When it comes to breaking any addiction, the first week is often said to be the most challenging. Since your body is accustomed to daily doses of nicotine, it can react harshly when suddenly deprived of the drug, causing what are known as withdrawal symptoms.

Like withdrawal from other drugs, beating a nicotine addiction can produce serious symptoms like headaches, anxiousness and the inability to focus or concentrate, as well as many others.

These withdrawal symptoms are usually strongest during those first few days after quitting. Although their intensity can vary from mild to severe, the inability to tolerate these symptoms can oftentimes be the reason a plan to quit smoking fails.

We have assembled a list of helpful tips for you to use to during your first smoke-free week.

1. Drink Lots of Liquids

Water acts as a natural detoxifier and can help to expel the residual nicotine in your system. Calming herbal teas are also helpful, as they will help settle the anxiousness. Drinks containing caffeine – such as non-herbal teas, coffee or soda – should be avoided as they can increase jittery feelings or nervousness.

2. Start an Exercise Program

Now is the perfect time to take action and join that exercise program you’ve been thinking about. Whether you take a yoga class, join a gym or just walk around your neighborhood, exercise will help. Whenever you crave a cigarette, get up and get moving. This activity will can help distract both your mind and you body from the craving, as well as provide a healthy alternative to your former habit.

3. Take Steps to Reduce Stress

Experiencing stress in your life can exacerbate any anxiety and stress you feel from the nicotine withdrawal. When preparing to quit, try to plan a low-key week at home and at work. This will reduce your chances of smoking due to the overload of nervous energy. If your stress levels begin to rise, take a minute to breathe deeply and relax, listen to calming music, get a massage, or whatever helps to reduce your stress.

4. Get Help from Friends & Family

Luckily, your friends and family are usually the people who most want to see you quit, so turning to them in a time of need is a great option. They can also serve as a welcomed distraction, strength in a moment of weakness, or even just by providing you with someone to talk to about how you are feeling as each day passes.

5. Avoid Alcohol, Sugar & Fatty Foods

It is important to stay away from alcohol, sugar and fatty foods because all of these substances can lead your body to crave nicotine more readily. In addition, it is especially helpful to avoid alcohol as it statistically lowers your chance of staying nicotine-free.

Although all five of these tips will improve your chances of successfully quitting, the most important thing to keep in mind is why you want to quit. By putting your health first, as well as the health of those around you, you can get through that first week of quitting. Just be determined and find a good support system, and you will win out over nicotine addiction!