Avoiding a relapse when you are depressed or in a stressful situation
If you feel depressed
Nicotine is a stimulant, so some people could feel depressed when they quit smoking. Like other withdrawal symptoms, this feeling should disappear in time. If the depression does not pass, take it seriously and do not hesitate to call a doctor.
Are you depressed? Depression detection test.
Address the causes of your stress
Try to understand what is causing you stress, then attack the root of the problem. Until then, find ways of responding to stress other than smoking. Practising a relaxation technique (yoga, relaxation therapy) can help you to manage stress and tension better.
Breathe slowly and deeply several times. Relax while listening to music, talking to someone, reading a newspaper or a book, doing sport, exercise or any other activity that you enjoy. For the first few days at least, it is advisable to get plenty of sleep and to take naps.
It is recommended that you avoid all causes of irritation and conflict during the first week of quitting. Always keep in mind that a cigarette does not solve problems.
Inform your entourage
After quitting smoking, some people become irritable. Tell those around you that you are trying to quit smoking and ask them to show understanding and patience for a while.
Express your feelings
If we talk about emotions they are easier to manage. Say how you feel openly and calmly. Stay in touch with your friends and family, calling and meeting them as often as possible.
Organizing your schedule
By planning activities in advance, we avoid moments of boredom during which the urge to smoke can insinuate itself.
Instead of performing tasks as they present themselves, prioritize. Identify your most productive hours and spend them on top priority tasks. Maintain control during unexpected occurrences and interruptions (such as telephone calls and visits) by anticipating your behavior. Learn to say no. And above all, plan fun activities to recharge your batteries.
|Etes-vous déprimé-e? Test de détection de la dépression (in french)|