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Irritability and Cravings


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for 13 år siden 0 1140 logo logo logo logo logo logo logo logo logo logo 0
Hey dori,
One thing i noticed with the NRT (lozenge, in my case) was that I got irritable and moody with each decrease in nicotine level. I was also kind of depressive and weepy. I think it had to do with having just enough to "taste" it, but not enough to be satiated. So I would get edgy and then start Jonesing for a smoke, too.
 
Another explanation that I read is that when a person is angry, they actually flush nicotine out of the system at a more rapid rate. That is why smokers tend to light up when they are stressed out. The stress triggers physical withdrawal, which increases stress, and it's a vicious cycle. 
 
A lot of that roller coaster ended when I detoxed from all nicotine, period.  I'm not sure if you are ready for that step, but I will tell you that a lot of the moodiness calms down once you've ended all nicotine for 3 days. 
 
In the meantime, drink your water, take your walks, time your craves, do deep breathing, time yourself out of a situation if needed, and remember that this too, shall pass. 

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nonic
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for 13 år siden 0 880 logo logo logo logo logo logo logo logo logo logo 0
dori:
 
I agree...exercise and large amounts of cold water helped me a great deal. I don't know why cold water tends to take our attention away from craving, but it does.  The other thing that I found helpful was to actually time the craves.  I began to recognize when one was coming on and then would just hold out until it subsided.  It sounds a bit nerdish, but I used a stop watch to establish the time.  I realized two things by doing this.  In the first instance I recognized that a crave is really a transient event.  It has a beginning and and end.  Secondly, I was surprised to see how short these events really are.  My mind told me that they where eternal, but the stop watch told me that they where actually quite short...
 
 
stay well
 
 
nonic 
 
 
 
 
 

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Ashley -> Health Educator
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Ashley -> Health Educator
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for 13 år siden 0 11226 logo logo logo logo logo logo logo logo logo logo 0
Hi Dori,
 
Irritability is a common problem while quitting because of the withdrawal symptoms but also because in the past smoking was likely a coping mechanism for you. For example, when you were stressed or irritated before you might have went outside for a smoke and taken a few deep breaths of nicotine. Now that you no longer have these little breaks throughout the day it's important to still make time to relax. Take a 5 minute walk or take a few minutes to close your eyes and deep breath. Practice relaxation techniques often and certainly continue to exercise. Make it a priority to get a good nights sleep and maintain a healthy diet. You may also want to warn the peoplearound you that you are quitting smoking and if you happen to have any outbursts it is due to nicotine withdrawal and not them. Also, be easy on yourself, know that these irritated feelings are normal and if you are less then perfect these days in your reaction to people that is ok. Apologize if you have an outburst and don't hold on to guilt. Also, if it gets really bad you can always find an excuse to get out. Remember you will have to put yourself first during your quit. Quitting is extremely hard and also extremely important. You deserve this quit and deserve to give yourself what you need when you need it.
 
 

Ashley, Health Educator

Here to help :)

dori
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for 13 år siden 0 153 logo logo logo logo logo logo logo logo logo logo 0
Excercise is a wonderful destressor.  Whether it's a workout, a sport, some gardening or whatever, it sure helps with crankiness during the quit and has a lasting effect through a good portion of the day.  However, I find that when I don't get a good night's sleep (which is often) or someone at work hits a nerve, I have to really really work at controlling my temper.  The irritability then in turn triggers the craving.  Unfortunately it's not always possible to remove yourself from the source of the irritant, especially at work. I'm down to 16 mg. of NRT now and just chew plain gum in between when I find I'm really craving but it doesn't seem to help when the cravings are because of being annoyed.  Any suggestions?

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