Coping With Quitting; Tools For Success

People who have smoked for most of their lives may not recall what life was like before smoking. For years, smoking was a reward, a past time, a coping tool for stress, anger, boredom, anxiety, sadness, frustration and every other emotion or challenge that came along.

As a result, longtime smokers may not have developed emotional coping tools or practiced letting go or learned to sit with their feelings. This can leave the newly quit in double trouble! At the same time withdrawals, anxiety and stress step in, the quitter's only known coping tool (smoking) steps out. When you stop smoking, you stopped doing something you were used to doing every day for many years. It is no wonder why your emotions go through a challenging time!

It is normal to feel nervous, restless and even sad when you quit smoking. You miss your daily ritual; even more so if there are no new behaviors in place for each of the moments throughout the day that you used to smoke. 

Quitting is a process. It takes time. It does not feel comfortable at first and that is OK! When you stop smoking, you can no longer do what you used to do in the same way you used to do it. Temporary mood swings can result from quit related hormone fluctuations and quit related withdrawals. It will get better, so keep going! 

Know that every smoker goes through similar challenges. As you work your way through your quit, you are actually 'becoming a nonsmoker', not just 'not smoking'.  Make a commitment to find new emotional coping tools so you can move forward happily and successfully as a nonsmoker. Plan ahead how you will meet your emotional needs as a nonsmoker. Your answers to the following questions will help provide you with a personal road map to success: 

  • How will you relax?
  • How will you reward and celebrate? 
  • How will you process feelings of anger?
  • How will you deal with anxiety?
  • How will you cope with stress?
  • How will you overcome sadness, depression?
  • What will comfort you and get you through a bad day?

Chances are, you have no idea how to answer these questions because you have never had to!  This is a normal experience, and rest assured you can find things that interest you, inspire you, calm, comfort, entertain and support you as a nonsmoker. 

Think of things that have helped you get through strong trigger moments in the past. Think of things that make you laugh or recall fondly. Really work your quit process; brainstorm and come up with new emotional coping tools that can address your individual needs effectively. Next week, we will take these new coping tools you've identified and discuss how to move forward successfully as a nonsmoker!

Keep going and KTQ,

Vikki   Q CTTS-M

Master Certified Tobacco Treatment Specialist