokers mind is conditioned to expect nicotine as soon as it begins to feel any discomfort associated with the onset of physical withdrawal. In response to falling nicotine levels, the addicted mind has been conditioned to 'desire', compelling us to take more nicotine and avoid withdrawal discomfort. This cycle has played out for every single cigarette you have ever smoked. Most smokers felt compelled to smoke every 20 to 30 minutes, on average. If not satisfied, the desire might escalate to the point of urges or cravings. Our mind works against us to prompt us in subtle ways to take a hit, take a break, reward ourself. Pathetic, isn't it? This counter-productive mindset works against us for weeks, we must recondition our brain to accept this new life.

Time Triggers

The conscious mind has conditioned the subconscious to act at that time when blood nicotine levels are dropping. Through habit, the subconscious quickly realizes that withdrawal discomfort can be avoided with more nicotine. When we feel a craving, it is simply our subconscious turning up the volume to make us act. But the subconscious mind is a peculiar product, like Pavlov's dog, of conditioning and NOT independent reasoning. The theory here is, if the subconscious is not fed nicotine, it will turn up the volume to maximum, then simply shut off!

'Starters' must realize that any craving, no matter how strong it seems or is, will not last, period. This has been proven. It may seem the craving lasts forever, this may be the subconscious desperately making us believe it will last forever, before it shuts off, as it must. Time a craving, and you will discover for yourself this is true. Many 'starters' fail under the false belief at the moment that the only way to end the screaming urge is to light up.

Over the next 4-7 days as the nicotine is flushed out of our body, our mind and subconscious will keep revisiting the time trigger. When all the nicotine is gone, only then does solid, complete reconditioning of this time trigger occur. Any introduction of nicotine during this period will re-establish this time trigger and we must battle it all over again.

Withdrawal symptoms peak on Day 3. On average, the 'starter' will suffer 6 episodes on this day. The average number of strong withdrawals falls to 4 by Day 4. Withdrawal frequencies WILL and DO continue to fall. If you focus on nothing else during 'Glory Week', you poor bastard, focus again and again on the hearfelt reasons you took up this quit in the first place, the heart will not fail you. By Day 10, average withdrawals episodes lowers to a manageable 2.

The time trigger is stacked upon physical withdrawals from nicotine, the 'starter' is battling both these fundamentals at the same time. Add habit triggers on top of the stack, and the 'starter' is battling on three fronts. Many 'starters' are overwhelmed by the experience, and light up before reaching the place on Day 4 when physical withdrawals begin to clear, and psychological cravings drop by half.

Habit Triggers

Our brain is also conditioned it to expect nicotine before, during, or after certain events. Specific activities, even emotions, trigger the impulse to smoke. Waking up, breakfast, coffee, driving, break-time, meetings, lunch, dinner, rain, snow, cold, dusk, book chapters, visits, bills, phone calls, Fridays, bedtime, others smoking, ball-games, weddings, funerals, graduations, births, loneliness, sadness, romance, celebration are some examples. Even specific locations can call on the habit; garage, porch, garden, bar, fishing, camping out. These may seem overwhelming, but remember, habit triggers are driven by the subconscious, which is not capable of thinking on its own. Our conscious effort to reset and wipe clean these habit triggers can be achieved after a few or even one episode. After tackling the major habit triggers, the 'starter' will have an easier time kicking the lesser habit triggers.

At the 3 month mark, cravings once mighty are reduced to manageable 'thoughts'. Just like the thought of a 'hot, juicy steak' can be discarded after you have looked in your refrigerator and found no steak, so can the thought of 'just one cigarette' be discarded when you have considered your recent progress. 'Starters' at the 4 to 5 month mark often talk about cravings, but they admit these cravings are of the 'Hot fudge sundae' type, they come and go like normal desires.

'High Stress Trigger'

The most dangerous trigger for the 'starter' is the 'High Stress Trigger' The 'starter' should be extremely aware, and alert, during 'High stress' situations, and they WILL happen. Bankruptcy, foreclosure, serious illness, injury, or the death of someone close. You will lose someone close to you, this is unavoidable. 'Starters' need to prepare now for that eventuality. 'High stress' triggers are the perfect excuse to light up. Beware of these, be alert during these, be prepared, keep on your toes.

