Tag: 4D

Control the Cravings – 7th D of 7D Intervention of Quitting Tobacco and Smoking – Drug

Too long use of tobacco in any form – smoking or chewing, disturbs us and has become a part of our life and the tobacco consumer tends to associate lot of their routine activities with it. The timing of tobacco consumption have been such that many of the daily activities coincide with it, and we tend to associate performance with it and the routine activities becomes reminder as a part of 3Rs of habit loop.

Going back, when we started tobacco, the need was to hide and have it. So the best places or timings were when you are alone or away from the family.

  • Washroom – the best hiding place, no one to disturb you
  • On way to school/office – you are alone and travelling
  • In the school/office – hiding places are ample and you have friends who are part.
  • After lunch – free time
  • Coming back home – from school/office
  • Post Dinner – going for a walk

Initially what started as experiment later becomes reason and need. We associate with believe that tobacco enhances these activities. The physical dependency takes over and soon becomes part of life routine drawing one into the slavery of tobacco and justifying our actions.

These withdrawal symptoms need to be noted and addressed, it may require behavioural intervention and many times need medicines.

  1. Dry Mouth – this is very common.
    • Water intake – One needs to be hydrated throughout the day(related reading – Controlling the Withdrawals –  first D – Drink plenty of water)
    • Glycerine rinse – water with glycerine gargles
    • Honey – a spoonful will help
    • Amla – put pieces in the mouth and crush
    • Vitamin C chewable tablets
    • Sugarless toffees/candies – vitamin C, Citrus or mint flavoured. It has to be sugarless as dry mouth is highly prone for dental caries
    • If the dryness persists – medicines are available in the market
  2. Throat Irritation – this is specially more in smokers. The menthol added to cigarettes anaesthetises the throat to stop irritation from the other harmful chemicals. When you stop smoking the healing process in the throat may cause a little irritation
    • Frequent water intake – warm water is preferable
    • Steam inhalation
    • Non Alcoholic gargles for initial few days
    • Honey
  3. Tingling sensation in oral cavity – this is more so in tobacco chewers, related to the long chemical assault of the buccal mucosa, making it white and parch like and dry mouth
    • Plenty of water
    • Curcumin (haldi) gargles, chewing gums
    • Aloe vera gargles, toothgel keep it in the mouth and rinse
    • Medicines – Folic acid, Vitamin C chewing tablets,
    • Aspirin Gargles – as per advice of the Specialists
    • Examination of Oral Cavity is a must to rule out any Premalignant conditions
  4.  Withdrawal Cough – This is part of healing process and needs top be addressed early on (related reading – Coughing on quitting tobacco- What to do). This lasts for few weeks and is a manifestation of healing process
    • Steam inhalation
    • Saline gargles
    • Ayurvedic Khada, licorice
    • Mucolytics cough expectorants
    • Acapella respiratory devices
  5. Constipation – one of the most important part of withdrawal symptoms (related reading – Managing Constipation – Withdrawal symptoms)
    1. Water intake as a routine. (Related Reading –
    2. Add fibres to your diet – fruits, vegetables etc
    3. Lemon water with honey in the morning
    4. Warm milk with haldi in the night before going to bed
    5. Ayurvedic Triphla can be quiet helpful
    6. Medicines – Isabgol, Lactulose, Rarely pegylated glycol may be required
    7. Medicines to increase motility of intestine may be given when absolutely required

6. Digestive/Gastric imbalance – there is been a tendency of many to smoke or chew tobacco after food associating it as digestive agent. There is no such enzyme or chemicals in tobacco which aids digestion. On the contrary it is a gastric irritant. Some of the abdominal symptoms associated with tobacco withdrawals like bloating, indigestion, hyperacidity etc may be taken care by both ayurvedic (home solutions) or allopathic

    • Water 2 glasses half an hour before food – keeps you hydrated avoids bloating and aids digestion
    • Clove, elaichi etc after food may have smoothening effect as an alternative to have something after food
    • Jeera water it has wonderful effect on your intestine
    • Ayurvedic Digestive preparation available in the market like panchnol etc
    • Allopathic medicines like Proton pump inhibitors, digestive enzymes, liver enzymes may be required and to be taken under guidance and prescription of specialists.

