What To Expect

• When you quit smoking, you may feel edgy and short-tempered.
• You may want to give up on tasks more quickly than usual.
• You may be less tolerant of others’ behavior.
• You may get into more arguments.

Did You Know?

• Studies have found that most quitters report increased feelings of irritability, anger, and frustration within a week of quitting.
• If feelings of irritability, anger, and frustration occur, they usually begin on the first day, peak during the first couple of weeks, and disappear within a month.

What To Do

• Take a walk.
• Exercise.
• Reduce caffeine.
• Soak in a hot bath.
• Read up on relaxation/meditation techniques and use one.
• Take one minute and, with your eyes closed, pay attention to your breathing pattern. Breathe in deeply through your nose and breathe out through your mouth.

Nicotine and Your Body and Mind

• When your body does not get nicotine, you may feel irritable, angry, and frustrated.
• Quitting will temporarily change your brain chemistry. These temporary changes may result in your experiencing negative emotions.

Related Notes

• Feelings of anger, irritability, and frustration may be reduced by using nicotine replacement products, which deliver small, steady doses of nicotine into the body. Nicotine replacement patches, gum, lozenges, nasal spray, and inhaler appear to be equally effective. Buproprion pills (which don’t contain nicotine) also help relieve withdrawal symptoms.

How To Get Help

• If you or someone you know wants help with giving up tobacco, please call the National Cancer Institute’s Smoking Quitline toll-free at 1–877–44U–QUIT (1–877–448–7848). The information specialists on the Quitline can provide suggestions and support to help smokers break the habit.
• The Federal Government’s Smokefree.gov Web site (http://www.smokefree.gov) allows you to choose the help that best fits your needs. You can get immediate assistance:
  • View an online step-by-step cessation guide.
  • Find state quitline telephone numbers.
  • Instant message an expert through NCI’s LiveHelp service.
  • Download, print, or order publications about quitting smoking.

Source: This fact sheet was adapted from material developed by the Tobacco Education and Prevention Program of the Arizona Department of Health Services and the Arizona Smokers’ Helpline of the University of Arizona.

2. Making Anger Work for You
Use Anger Productively: A 5 Step Process

Anger is neither good nor bad! It is simply energy.It is your natural emotional energy that arises when you feel like something (or someone) is blocking you from getting what you need or want. For this purpose, anything on the frustration to rage continuum is considered anger.Without making any judgments about whether you should need or want any particular thing, here is how you can direct your own supercharged energy.

1. Notice that you're angry. Sometimes it is unmistakable -- if you didn't restrain yourself you would be yelling or getting physical -- and getting yourself into trouble. Sometimes it is more subtle: a clenched jaw that almost feels normal, an ache in your gut, tight shoulders, or just snapping at people who haven't done anything wrong.

2. Figure out why you are angry. Again, sometimes it is obvious, and sometimes it is hidden in a jumble of normal activities.Perhaps many small frustrations have added up to one massive headache.

3. Think about what would need to change for your angry feelings to dissolve completely and be replaced with satisfaction. Sometimes it is a simple as an apology. Sometimes nothing short of a massive change in your environment will do the trick.

4. Use your energy to strategize how you can arrange to make the change happen. If the necessary change is too big to manage all at once, think about a small piece of the bigger change where you can make an impact now.

5. Take the first step. Maybe it is working on a physical task for 15 minutes to begin to clean up a mess. Maybe it is asking someone to do something differently! It doesn't matter how big or small that first step is-do something now!Your focused angry energy is powerful. Keep using it to push for the changes that will make a real difference for you.

Article Source: Populate.net

About the Author

Laurie Weiss, Ph.D., author of Dare To Say It!, is an internationally known executive coach, psychotherapist, and author. For more simple secrets for turning difficult conversations into opportunities for cooperation and success, visit http://www.DareToSayIt.com.

Exercise: Prepare for Anger and Frustration Anger is an energy that when directed toward others in a negative way can cause you problems. Write down several options ie: a brisk walk, punching a pillow, relaxation tapes - which you can use to dissipate anger that will likely result in positive outcomes. When you do feel frustrated refer to and follow your solutions.