When a person quits smoking, behaviors change on two levels. The first involves behavior changes that occur as the result of nicotine withdrawal. The second involves behavior changes implemented to prevent a "fall off the wagon." Behavior changes can be difficult to live with and, at least initially, make being around you unpleasant. They are, however, a natural and essential part of quitting smoking.
Identification
The nicotine component in tobacco is highly addictive. Nicotine reaches your brain within 10 seconds of inhalation and causes the release of "feel good" chemicals. With a half-life of about two hours, the effects of this chemical are short-lasting, however, and leave you wanting more. Without "more" you soon begin to feel the effects of withdrawal. Behavior changes that result from nicotine withdrawal are both physical and psychological and can be dramatic and severe, says the American Heart Association.
Other behavior changes involve those designed to sustain a smoke-free life. Many of the actions and situations you associate with smoking support a psychological addiction. These can include a time, place, event or activity. Addressing the physical aspects of quitting smoking without also addressing psychological aspects and changing smoking related behaviors will almost certainly result in a relapse.
Types
Behavior changes that result from nicotine withdrawal include irritability, hostility, restlessness, impatience and depression. Behavior changes designed to sustain a smoke-free life initially involve avoidance and/or substitution. Avoidance is a typical first response and defense mechanism. Behavior changes can include withdrawal and changes in daily habits and procedures. Substitution involves swapping a psychological trigger or behavior you associate with smoking for another, non-smoking related behavior. For example, you may eat more, exercise more, get a makeover or take up a new hobby.
Time Frame
It takes approximately one week to clear nicotine from your body. The majority of withdrawal-related behavior changes happen during this time, although these behavior changes can continue longer if your psychological addiction remains constant. Avoidance behavioral changes usually last until psychological addiction symptoms start to subside. Substitution behavior changes are many times permanent lifestyle changes.
Significance
Serious attempts to quit smoking must involve long-term behavior changes. This is necessary because no matter how much time passes since your last cigarette, nicotine cravings never really go away. The sometimes severe and dramatic behavior changes you, and others around you, initially experience will fade as nicotine begins to lose its hold on your body and mind, but changing your behaviors determines your level of long-term success.
Considerations
One behavior change of particular concern to many relates to eating habits. A change in eating habits, combined with internal changes such as the way your body metabolizes food, many times leads to post-smoking weight gain. The Federal Citizen Information Center suggests that you plan for this before you stop smoking and implement behavior changes such as becoming more physically active and changing your eating habits to reduce or eliminate weight gain. Changing these behaviors before you stop smoking also reduces the stress involved in trying to change too many behaviors at one time.
