Quitting smoking is a great achievement for a person's health, but it is common to experience anxiety during this process. The nicotine present in cigarettes is an addictive substance that affects the nervous system, so when you stop consuming it, the body and mind can experience different withdrawal symptoms, among which anxiety is one of the most frequent.
Why do you experience anxiety when quitting smoking?
Anxiety when quitting smoking can have various causes. Firstly, nicotine stimulates the release of dopamine in the brain, which generates a feeling of pleasure and well-being. When you stop smoking, the decrease in dopamine can cause a chemical imbalance that leads to anxiety. In addition, smoking is associated with specific situations, which can trigger anxiety when stopping that behavior at certain times of the day or in certain social contexts.
Effects of anxiety when quitting smoking
Anxiety can manifest itself in different ways when trying to quit smoking. Symptoms may include nervousness, irritability, difficulty concentrating, mood swings, insomnia, sweating, tremors, among others. These symptoms can make the process of quitting more difficult and increase the chances of relapse into addiction.
6 steps to overcome anxiety when quitting smoking
1. Seek emotional support
Having support from friends, family, support groups, or a mental health professional can be essential in dealing with anxiety when quitting smoking. Sharing emotions and difficulties with people who provide support and understanding can make the abstinence process more bearable.
2. Practice relaxation techniques
Anxiety manifests itself in the body through different physical sensations. Learning relaxation techniques such as deep breathing, meditation, yoga or visualization can help reduce anxiety and manage stress during the process of quitting smoking.
3. Staying physically active
Performing physical activity on a regular basis can be beneficial in reducing anxiety when quitting smoking. Exercise releases endorphins, chemicals that act as natural pain relievers and improve mood, which can counteract withdrawal and anxiety symptoms.
4. Establish new habits and routines
When quitting smoking, it is important to replace the smoking habit with healthy activities that keep the mind and body busy. Establishing new daily routines, such as going for a walk after each meal or practicing hobbies that generate distraction and satisfaction, can help reduce anxiety associated with smoking.
5. Avoid anxiety triggers
Identifying and avoiding situations, places or people that can trigger anxiety and desire to smoke is essential to overcoming addiction. It is important to be aware of the factors that generate anxiety and look for strategies to deal with them in a healthy way.
6. Seek professional help if necessary
In cases of severe anxiety when quitting smoking, it may be advisable to seek professional help. A psychologist or psychiatrist specialized in addictions can offer specific therapies and strategies to manage anxiety and prevent relapses in tobacco use.
Overcoming anxiety when quitting smoking is not a simple process, but with determination, support and appropriate strategies, it is possible to achieve it. Each person is unique and may need a personalized approach to cope with anxiety and stay firm in their decision to quit tobacco. Remember that the path to a smoke-free life is a journey of personal improvement that brings great benefits for physical and mental health.