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I was not familiar, with the product and found this about it: "ZYN Nicotine Pouches are a fresh way to enjoy nicotine. They're smoke-free, spit-free and tobacco-free. ZYN comes in a variety of flavors and strengths, can be used anywhere and requires no refills or batteries to provide the ultimate in nicotine satisfaction." I think a more accurate last word for this sentence would be, "addiction!". You have a good grasp on what nicotine is doing to your heart rate; I am glad you have decided to quit!
Nicotine addiction is nicotine addiction - no matter the delivery device - and how to beat any of them is about the same. Every time you read :"cigarette" in the information I will give you, just sub "Zyn" or "pouch." The one thing different I would recommend is that you first start to reduce the nicotine content of the pouches My research found that Kodiak Winter Green had the highest level at 8.2 mg, followed by Copenhagen Pouches at 6.8 mg, and Grizzly Long Cut Winter Green at 5.9 mg. Keep in mind that a cigarette contains about 1 mg of nicotine, so you can see that using several pouches a day would probably equal a pack (or more) of cigarette nicotine content. Start with a lesser amount in, like, one in every four, then three, etc. until you are only using the smallest amount, or reduce the number of pouches you use each day. That way the physical withdrawal should be more manageable.
I recommend that you educate yourself on what nicotine does to your body and mind. To that end, I suggest Allen Carr's “The Easy Way to Stop Smoking.” . Nicotine in other forms was not as easily available when this was written, so you will need to sub Zyn as necessary. This is an easy and entertaining read which can be found online or at your local library. If you do nothing else to get ready for your quit, please do give this a read. Here is a video to inform you further about nicotine addiction: https://www.youtube.com/watch?v=IpWMgPHn0Lo&feature=youtu.be.
After you have completed the recommended reading, it will be time to make an informed choice of the quit aid, if any, you will use. If you go that route, I personally recommend the aids that don't let the addict control the dose such as the available prescription drugs or the patch. If used properly, gum, lozenges and inhalers are fine, but they need to be used only as a last resort after you have tried to delay and distract. I have seen folks become addicted to them if they substitute them for every cigarette they used to smoke - just trading one addiction for another. You need to start out with a plan to reduce use of them over time - which the patch does by decreasing the dose contained in them.. For the gum, you can start by cutting each piece in half, then in quarters, then sub regular gum of the same flavor in between, adding more and more regular gum. For the lozenge, you need to start subbing a mint in between to begin, increasing the number of them over time.
It will be informative if you do the tracking and separation exercises recommended here on the site. As you track each device use, note its importance, and what you might do instead. Put each use off just a little to prove that you don't NEED a puff just because you think you do
The idea is to change up your routines so the associations are reduced. If you always had that first pouch when you get up, try putting your tennies on right out of bed, going for a quick walk, then taking your shower and THEN your coffee! . Take a different route when you are out and about so you aren't driving by your supply shop. Take a quick walk at work break time.
You need to distract yourself through any craves. You can take a bite out of a lemon (yup - rind and all), put your head in the freezer and take a deep breath of cold air, do a few jumping jacks, go for a brisk walk or march in place, play a computer game. Keep a cold bottle of water with you from which to sip. Don't let that thought of a fix rattle around in your brain unchallenged. Sometimes you need to quit a minute or an hour at a time. You will need to be disciplined in the early days to distract yourself when a crave hits. Get busy! Here is a link to a list of things to do instead of use nicotine if you need some fresh ideas:
https://excommunity.becomeanex.org/blogs/Youngatheart.7.4.12-blog/2013/02/25/100-things-to-do-instea...
The conversation in your head in response to the "I want a fix " thought needs to be, "Well, since I have decided not to do that anymore, what shall I do instead for the three minutes this crave will last?" Then DO it. You will need to put some effort into this in the early days, but it gets easier and easier to do.
Stay close to us here and ask questions when you have them and for support when you need it. We will be with you every step of the way!
Nancy