Psychological Relapse

Physical withdrawals have concrete symptoms, psychological withdrawals are a mind game which we can beat them through positive thinking and alertness. Understanding that negative thoughts will work against us is a powerful tool in itself for the 'starter'. Equally as important is for the 'starter' to realize that just one puff will reconnect all smoking memories and will viciously refresh the physical dependency cycle. The sobering truth to keep in mind; 9 out of 10 'starters' who break down and have just one will fail to quit. Feed the beast and you lose you hand.

Sadness or Depression

Giving up smoking is similar to the death of a loved one. It is a death of sorts, like the end of a marriage. Emotional loss associated with quitting smoking is documented. Mourning the loss is normal, grieve for grievings sake, don't forget to forgive yourself also. Heavy, long-term smokers are more likely to experience the stronger feelings of loss. Our mind knows that a close bond is being severed. Remember, however, that tobacco can not return any of the love you give it, it is a weed. Saying goodbye to a fundamental member of our life often results in varying degrees of depression, the lightest of which is normal sadness. Severe depression can occur, and requires medical assistance. Seek the help you need if you find yourself down for the extended count. Low self-esteem, loss of sex drive, hopelessness, fatigue, or loss of appetite are warning signals to deepening depression. For the majority of 'starters' thank God, the onset of depression is temporary, and lifts to reveal your bright road ahead of you. Gratefulness and relief often follow on the heels of depression.

By Week 3, on average, the cloud begins to lift. It was once believed that depressed people smoked to self medicate, but now research is asking, "Which came first? This person's depression or the nicotine addiction? Honesty is the most effective way to deal with these feelings of depression. The 'starter' has not really lost a loved one, the 'starter' has quit smoking cigarettes. Don't turn grief into an excuse to light up. The truth shall set us free. Wellbutrin and Zyban are two anti-depressants commonly used to alleviate quit smoking depression. Both contain 'bupropion', the active ingredient. Side effects are documented, so ask your doctor.

Loneliness or Cabin Fever

For too long we have refused or eliminated activities uncompatible with smoking. Blow off the dusty chapters of long forgotten lifestyles, cheer up and dive in. The 'starter' has been in a dark, deep rut which will only become clear with time and healthy choices. Don't talk yourself into returning to that dark world of nasty butts, lighters, smoke, coughs, and limited choices.

Ravenous Appetite or Constant Hunger

Consuming large quantities of food seems the natural alternative to smoking. After all, everything tastes better and I can smell so much more! Without a doubt most 'starters' spend lots of time inspecting their refrigerator. Watch out that you don't overdo it. Weight gain will happen, weight loss will come in time, not yet mind you, but make it easier on yourself for the future and keep an eye on it. "Thou shalt not weigh more than thy refrigerator!" Drink lots and lots of water and dark fruit juices. This will add some pounds which are just water, the easy kind to lose when you feel like it. The 'starters' metabolism will slow down to a degree, partly due to the absence of nicotine stimulant, largely due to the heart not having to work as hard to pump blood through constricted blood vessels. Quitting smoking does not cause weight gain, eating more food does. Enjoy it, you have plenty of time to adjust down the road aways. Only if you gain 100 pounds will you be inflicting damage similar to one pack of cigarettes!

Recovery Symptoms

When someone quits smoking, the body may have a difficult time adjusting to the absence of thousands of chemicals found in cigarette smoke. Each individual reacts to those recovery or "withdrawal" symptoms in a different way. Some ex-smokers can smoke their last cigarette and never miss smoking or experience any discomfort. However, other smokers may experience a wide variety of unpleasant physical and mental symptoms. There is really no way to predict the degree of withdrawal symptoms to expect, since it does not seem to be dependent on the amount of cigarettes smoked, years of smoking or any other personal characteristic. The recovery symptoms listed below are the most commonly reported reasons for their occurrence and possible ways to reduce them.

Irritability
Perhaps the most commonly reported withdrawal symptom is irritability, being short tempered or grouchiness. Internal and external stress caused by quitting smoking is bound to upset the temperament of almost any smoker. Smokers should try to forewarn family and friends of this difficult time and ask for support and understanding for this temporary period. If possible, try to avoid stressful events, situations or other problems that might only make matters worse.

Lack of Concentration
Quitting smoking often occupies the mind of the new ex-smoker to such an extent that he or she is unable to concentrate on daily activities. Again, this is only a temporary condition and the ex-smoker should try to avoid complicated tasks or time consuming projects for the first few days after quitting.