7. Anxiety – related to office/public activities. This has been reasons by many to smoke or chew before any major activity like going for a meeting, public talk, etc

    • Deep breathing exercise calms your nerves
    • Hold your hand close to your ears make it into a fist, take a deep breath and with a jerk and sudden exhalation throw away the tension. Repeat this three times. You would get magical relief and calmness
    • Some who have severe anxiety and palpitation may require anxiolytics (alprazolam) or beta blockers (propranolol) to be given for a very short period of time for the initial few days after symptom discussion when other things do not work.

8. Sleeplessness – This may trouble in the initial days and once accustomed to be nicotine free one tends to have sound sleep

    • Have an early dinner, a warm bath, mild exercise like walking, cycling or stretching.
    • No aerated drinks, tea or coffee after 6 pm
    • Avoid electronic gadgets which tends to keep your mind active and confused.
    • Deep Breathing Exercise before going to bed. Calms you down.
    • Sav aashan as in YOGA is wonderful to make you light and sleepy.
    • In unavoidable situations medicines may be prescribed

9. Vitamin, Mineral and Antioxidants Deficiency– Vitamin D, Folic Acid, Vitamin C many minerals like iron, calcium, magnesium, zinc, selenium etc. These may manifest in various ways like fatigue, tiredness, dry skin, abdominal discomfort, bony pain, muscle cramps and myalgia, general feeling of discomfort.

    • Most tobacco users would have deficiency. A laboratory tests would establish the grade of deficiencies. Testing for certain minerals like iron, calcium and magnesium may be indicative for other mineral deficiency, as testing for all may not be possible and costly.
    • Supplements of vitamins and minerals, with therapeutic treatment of laboratory guided deficiency would improve the general well being bringing back the liveliness and buoyancy of life.
    • Tobacco masquerades the deficiency, when the nicotine level in body depletes the person starts manifesting the symptoms, which may be a big deterrent for a person to quit.
    • This has to be taken care early on to make the transition smooth into the world free from slavery of tobacco.

Tobacco users justify the tobacco use with some of the above withdrawal symptoms. Following the first session, the client is asked to note the triggers which are addressed during the subsequent intervention sessions. The ICanCaRe Android APP records your triggers.

The ICanCaRe Tobacco Wellness Program incorporates all the above in the digitalised protocol based intervention program designed by Mr Rishabh Agrawal.

ICanCaRe team of Certified tobacco Cessation Specialists and Quit Coaches work with you to make your journey smooth, easy, interesting and achievable.

ICanCaRe Tobacco Wellness Centres with its India’s first digital protocol based assessment process guide intervention as per requirements.

Do visit the ICanCaRe Tobacco Wellness Centres or register online by visiting our page or call ICanCaRe quitline 011-43077695.

5 Minutes is Enough to Control your Cravings -Train Your Mind -Divert and Delay

5 Minutes is Sufficient to Manage Your Cravings

The urges are usually sudden and intense.  In many of my articles earlier, I have mentioned about the will power. The will power can be overwhelmed with these sudden urges. Remembering the reasons to quit and if  they are really strong reasons for you, you can recognize them and the mind races towards control. The ICanCaRe Quit coach and ICanCaRe Certified Tobacco Cessation specialist by cognitive intervention enhance your will power to stay in the journey to be free of tobacco.

The intense urges lasts for 5 minutes, and these 5 minutes are very crucial, if you can train your mind to hold on and divert and focus on some other activities, you have done it.

This good 5 minutes you can do a lot:

  • stretching or pushups is a solid workout
  • sprints, cycling, jogging, jumping, skipping can unwind you
  • one good page of writing can be done
  • read the article you have been waiting for
  • meditation can reset your mind
  • cooking can set your taste buds right
  • gardening
  • music play, sketching, surfing internet, playing with kids, etc
  • any activity, interest or hobby of your like that gives you happiness and can divert your focus away from tobacco/smoke

Yes, you can think to do a lot, just a little focused action, can control your cravings! The mind is the biggest block, if we can train it we can achieve what we want. Controlling the triggers is also important, shall discuss this in subsequent blog.

Diverting the mind and Delay is part of the 7D practical approach for Quitting Tobacco.

ICanCaRe Tobacco Wellness Centres with their team of Specialist and coaches with insightful support augment your journey of quitting tobacco making it  easy and pleasurable. Visit us on ICanCaRe or call 011-430-77695 to seek assistance to quit with the most scientific, medically validated and most successful online tobacco wellness program (92% success rate).

