When you quit smoking you may experience withdrawal symptoms - temporary, physical and emotional changes that are mostly the result of your body adjusting to being free of nicotine.
Withdrawal can be unpleasant so it’s useful to think of the symptoms as signs that your body is recovering from smoking. Some people only have a few mild symptoms but others have more severe symptoms that are harder to deal with. Most people find that symptoms are gone within two to four weeks (though for some people they may last longer). Symptoms tend to rise and fall over several weeks. Remember, it all passes if you hang on and stay quit.
Nicotine replacement products and quitting medication can reduce most withdrawal symptoms.
Common recovery symptoms include:
- While they can be quite strong at first, they usually lasts only a few minutes. Resist each one and they get less frequent until they’re just memories.
- Restlessness and/or difficulty concentrating or sleeping
- These feelings will pass as your system settles down. Deep breathing and relaxation exercises can help. It’s also important to reduce your caffeine intake, i.e. coffee, cola, chocolate, and tea. When you quit your body absorbs almost twice as much caffeine, which can make you feel restless, anxious and irritable.Quitting smoking is hard enough without the effects of too much caffeine as well!
- Irritability, anger, anxiety, crying, sadness or depression
- It’s normal to feel emotional early on - don’t panic. Accept that you might be more emotional for a while and it will pass.
- Increase in appetite and weight gain
- You may have an increase in appetite for several weeks. Planning ahead to help keep weight gain low – see managing weight gain for helpful tips.
Less common recovery symptoms can include:
- Cold symptoms such as coughing, sore throat, sneezing
- Constipation, diarrhoea, stomach aches or nausea
- A varied diet and plenty of water can help.
- Dizziness or feeling lightheaded
- Mouth ulcers
If you are really struggling with withdrawal symptoms, or they are not going away, consult your doctor or call the Quitline for advice.
Why do I feel so emotional?
In the first few days or weeks, quitting can feel like an emotional rollercoaster. It’s normal to feel emotional when you make a big changes. Giving up cigarettes can feel like losing a friend. Having an idea of what to expect can help. You can recognise and acknowledge the change in your emotions and understand that it’s just a stage. If you can ride through the panic then gradually your emotions will settle down and you will feel more confident and comfortable without cigarettes.
Ways to manage nicotine withdrawal
Nicotine Replacement Products or Quitting Medication
If you are troubled by very strong and persistent cravings, you should consider using Nicotine replacement products or quitting medication, which can reduce most withdrawal symptoms.
The most cost effective way to buy a nicotine replacement product or a quitting medication is to ask your doctor for a prescription. The government pays part of the cost of prescribed patches or quitting medications.
Remember, the most effective way to quit is
Coaching + Nicotine replacement products or quitting medication
Other ways to manage withdrawal
Focusing your attention on something that gives you pleasure or is relaxing can help with withdrawal, such as:
- Do exercise you enjoy
- Exercise can reduce cravings and withdrawal symptoms. It can also lower stress and help keep your weight down.
- Get involved in new or favourite hobbies
- or spend more time with supportive friends and family.
- Focus on relaxation
- Get a massage or spa, try deep breathing exercises, listen to music, or take yoga or Pilates classes.
Remember the good things that are happening to your body as well. Now that you’ve stopped smoking, your body can start to heal and reverse the damage from cigarettes.