S = Stress Management
Most smokers believe that when they're tense, frustrated, angry, anxious -- you name it -- a puff of nicotine helps. In fact, nicotine is a mood-altering drug that can soften strong emotions, but only psychologically. So, although you may feel emotionally calmer for a moment, your body still responds to the stress in its usual way. Blood pressure rises and your heart pounds faster; muscles tense and blood vessels narrow, delivering less oxygen-rich blood to your brain. In other words, mentally you may settle down for a few minutes, but physically your body is still under fire, being attacked by both the stress and the smoke damage.
Although an extremely stressful time -- say you've just lost your job or you're contemplating divorce -- isn't the best time to stop smoking, there's no point in waiting until you're stress-free to quit. That day may never come. So, during the 30 days when you're preparing to quit, take some time to master at least one stress-relieving exercise, like the easy 1-Minute Relaxation Technique, which is, well, easy. It will help you cope not only with the pressures of not smoking but also with the stress of everyday life. Look here for other strategies to help keep you calm.
Experiment with other ways to release tension, too. Some people find that taking a quiet yoga class after work drains off the day's pressures. Others rely on knitting, walking the dog, or vigorous exercise (a spin class or swimming laps, for example) to alleviate tension. Listening to music, walking, dancing around the living room . . . whatever works for you is fine. Just try to find a variety of solutions to use in different situations, so you can tap them when you need them instead of reaching for a cigarette. This includes dealing with stresses that are beyond your control, like traffic jams or work deadlines set by demanding clients. That's when deep breathing or subtly tensing and releasing muscles can save the day.
If Stopping Makes You Sad
Don't be surprised if you feel depressed for a short time after you quit -- many smokers experience a feeling of loss after saying goodbye to cigarettes. It's almost like losing a friend (even a bad friend). If this happens to you, do the following:
- Make sure you take your daily walk, and make it a brisk one. Regular aerobic exercise is as effective as antidepressants, according to multiple studies.
- Remind yourself of the benefits you're already getting from quitting -- read or reread What Happens to Your Body When You Quit.
However, if the depression deepens, don't ignore it. People who are sad or anxious and have used nicotine -- remember, it is a drug -- to moderate their moods can slide into long-term depression when they stop smoking and may need professional help. So can those who are medically prone to depression; for at least 6 months after quitting, they face about a 25% greater chance of becoming depressed. If you have ever been diagnosed or treated for depression, if intense mood changes occur, or an emotional darkness seems to be settling in, consult a mental-health professional.
