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Coping With Quitting: Stress
Smoking may have been a way in which you coped with stress. It made you feel relaxed or in control. Now that you've stopped smoking, you notice certain physical and emotional symptoms during times of stress. These symptoms might include:
Coping with stress when you stop smoking
- a keyed-up or uptight feeling
- muscle tightness
- headache
- rapid breathing
- irritability
- feeling overwhelmed
Make a list of your own personal stress symptoms.
If you want to remain smoke-free, you'll need to change the way you respond to stress. You can choose new ways to act in stressful situations.
Listed below are some helpful techniques you can learn to cope with stress.
1. Relaxation
- Deep breathing
- Finding your most relaxed body part and letting the relaxed feeling spread.
- Doing a series of stretches.
- Picturing a peaceful, enjoyable scene and taking a 10-minute mini-vacation in your mind.
- Making time to be alone or doing something with someone you enjoy.
2. Problem solving
- Ask yourself:
- What is the problem?
- What do I want?
- What can I do?
- What is my decision?
- DO IT!
- Did it work?
- If it didn't work, try another action plan.
3. Time management
- Construct realistic short- and long-term goals.
- Prioritize goals.
- Construct flexible plans to achieve goals.
- Schedule daily time according to priorities.
4. Additional tips
- Take a 5-minute break or catnap.
- Get a neck and shoulder rub.
- Distract your mind from the urge to smoke by planning for some event or project.
- Exercise regularly within the limits of your physical health.
- Talk to a friend.
- Use sugar, salt and caffeine in small quantities.
- If you drink alcohol, use in small quantities.
- Know your limits. Practice saying NO.
- Be more flexible in stressful situations.
- Talk to someone about your feelings.
- Stop feeling sorry for yourself.
- Do something for someone else.
- Eat a healthful, well-balanced diet.
- Avoid self-medication. Drugs will not improve the situation; they may even create additional stress.
- Get the proper amount of sleep you need each night.
These are all skills that take time to develop. Don't expect to be able to do these "right" or "perfectly" the first (or even second) time you practice them. Expecting too much of yourself could add more stress. The key word here is practice. Practice involves choosing to do the activity and doing it consistently.
This material is intended for informational purposes only and is not a substitute for the medical advice of your doctor or any other health care professional. Always consult with your physician if you are in any way concerned about your health.
© 2003 SLPM Self-care Ltd.
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