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

Beyond meditation, breathing exercises and emotional balancing, there are more physical activities that can help reduce your discomfort when you quit smoking.

Here are a few more ideas:

- Exercise

Since most people don’t smoke while they exercise, getting active is a great way to distract yourself from your desire to smoke.

How to do it:  First speak to your doctor to be sure physical activity is safe for you.  Once you’ve gotten the green light, consider the types of exercise that would be most appealing to you.  For the first few weeks of being a non-smoker, you may want to avoid very intense exercise unless you are already in great shape, because overdoing it will only make you more miserable.  Instead, consider lighter forms of exercise that will get you moving but not tax your body too much, like walking, swimming, golfing, or dancing.

Exercise helps in several ways.  First, it helps you burn off feelings of irritability and tension through physical movement, plus induces feelings of peacefulness and well-being when those endorphins start to flow.  Plus it helps you expand your lung capacity again, which is likely diminished if you have been smoking for a long time. Read the rest of this entry