Actor Shah Rukh Khan, who once had a habit of smoking 100 cigarettes a day, is proving that it’s never too late to quit. While celebrating his 59th birthday with fans, he announced, “I’m not smoking anymore, guys.” He also shared his struggles post-quit, saying, “I thought I won’t feel so breathless after quitting smoking, but I still feel it. Inshallah, that will also get ok.”
The Challenge of Quitting Smoking
Deciding to quit smoking is often easier than actually doing it. Nicotine is highly addictive, making it difficult to break the habit that becomes a part of daily life. Dr. Nikhil Modi, a Senior Consultant in Respiratory and Critical Care at Indraprastha Apollo Hospitals in New Delhi, emphasized the importance of understanding challenges and finding solutions to ease the quitting process.
Withdrawal Symptoms and Their Management
One of the biggest hurdles when quitting is facing nicotine withdrawal. Nicotine stimulates the brain’s pleasure centers, so its absence can lead to feelings of irritability, anxiety, or even depression. Withdrawal symptoms usually peak within the first week but gradually decrease.
To combat cravings, nicotine replacement therapies such as patches, gums, or lozenges can be beneficial. Staying hydrated, remaining active, and practicing deep breathing exercises are additional methods to help manage cravings.
Physical Effects of Quitting
Nicotine acts as a relaxant, which widens the bronchial tubes. After quitting, many former smokers experience a feeling of constriction in their lungs. This can lead to shallow breathing and hyperventilation, as well as shortness of breath while the lungs heal. Long-time smokers often cough up phlegm due to irritants in smoke. When they quit, mucous production may initially increase before returning to normal levels, which can block airways and contribute to breathlessness. Additionally, the lungs work to clear out toxins, which may cause shortness of breath even during rest.
Psychological Triggers for Smokers
Many smokers develop routines that link smoking to specific activities, such as enjoying a cigarette with coffee or during breaks. These psychological triggers can complicate the quitting process. To overcome these triggers, it’s essential to break the association between the activity and smoking. For example, if smoking accompanies coffee, consider switching to tea or changing your environment during breaks. Developing new habits, such as chewing gum or taking a walk, can help reshape your brain’s associations.
Navigating Social Situations
Quitting smoking can be especially challenging when friends or family members smoke. They may not realize the impact their behavior has on your efforts to quit. A candid conversation can encourage them to support your decision. Moreover, spending time with non-smokers or in smoke-free environments can reduce temptation.
Finding Healthy Coping Mechanisms
Many individuals smoke to cope with stress, boredom, or negative emotions. It’s important to identify alternative methods for managing stress. Activities such as exercise, meditation, or engaging in creative hobbies can provide healthy outlets. Exercise, in particular, is effective at releasing endorphins, which help improve mood and alleviate stress.
Shah Rukh Khan’s journey illustrates that with determination and the right strategies, overcoming the habit of smoking is possible.
