Shah Rukh Khan quits smoking: What are withdrawal symptoms and how to handle them

What withdrawal symptoms should the smoker expect while transitioning?

One of the toughest parts of quitting smoking is dealing with nicotine withdrawal. Nicotine affects the brain’s pleasure centers, and without it, many people feel irritable, anxious, or even depressed. These withdrawal symptoms peak within the first week but gradually lessen over time. To handle cravings, it’s helpful to use nicotine replacements like patches, gums, or lozenges, which can reduce cravings and ease the transition. Drinking water, staying active, and deep breathing exercises can also help manage cravings as they arise.

Nicotine is a relaxant that widens your bronchial tubes, so when you quit, your lungs may feel constricted. This can lead to shallow breathing and hyperventilation. You might experience shortness of breath as your lungs heal and repair themselves.A long-time smoker frequently coughs up phlegm because of the smoke’s irritants. When you stop smoking, mucous production takes some time to slow down before it goes down to pre-smoking levels. Sometimes, this increased mucous can block airways, leaving the person breathless. Furthermore, your lungs will involuntarily move to clear excess mucous containing toxins from your lungs, which might cause shortness of breath even when you’re not doing anything.

What about psychological triggers?

Many smokers have specific routines or activities they associate with smoking, like having a cigarette with coffee or during a break. These psychological triggers can make quitting harder, as the urge to smoke might arise in familiar settings or situations. The key is to break the link between these triggers and smoking. If you usually smoke with coffee, try switching to tea or changing your environment during breaks. By developing new habits, like chewing gum or taking a short walk, you can start to rewire your brain to associate these times with healthier actions.

But smoking is a social activity too, how do you get out of this trap?

Friends or family members who smoke may unintentionally make quitting feel harder. They may not realize how their actions affect you, but a simple conversation can help them support you in your efforts to quit. Additionally, spending time with non-smoking friends or in smoke-free places can reduce temptation.

Smoking is usually the quickest way to handle stress. How can one handle emotions?

People often turn to cigarettes as a way to cope with stress, boredom, or negative emotions. Finding alternative ways to handle stress, like exercise, meditation or even creative hobbies, can be helpful. Physical activity, in particular, releases endorphins, which boost mood and relieve stress.

Quitting smoking is undoubtedly challenging, but the benefits to your health, energy levels, and quality of life make every step worth it.