Depression
Whether it is conscious or unconscious, smokers often view giving up cigarettes as a loss in their life and often may feel depressed or go through a period of mourning. To counteract this depression, the new ex-smoker should focus on the benefits of not smoking. Quitting smoking is actually gaining back your health and energy, rather than giving up something important.

Cough
Many ex-smokers will initially experience and increase in coughing. Although this may seem to be a negative sign, it is actually a positive sign that the lungs are beginning to rid themselves of accumulated mucus and tar. Cough drops may be helpful in easing this symptom.

Sleeplessness
One of the many benefits of quitting smoking is a healthier, more energetic body. Activity can be comfortably increased and there is a decreased need for sleep. If sleeplessness is a problem, try taking deep breaths and doing muscle relaxation exercises before going to bed.

Constipation
When cigarette use is eliminated, intestinal movements may decrease because of the absence of nicotine, which acts as a stimulant on the body. Drinking lots of water and eating a high fiber diet can help to overcome this problem.

Dizziness
The absence of carbon monoxide and resulting increase in the oxygen carrying ability of the lungs means that the body is taking in more oxygen than usual. When occasional dizziness is a problem, sit down and relax for a minute or two until it passes.

Hunger
Food often tastes better to the new ex-smoker because the taste buds are no longer numbed by tobacco smoke. Ex-smokers often substitute food for cigarettes and the result is a significant increase in foods or frequent tooth brushing to satisfy the need to have something in your mouth.

Mouth Soreness
Chemical adjustments in the mouth may cause a small percentage of ex-smokers to suffer from minor mouth irritations. These sores or blisters should heal quickly, but the ex-smoker can see their physician or dentist if the problem persists.

Bad Taste in the Mouth
Ex-smoker's improved sense of taste may detect a bad taste in the mouth that is a result of smoking. Mouthwash, salt water rinses or extra vitamin C may help to remedy the situation.

Tiredness
Resisting the urges to smoke can be tiring and emotionally draining for some smokers. If lack of energy or lethargy is a problem, take short naps when possible and avoid strenuous work if possible.

These withdrawal symptoms are only a selection of the more common ones reported by ex-smokers. If you are experiencing other unusual or unexplainable symptoms, do not be alarmed. This is just your body's way of making the adjustment form smoker to non-smoker. Most withdrawal symptoms are most severe during the first three or four days after quitting and will decrease in severity over the next few weeks. Again, some smokers have no withdrawal symptoms and others have symptoms which may last for over a month. If these withdrawal symptoms still persist after more than one or two months, it may be wise to see your physician. In rare cases, cigarette smoking may have masked actual physical ailments or conditions.
People using nicotine gum or nicotine skin patches may not experience strong physical withdrawal symptoms. While receiving treatment, they may focus on the psychological cues and triggers to smoke. At the end of treatment, they prepare to be nicotine free.

http://www.uni.edu/wellrec/wellness/smoke/recovery.html

Changes Your Body Goes Through
When You Quit Smoking

Within 20 minutes of last cigarette:

blood pressure drops to normal
pulse rate drops to normal rate
body temperature of hands and feet increases to normal

After eight hours:

carbon monoxide level in blood drops to normal
oxygen level in blood increases to normal

After 24 hours:

chances of heart attack decrease

After 48 hours:

nerve endings in the mouth and nose start to regrow
ability to taste and smell improves

After 72 hours:

bronchial tubes relax, making breathing easier
lung capacity increases

Two weeks to three months:

circulation improves
walking becomes easier
lung function increase up to 30%

One to nine months:

coughing, sinus congestion, fatigue and shortness of breath decrease
cilia regrow in lungs, increasing ability to handle mucus, clean the lungs and reduce infection body's overall energy level increases

Five years:

lung cancer death rate for average smoker decrease from 137 per 100,000 people to 72 per 100,000 people

Ten years:

pre-cancerous cells are replaced with normal cells
risks of other cancers, such as those of the mouth, voice box, esophagus, kidney and pancreas decrease.

All these benefits are lost when you smoke just one cigarette a day!!!

Rob

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Now, face today, tonight and tomorrow armed with knowledge and the care that your Qsters are here to provide. And please, never forget to post your questions so that we can help! Keep vigilant, determined and dedicated to your Quit. That nicodemon can be sneaky...but together we can outwit him! Isn't it wonderful we have each other...we don't need to quit alone!

jan. <:} Day 168 – oops , now day 893