- With Mayo Clinic behavioral counselor
Jennifer A. Kern, M.S., C.T.T.S.
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Jennifer A. Kern, M.S., C.T.T.S.
Jennifer A. Kern, M.S., C.T.T.S.
Jennifer Kern is a tobacco treatment specialist, certified through the Mayo Clinic Nicotine Dependence Center.
Her counseling work addresses various aspects of tobacco addiction, including the love-hate relationship many tobacco users have with their smoking or chewing, education about nicotine addiction, and effective strategies to help with quitting.
In addition, she explores the importance of getting emotional and social support when stopping tobacco use, and offers ideas and suggestions about how to ask for and give this support.
Being bilingual, she enjoys counseling in both Spanish and English. She holds a master's degree in psychology, with interests including spirituality, psychosomatic illness, depression and anxiety, maladaptive coping behaviors, and overall health behavior change.
"As a former smoker, I am personally familiar with the complexity of dealing with the 'tobacco shackles,' " she said. "I am committed to helping others conquer this addiction so they may regain their freedom and possibly even save their own lives."
Latest entries
- Join the Great American Smokeout
Nov. 17, 2009
- Preparation key to quitting smoking
Nov. 5, 2009
- Learning to be a non-smoker
Oct. 23, 2009
- Build confidence in effort to go smoke-free
Oct. 16, 2009
- Goal-setting helps smooth way to smoke-free future
Oct. 1, 2009
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Quit smoking blog
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Sept. 9, 2008
Mood changes reflect 'growing pains' of changing your life
By Jennifer A. Kern, M.S., C.T.T.S.
One topic that I think is important to cover when talking about stopping tobacco use is mood. Most people find mood changes occur frequently when first quitting and sometimes even severely enough to cause problems.
In fact, many remark that when they quit they "just don't feel like themselves." Some people believe that they become a "mean person" when they quit, or that their whole personality is altered. In many cases, this is symptomatic of the change process itself.
Before you ever started using tobacco, it felt "normal" not to smoke. Once you started to smoke on a regular basis, you began to identify with being a smoker. Over time, you got used to the behaviors and attitudes that surround it — both your own and those of the world around you.
After using tobacco for an extended period of time, it may now feel like it is a part of who you are. So it is not uncommon when quitting to not "feel like yourself" for a while. But with time you will gradually begin to feel "normal" again as a non-smoker.
Changes in mood can be a symptom of withdrawal. These symptoms may include irritability, anxiousness, frustration, nervousness, anger and depression. Some of these symptoms can be offset by proper use of medications to help you quit.
However, there is still the emotional attachment to the cigarette that needs to be acknowledged and addressed. You may experience feelings of fear, resentment, anger, and even grief from the loss. These are normal responses to making a change of this magnitude, to giving up that "old friend."
I want to emphasize that these mood fluctuations are temporary and are a result of your changing life. They are not personality characteristics or in any way a permanent condition. It is important to be aware of the potential for these ups and downs and realize that they are transitional — this is just a part of the "growing pains" of change.
It is also important to prepare ways to manage this emotional ebb and flow when interacting with others. One approach is to let people know in advance that you are quitting and how they can support you. It can also help to structure time alone during the first phase of quitting or plan to be away from typical stressors that could exacerbate a bad mood. Getting a few days or weeks of quitting "under your belt" before taking on tasks or situations you know could negatively impact your temper can be effective in avoiding relapse.
What are some of the feelings you have when quitting or even just thinking about giving up tobacco? When you've gone through other challenging periods in your life, how have you managed the mood changes? How do you get "re-centered" and put yourself into a better frame of mind when you are riding an emotional roller coaster? If this is something you haven't developed yet, consider seeking help in finding effective strategies to manage your mood during tough times. Think about ways that you can apply new strategies or helpful skills from the past to quitting smoking now.
10 comments posted
June 28, 2009 10:57 a.m.
I smoked for 20 yrs and quit almost 2 years ago using Chantix. After 10 days, I quit the Chantix and cigs at the same time. What I call an, "identity crisis", sets in and lasts for about 9 months to a year. It starts in the form of minor anger issues and then changes to a, "little, quiet person" feeling. I really miss the, "relaxed yet alert and take on the world feeling". The "Nicotine Affect" is much more than a habit but it can be beat. I wish these articles were written by ex-smokers. They would not only be more in-touch but more informative.
- Dale
June 22, 2009 8:59 p.m.