Control the Cravings – 2nd D of 7D Intervention of Quitting Tobacco and Smoking – Deep Breathing Exercise

Deep Breathing Exercise for Stress Relief and Cravings Management

This is the one most important armamentarium to control the cravings along with the first D (Drink Plenty of Water). Whatever form of tobacco you have used  – smoke or chew tobacco,  Deep Breathing controls cravings and relaxes you.

Stress, tension associated with work or while quitting smoking, light-headedness, loss of concentration, fatigue, weakness- these are some of the withdrawals taken care by deep breathing exercise. DBE makes you relaxed, calms, peaceful, quiet and lively.

Deep Breathing Exercise- How Does it work – Oxygenation, Relaxation and toxin release

Deep breathing opens up the lungs the collapsed alveoli get activated. This increases oxygenation as more alveoli are recruited for gas exchange.

Fast breathing, takes away oxygen from the brain causing anxiety and light-headedness. With controlled breathing, ‘feel good’ chemicals endorphin is secreted from the brain.

Breathing helps clear away the gaseous toxins and also stimulates cough to release accumulated deposits in the lungs (Related reading – Smokers cough what to do)

Some techniques of Deep Breathing Exercise

Breathing is natural. Average breathing rate 10-16 per minute. It is simple and routine.

Smokers usually have the tendency to breath more deeply when they have smoke to get the maximum of the nicotine, this Deep inhalation partly explains the sense of relaxation associated with smoking!

However, when they first quit there is a tendency to shallow breath, just the opposite of what one should be doing to stay focused and calm. Once you deep breath you would be amazed at the quick and profound calming effect it produces on your mind. Initially you would have to do it consciously and once you have mastered it would come naturally.

Ayurveda – meditation and pranayam have described many methods and having attended many such camps I have learnt the basics of deep breathing. One must make it simple, part of their daily routine without assigning it to any particular Yogi! The basic needs to be understood and once mastered can adopt various versions.

BASICS of DEEP BREATHING Exercise –

Deep breath in (5 Seconds) – hold (5 Seconds) – Deep breath out (fully – 5 Seconds) – hold (5 Seconds) and continue the cycle

  • During the process keep your eyes closed, and fully concentrate on your breath. Have a smile on your face.
  • Deep breath in till your abdomen rises (abdominal/diaphragmatic breathing), this may take some practice.
  • The exhale time should be double the inhale time. Exhale should be complete.
  • While you inhalation feel the energy flowing into your body and spreading from the mind to every part till the little toe.
  • When you exhale relax your body. With each breath become stronger and relaxed
  • The cycle is to be repeated at least 10 times

As you go on and master the technique you would feel the change in your body, and it is important that you notice these changes – The drop of the shoulders, loosening of your face, and any other feelings you may have.

VERSIONS –

  1. OHM Chanting – Take a deep breath in and while exhaling chant OHM.
  2. Instead of OHM some of my patients just say ‘SHANTI’, ‘RELAX’, ‘I CAN WIN’ or any other words that makes them calm.
  3. Role your tongue to touch the hard palate, breath in through your nose and breath out slowly through your mouth.
  4. Breath in through your nose, pinch your lip and slowly in a controlled manner blow out through your mouth.

WHEN to do

  1. First thing in the morning – before getting out of the bed. This relaxes you and takes care of the morning craving.
  2. Before going to bed – while going to bed as a ritual do it, the relaxation gives you a sound sleep, takes care of the much-needed oxygenation during the night and you get up fresh in the morning.
  3. During cravings – DBE has a magical effect. Consciously do 10 cycles of Deep Breathing following 2 glasses of Water (7 Ds of Cravings).

Most of tobacco users smoke or chew tobacco for relaxation, the fact is that smoking or chewing only fixes the nicotine level in the body, and in actuality it is a depressant and stress producer not a stress buster. The relaxation felt by a smoker can be attributed to some extent to the deep breathing associated with smoking. Tobacco is actually creating a negative vibe in the body.

Friends, deep breathing is a wonderful tool to control cravings. One can do it anytime, standing, sitting or lying down, and no one would even notice you doing this.

Let us practice this and master it, initially it may take some efforts once you get a hang of it, you would do it as routine, with every reminders (triggers) and off-course there is rewards. (related reading – 3Rs of habit formation)

The ICanCaRe tobacco Cessation Specialists and ICanCaRe quit Coach works with you to make the quit journey easy, interesting and achievable.

Do visit the ICanCaRe Tobacco Wellness Centres or register online by visiting our page or call ICanCaRe quitline 011-430-77695.