What is Nicotine Withdrawal & How to manage it?

Nicotine is a highly addictive substance found primarily in tobacco products like cigars, cigarettes, hookahs, e-cigarettes, and raw tobacco (zarda). When a person quits consuming nicotine-containing products their body is likely to suffer from nicotine withdrawal. The symptom is primarily a strong urge to consume nicotine. Apart from this, the person also experiences other physical, emotional, and psychological symptoms. In this article, you will learn about the most common symptoms of nicotine withdrawal. We will also look into the causes, how to manage the symptoms, non-medical ways to manage nicotine withdrawal, and some tips to get back to a healthy lifestyle.

What is Nicotine Withdrawal?

When a person quits consuming tobacco products, their body and brain start getting strong physical and emotional urges to consume nicotine again. Nicotine withdrawal involves physical and emotional symptoms that can last anywhere between a few days to several weeks. Once you quit smoking, the first three to five days are the hardest, as you get the strongest craving during those days. Most relapses happen in the first few days. If you can somehow manage to stay off tobacco for the first couple of weeks, you can celebrate that you have overcome a significant hurdle in giving up the addiction.

Nicotine Withdrawal Symptoms

The most common symptom of nicotine withdrawal is a strong urge to consume tobacco. The other symptoms are as follows:

• Headache

• Nausea

• Dizziness

• Feeling anxious and irritable

• Sadness and anger

• Trouble falling asleep

• Trouble concentrating

• Fatigue

• Boredom

• Restlessness

• Increased appetite followed by weight gain

• Stomach problems like bloating, constipation, diarrhoea

• Dry cough

• Chest tightness

What Causes Nicotine Withdrawal Symptoms?

Nicotine causes your brain to release a ‘’feel-good’’ neurohormone called dopamine. When you stop smoking, the release of this hormone stops. Lack of dopamine in your body affects your mood and behaviour, making you feel cranky and irritable. Lack of nicotine causes a chemical imbalance in your body, and that, in turn, causes all the symptoms of nicotine withdrawal.

How to Manage it?

Medicines are used only in severe cases. The most common method to manage nicotine withdrawal is over-the-counter (OTC) nicotine replacement therapy. This therapy is available as follows:

• Skin patch

• Chewing gum

• Nasal spray

• Lozenges

• Inhaler

Non-medical Ways to Manage Symptoms

Here are some tips to reduce nicotine cravings and quit smoking.

• Exercise

Research indicates that even a short period of physical activity, particularly aerobic exercise, can effectively reduce the urge to smoke. Aerobic exercise is any bodily activity that generates sweat, causes you to breathe harder, and accelerates your heart rate. It enhances the function of your heart and lungs. Walking, running, dancing, swimming, cycling, and boxing are examples of aerobic exercise.

During exercising and up to 50 minutes after, withdrawal symptoms and cravings for cigarettes decrease. In addition to reducing cravings for cigarettes, exercise also reduces appetite and helps control the weight gain that some people experience when they stop smoking. Exercise can enhance your ability to cope with stress and increase energy levels. It can also boost your mood. If you're feeling low, you can jump rope, take a walk, or run up and down the stairs. Exercise will help your body receive dopamine and stop the craving.

• Use Distraction

Keeping your hands busy with fidget toys and sponge balls will keep you distracted and stop craving. Whenever you get the urge, distract your mind by going for a walk, playing with your pet, solving a puzzle, or anything similar. Some people take a shower whenever they feel a strong urge to smoke. You can also start chewing pumpkin seeds or any other thing whenever you feel the urge to smoke.

Some therapists also recommend peeling something like an orange, pea pods, etc., to control cravings. Patting something can also distract your brain from smoking. Use a toothpick as a substitute for a cigarette and fake the sensation to your lips and mouth.

• Chewing

Chewing gums can also keep your mouth busy. Cheating confectionary gum can help to reduce the severity of acute nicotine withdrawal symptoms. It may assist individuals in quitting smoking due in part to the pleasurable flavour of the gum. Gum flavours such as peppermint, vanilla, and baked apple cardamom are effective. However, while vanilla and baked apple cardamom flavours have been linked to lower levels of negative impact, peppermint flavour is not as effective.

• Support Groups

Join a support group of people trying to quit smoking. This group will encourage you to stay sober.

• Breathing Exercises

Take deep breaths when you get a strong urge to smoke. Keep breathing slowly and deeply till the craving goes away