The first<\/strong> three or four days<\/strong> after putting out your last cigarette are always the hardest because you\u2019ll feel a strong but on-and-off urge to start smoking again<\/strong>. Don\u2019t get overwhelmed by anxiety<\/strong>, frustration, headaches, irritability<\/strong>, or trouble falling asleep or concentrating: all these symptoms are the way nicotine, tar and the hundreds of other harmful substances<\/strong> in tobacco try to convince you not to get your health, your fitness, your taste, your smell and, ultimately, your freedom back. So that every flight of stairs continues to feel like Everest and that hoarse<\/strong>, persistent cough<\/strong> continues to be the soundtrack of every morning. Toxins also don\u2019t want you to reduce your risk of suffering from different types of chronic heart, vascular and pulmonary diseases<\/strong>, such as bronchitis, emphysema, heart attacks, strokes and cancer. But you\u2019ve already decided that smoking doesn\u2019t control you and that you want to be the master of your destiny again. In other words, you\u2019ve already taken the first step<\/strong> towards quitting smoking.<\/p>\n Cinthya Molina, psychologist at SHA Wellness Clinic, shares 11 practical tips for getting through the always tough first days without tobacco and learning how to manage withdrawal<\/strong>:<\/p>\n 1. When you feel like lighting up, try relaxation techniques<\/strong> such as yoga or meditation. Conscious breathing is a good tool for this: take a deep breath and notice how the air fills your lungs. Hold it in as long as possible and exhale slowly (repeat five times). Gradually you\u2019ll notice that the craving for cigarettes<\/strong> becomes less and less intense and frequent.<\/p>\n 2. Problems falling asleep are common. To get a good night\u2019s sleep, avoid long, heavy dinners <\/strong>and avoid coffee, alcohol and other stimulating drinks after 6 pm.<\/p>\n 3. Do moderate physical exercise<\/strong>, but never at night. You\u2019ll be more tired when it\u2019s time to go to bed and you\u2019ll sleep better.<\/p>\n