You may have heard that smoking is one of the most difficult addictions to overcome, and the majority of people who have successfully done it would probably agree.  In fact, it has been said that quitting smoking is even more difficult than overcoming addictions to illegal drugs like heroin and cocaine.  Why is that?

One of the reasons may be that smoking is for the most part a socially acceptable habit (though this is acceptance level is declining steadily), but there are also other reasons why smoking is such a powerfully addictive habit.

1)  Physical addiction.

Nicotine is a powerful drug that acts directly upon receptors in your brain.  These receptors are stimulated by nicotine, resulting in several different physiological responses such as elevated heart rate, blood pressure and respiration, and increased mental alertness, among others.  The longer you ingest nicotine, the more of these receptors you develop.  Over time, these receptors become less sensitive to nicotine and begin to require increased doses to achieve the same level of stimulation.  When you try to stop smoking, feelings of intense discomfort (known as withdrawal) will occur.

People have described nicotine withdrawal symptoms as “demons” or “torture” because they are so strong.  Most people report feelings of intense restlessness, irritability, fatigue, dizziness, and even flu-like symptoms or chest pain.

Physical withdrawal symptoms can often be eased with the use of nicotine replacement products like gum, patches and lozenges, but many people feel that these products only delay the inevitable by keeping the ex-smoker hooked on nicotine.  Still other people claim that using nicotine replacement products helped them conquer one aspect of quitting at a time – for example, the psychological or emotional repercussions, before tackling the physical addiction.

2)  Emotional addiction.

The emotional connection to smoking can easily be as strong as physical dependence upon nicotine.  There are a variety of reasons why people smoke, but one of the most common reasons that develops over time is an emotional “crutch” or “cover”.

Many smokers report using smoking as a coping mechanism for feelings like anger, frustration, boredom, stress and sadness that they don’t know how to deal with otherwise.  Rather than processing their emotions, they reach for a cigarette (or cigar, pipe, etc.) and distract themselves from it. Read the rest of this entry

Nicotine withdrawal is one of the most difficult challenges smokers face when they quit.  Symptoms may include feelings of irritability, dizziness, mild chest pains, fatigue and difficulty concentrating; as well as nausea and abdominal upset, headaches, insomnia, anxiety, and more.

Some of these symptoms are due to the emotional and psychological separation from smoking, but more often than not the body’s dependence on nicotine sets the newly reformed smoker up for serious discomfort that can last for weeks.

The good news is that there are several ways to minimize withdrawal symptoms so they become more bearable.

This two-part article is going to share many helpful tips for making your quit easier.

- Deep breathing

Smokers tend to breathe very shallowly, so expanding your lungs each day can help you feel better and reduce stress and anxiety – not to mention the benefits of fully oxygenating your body.

How to do it: Whenever you feel a craving coming on (or you’re ready to scream because of the emotional tension), simply close your eyes for a few moments and begin inhaling slowly through your nose.  Allow your abdomen to expand first, then as your lungs fill, your chest will expand also.  When your lungs are full, pause for a second or two, then exhale slowly through your mouth.  Repeat a few times slowly so you don’t hyperventilate.

- Meditation

Meditation is most often considered to be a spiritual pursuit, but it has amazing benefits for anyone – especially people who are dealing with the stress of quitting smoking!

How to do it: Meditating can be as simple as closing your eyes and quieting your thoughts for a few minutes a day.  Sit or lie in a comfortable position, close your eyes, and consciously release all stressful thoughts from your mind.  Focus on the darkness behind your eyelids, or call up a mental scene of something calming, like the last time you were at the beach or a fun camping trip with your family.

Try to hold your attention steady for as long as possible.  When random thoughts try to intrude into your mind, gently push them aside and take control of your focus again.  Meditation does take practice to master, but you’ll probably find that the benefits far outweigh the effort you have to put into it. Read the rest of this entry