Quitting smoking is stressful due to nicotine withdrawal and changes to the body. However, research shows quitting reduces stress levels over time. The document recommends five ways for smokers to relieve stress when quitting: exercising, getting social support, taking up a hobby, pampering oneself, and practicing deep breathing. These can help distract from cravings and free the lungs while the body adjusts to not having nicotine.

1. How to Relieve Stress after
Smoking Cessation
By
http://2stopsmokingtips.com

2. Introduction
• When you try to quit smoking, it comes with a
lot of stress. This article examines ways to
relieve stress when you eventually drop off
cigarettes.

3. Smokers on Why They Smoke
• Many smokers say they smoke to relieve stress. They
claim cigarettes are an excellent stress reliever each
time they are under tension or pressure but experts
debunk their claim.
• In a study published in the October 1999 issue of the
American Psychological Association’s American
Psychologist, Dr Andrew C. Parrot of the Department of
Psychology, University of East London, Great Britain
investigated more than 30 international studies on the
relationship between stress and smoking and
concluded that nicotine actually increases stress and
anxiety, instead of lowering it.

4. Smokers on Why They Smoke(2)
• In yet another British study involving researchers
from Barts and The London School of Medicine
and Dentistry, it was discovered that kicking the
smoking habit reduces stress levels to a large
extent. The study involved 469 smokers who
attempted to quit cigarettes after being admitted
to hospital for heart disease. They discovered
that those who abstained from cigarettes for 12
months experienced a reduction in their
superficial stress levels.

5. Smokers on Why They Smoke(3)
• The study, published in the journal Addiction,
recommended that quitting may not only
benefit smokers’ physical health, but possibly
their mental well-being as well.
• Now that we have established that quit
smoking and not cigarette smoking that
reduces stress, let’s look at how to relieve
stress when you decide to give up smoking.

6. Why Is Quit Smoking Stressful?
• Smoking cessation is stressful because of the sudden
changes the body goes through. Even though we say
change is the most permanent thing in life, our body
reacts angrily to this change. This is because it is being
denied of a substance (nicotine) that helps it to
function ‘normally’.
• If you have ever smoked for a while, you’ll realize that
very soon after picking the smoking habit, you
somehow become addicted to cigarettes and seem to
need more of nicotine in your blood stream to attain
‘normal’ functioning levels.

7. Why Is Quit Smoking Stressful?(2)
• Experts say this is a chemical addiction which
can lead to severe nicotine withdrawal
symptoms should you decide to quit.
Chemical dependence sets in because the
nicotine that the body gets from smoking
excites the brain; it elicits pleasurable feelings
and the body craves more of such.

8. Why Is Quit Smoking Stressful?(3)
• So, a smoker keeps on smoking and even
increases the pack of cigarettes smoked just to
meet this body need. And because the body
has become so used to having nicotine, a
cessation of nicotine supplies is going to spell
trouble. It’s going to bring about a lot of stress
which have to be carefully handled to avoid a
relapse.

9. So, How Can You Reduce Stress While
You Quit Smoking?
• 1) Exercise: Avoid a sedentary lifestyle. Get physical.
Several studies have indicated that mild to moderate
physical workouts can greatly reduce stress. Walking for as
little as 15 minutes every day is said to be hugely beneficial
to the body and mind as you attempt to quit cigarettes. This
is because exercise elicits endorphins, which make the body
and mind feel good. Call it the ‘feel good’ hormone and you
won’t be far from the truth. Once you have this ‘feel good’
chemicals in your system, you tend to detest the ‘feel good’
feelings you get from nicotine when you smoke and that is
why researchers say smoking and exercise are
incompatible; one has to make way for the other. Read
more about the advantages of physical workouts to stop
smoking.

10. So, How Can You Reduce Stress While
You Quit Smoking?(2)
• 2) Get Support; Don’t Go It Alone: Soliciting the
help of friends and family while you quit smoking
will no doubt go a long way to ensure your
success. Each time you feel pressured to smoke,
pick up your phone and call anyone who can help
to discuss your challenges. Doing this
immediately takes your mind off the need to
smoke. You can even take this a step further and
get an accountability partner (preferably
someone who has successfully dropped off
cigarettes) to help you through the stress
smoking cessation elicits.

11. So, How Can You Reduce Stress While
You Quit Smoking?(3)
• 3) Develop a New Hobby. Learning how to do
things with your hands will help take your
mind off what you’re trying to achieve. A new
hobby like knitting, sewing, playing the piano,
sax or trumpet can greatly take your mind off
the pressurizing need to light up. It makes you
feel relaxed and confident that you can
successfully cease smoking if you can learn
and develop a new hobby.

12. So, How Can You Reduce Stress While
You Quit Smoking?(4)
• 4) Pamper Yourself: The early cessation
period requires that you worry less about
tomorrow and pay particular attention to your
needs today. Eat a balanced diet devoid of
caffeine and alcohol, drink plenty of water,
take a warm bath, go for a massage, try on a
new hairstyle, consume lots of fruits and
vegetables and get plenty of sleep.

13. So, How Can You Reduce Stress While
You Quit Smoking?(5)
• 5) Practice Deep Breathing Exercises: Deeply
breathing in and out can also relieve the stress
occasioned by smoking cessation. Several times,
throughout the day, just after you quit cigarettes,
inhale fresh air in deeply. Take as many drags as
possible and completely let out the air taken in
without any reservations. Repeat this several
times a day; it sure works wonders and frees up
your chest, relieves your body of stress and fills
your lungs with fresh air.

14. Conclusion
• There you have it, 5 stress relief tips you can
utilize during stop smoking; engage them
today, you’ll be glad you did!
• References
• “Does Cigarette Smoking Cause Stress?” Andy
C. Parrott, Ph.D., University of East London,
American Psychologist, Vol. 54, No. 10.
• “Quit Smoking Reduces Stress” News24.com
June 17, 2010

15. Thanks for Reading!!!
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