What Should I Expect When I Quit Smoking? - Details From An Ex-Smoker

Have you been thinking about quitting smoking but are wondering “what should I expect when I quit smoking”?

It is quite natural to be anxious about what will happen when you quit smoking. After all, it is a drug addiction and a huge part of your life.

Most smokers have a love - hate relationship with their smoking habit. They love to smoke but hate the health problems, cost and stigma associated with smoking cigarettes.

I will share with you what I went through when I quit smoking so you will know what to expect. I had to try it twice before I was able to quit smoking permanently.

Let me warn you that once you do quit smoking, you can NEVER just smoke one. Once you do, you are right back to smoking again. So don’t do it.

The first time that I tried to quit smoking I attended a “behavior modification” class at the local hospital. This class was five nights and each night you modified one smoking behavior. I had no idea what I should expect when I quit smoking.

We were taught to change our daily routines because most of our actions are associated with lighting a cigarette - such as when the phone rings you grab your cigarettes, when you first get out of bed you grab your cigarettes, at a certain point when driving to work you light a cigarette, and so forth - you know exactly what I mean. I changed my daily patterns - instead of drinking coffee when I first got up - I took a shower instead. I drove a different route to work. I sat in a different chair to watch tv.

On the last night of the class we all smoked our last cigarette. It was a little scary but I made it home and went right to bed. So far so good. The next morning was a different story. I felt anxious and grumpy. Like most people, I don’t like to have to deny myself anything and I sure did want a cigarette. I made it to work but I felt like I was in a fog. I couldn’t concentrate on anything, I just kept thinking about wanting a cigarette. I felt like I was a bundle of nerves.

For the next three days I felt the same - grumpy, anxious and foggy headed. This was actually the end of the withdrawal from the nicotine. Now I only had to deal with the emotional addiction. I won’t lie and tell you that the emotional addiction is any easier to overcome than the physical addiction because it’s not. For me it was a habit that I had lived with for over twenty years. You don’t just get over it in a week.

The best advice I can give you is to stay busy. Every moment you are awake do something. If you get bored or if you just sit around, all you will want to do is smoke a cigarette. Plan ahead for this - line up some activities - take some classes - go out with friends (hopefully non-smokers).

That is another thing that helps - Staying away from people who smoke.  Don’t set yourself up for failure.

When you quit smoking you can expect to gain a big appetite. I think it is a combination of emotional eating and a hand to mouth gesture. Most people and I was one of them, replace cigarettes with food. You just want to munch all the time. This you need to plan for also.

Get rid of the junk food in your house and replace it with low calorie healthy snacks. Popcorn, pretzels, grapes, and cut up vegetables are good choices. If you don’t want to gain weight when you quit smoking, you must make healthy food choices and exercise more.

The nicotine in cigarettes helps you to burn calories each day, so even if you eat and exercise the same, you will gain weight when you quit smoking.

Another thing you should expect when you quit smoking is insomnia. For about the first two weeks I did not get a good nights sleep. I was so tense and irritated that I could not sleep. I would recommend listening to a relaxation or meditation audio at night to help you relax and fall asleep.

The second and last time that I quit smoking I used the nicotine patches. They do ease the physical withdrawal somewhat.

When you use the patch to quit smoking you can expect to have nervousness and anxiety but they are not as bad because you are still getting some nicotine into your system. The patch does make you feel better - it is like using a crutch to help you.

So now that I have answered your question “What should I expect when I quit smoking” you can now be prepared when you do make the decision to finally quit. When you are going through it - there is no doubt - it is hard.

But when you think about the health benefits - about how much better you will feel and look (and smell), it is so worth it. If I did it, I know that you can do it too. I am cheering for you!! Go for it.