I quit 8 months ago and the cravings are easier than before. I do think that my personality has changed a great deal. I can't blame it on withdrawals because that is fine. I used to be so laid back and now I don't have the same tolerance with anyone that I used to have. I also gained about 20 pounds in 8 months. I already have hypothyroid so without the smoking, it was VERY easy to gain the weight. My cravings are much better but because of the aggravation and the weight gain, that would be the reason why I would smoke again.
- Carol
March 16, 2009 2:35 p.m.
I quit finally on Valentines day, Four weeks. I smoked for 35 yrs, stopped only durring 3 pregnancy's, only smoked outside and by myself in the car, or pulled over and got out. In the last twenty years I knew it was the nicotine, because I would only take a couple drags and put it out, I was discusted in my self for being such a self distructive wimp. Then one day on the news I heard the cigarette companies had actually doubled the addictive ingrediants in the cigarettes to keep us addicted. I got PIVED off big time and started to aim my anger and discuss at them, I tried four times and failed, my doctor said it was only failure if I don;t keep trying. I finally asked everyone I knew, or met who quit wahat they did. I couldn,t use drugs I have too many serious side effects, the patch raises my blood pressure too much. Autumn is a bad time with the holidays and such. Finally planned it at the end of winter with spring coming it's a whole different feeling, use the gum. also smoked alot a week before till I felt sick.caught a bad cold on top of it that helped too. I talk to god and alot of successful quitters, these folks and my children are my support group. phone counsiling from the mayo helps too. plus they sent me more gum. just keep trying, change the approach if you need to. don't stop till you STOP! and surround yourself with other non-smokers. I going to print them article and post it at work so every one can understand what I am going thru, and will support me thru it
- Carmen
September 30, 2008 11:17 a.m.
Early August of this year, I started feeling chest pain. In the middle of Aug, I decided to get a chest X-Ray. On Aug 18 I was diagnose with emphysema and a collapse lung tissue. Right their and than I quit cold turkey. I even stop drinking that has any caffeine in it. 2 1/2 weeks ago, I started having panic attacks, my worst feeling that I was having is claustrophobic. I've been smoking for over 25 years and since I quit just like that, I'm wondering if that's the reason why I'm having these attacks. I'm glad I quit smoking even though is too late. Now I have to live with emphysema. I still get claustrophobic, nothing is more scary than feeling like everything is closing in. I can't breath when I'm taking a shower or drinking water, I feeling like I'm going to drown or suffocate. I just hope soon it will go away.
- KC
September 25, 2008 11:27 a.m.
forgot 2 mention I smoked 4 52 yrs.
- patricia
September 25, 2008 11:25 a.m.
I have been 15 mos. since I quit,and believe me I have my bad days, but I know that I will never start again,cause if I did I would never be able to quit again!!!!!
- patricia
September 23, 2008 7:47 p.m.
It's been over 1 year since I quit. I smoked happily for 50 years. I used Buprion to stop. I am still having a very low tolerance for frustration. I do not have the same zest for living and wish I could smoke again. It's the emotional side effects I was not prepared for. I still feel angry when I think about the deprivation I'm feeling from giving up smoking. Funny thing is my husband of 50 years gave up the same day. He also is irritable and flat. Oh how I wish we could smoke but alas we know it effects other parts of our health adversely. We are diagnosed with ADD. It helped with those symptoms to smoke. We both take an SSRI. Still we are feeling the loss everyday. I suspect that my husband maybe smoking again!
- sandra
September 23, 2008 3:31 p.m.
This article is pretty one sided. There is no mention on the benefits cigarettes have on mental health and how well they affect people with ADHD. Instead of "Doctor So&So recommends camels for longer life", its one puff=death. Or this Fascination with quitting!! Nobody likes a Quitter, so its no wonder that smokers get all irate when they quit. They start hating themselves for being quitters!
- George
September 23, 2008 8:31 a.m.
i smoked for appox 45years.i left smoking, its 21/2 years now.i didnt find any difficulty in quitting it.although i smoked 1 brand.
- haiderali.m jaffer
September 21, 2008 11:07 a.m.
Lately, i have had some problems smoking but i have gone without smoking for 3 weeks now and have been a little grumpy. People have noticed that i am acting diffrently and so have I.However this article awared me that it is gonna be ok!Thank you so much Jennifer A. Kern you saved me from a mental break down
- Sue Dolkin
10 comments posted