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Finally, reward yourself

[33] State of Tobacco Control 2018. American Lung Association

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Anxiety and depression levels are significantly reduced within the first few months of cessation, which means these withdrawal symptoms will decrease automatically, as well.[17] The Centers for Disease Control and Prevention (CDC) (2022) explains withdrawal symptoms that one may experience, and ways to manage them, including:[18] Urges/Cravings Medications to quit Avoiding triggers and cues to smoke (people one smokes with, places one smokes, activities one frequently does while smoking) Remind oneself why one is quitting Irritability/Anger Deep breaths Meditation Therapy Restlessness Physical activity Reducing caffeine intake Difficulty Concentrating Limiting activities with strong concentration for a short period of time Recognizing that this is an effect of nicotine withdrawal Trouble Sleeping Reducing caffeine, especially near bedtime Taking off nicotine patches at least an hour before sleeping Reducing electronic device usage Adding physical activity during the daytime Building a sleep schedule Excessive Hunger/Weight Gain Snacking smart Physical activity Anxiety or Depression Symptoms Physical activity Scheduling and organization Social interactions Rewarding yourself Speaking to a healthcare provider If one is experiencing nicotine dependence and comorbid psychiatric illnesses, or having severe difficulty with quitting nicotine due to withdrawal symptoms, it is important to reach out to a licensed mental health professional (e.g., a psychotherapist, psychologist or psychiatrist) or healthcare provider for guidance and support