massage or soaking in a hot bath.
Getting adequate sleep and nutrition can help with irritability, Brett points out. Set boundaries with someone you feel is unsupportive, she adds.
Take the nicotine patch off an hour before bed, to help with sleep, the CDC suggests.
Maintain standard good sleep habits: not using electronics in bed, keeping the bedroom quiet and comfortable, having a consistent bedtime, and avoiding alcohol or a heavy meal before bed.
Deal with temporary concentration issues by limiting activities that require strong concentration for a while, the CDC suggests.
Weight gain
Gaining weight is a common reason for stopping efforts to quit, according to John Dani, chair of the department of neuroscience at the Perelman School of Medicine at the University of Pennsylvania, in Philadelphia.
He advises exercising instead of eating when battling cravings or nervous energy.
“Healthy habits like running or walking or doing yoga are great alternatives,” Dani says. “I know people who started walking the steps of their building at work instead of walking out to the parking lot to smoke a cigarette.”
Typically, the weight gain is minimal, about five to 10 pounds, Brett shares, and that often returns to baseline a few months after quitting.
Anxiety or depression
You may be more likely to have mood changes when you quit smoking if you have a history of anxiety or depression, the CDC notes.
Be physically active to help lift mood, structure the day to stay busy, be sure you’re connecting with other people and reward yourself with something you enjoy, the CDC suggests.
Talk to a healthcare provider if your symptoms feel greater than you can manage. Ask your doctor about prescription medications that can help if you have a history of depression, NCI suggests. Consider starting individual or group behavioral support, Brett suggests.
“We know that also helps with quit success, to help address some of those concerns,” she says.
“Anything you can plan in advance of that quit attempt to help treat the withdrawal symptoms before they happen, we would say is key,” Brett adds.