Table of ContentsView AllTable of ContentsWhat to Expect During Nicotine WithdrawalNicotine Withdrawal TimelineCoping & ReliefWhen to Be ConcernedLong-Term Treatment
Table of ContentsView All
View All
Table of Contents
What to Expect During Nicotine Withdrawal
Nicotine Withdrawal Timeline
Coping & Relief
When to Be Concerned
Long-Term Treatment
Are you ready toquit smokingbut scared of the nicotine withdrawal symptoms you know will follow? Trust us, we know it’s hard. For many people, it’s one of their biggest fears about giving up cigarettes. The truth is that the withdrawal process can be unpleasant. It’s normal to experience symptoms such as irritability, cravings, and weight gain.
“In some cases, the most significant symptom of nicotine withdrawal is irritability, affecting both the individual trying to quit as well as their friends,” says addiction medicine specialist John C. Umhau, MD, MPH, CPE.
Although family members typically support efforts to quit smoking, it becomes a different matter if their loved one develops a quick temper and becomes unbearable to live with.—JOHN C. UMHAU, MD, MPH, CPE
Although family members typically support efforts to quit smoking, it becomes a different matter if their loved one develops a quick temper and becomes unbearable to live with.
—JOHN C. UMHAU, MD, MPH, CPE
But with the right tools in place, you can overcome these symptoms and make your next attempt at quitting a success.
At a GlanceQuitting smoking is difficult for a number of reasons. Knowing what you can expect—like irritability, cravings, and sleep problems—can help you devise a plan to combat those symptoms. Such symptoms are worst during the first week after quitting but gradually improve with time. Strategies that can help you feel better include getting plenty of exercise, avoiding triggers, and using stress relievers. Nicotine replacement therapy (patches, lozenges, gum, etc.) can be really helpful, or you can also talk to your doc about other options, including medications that can reduce cravings and withdrawal symptoms.
At a Glance
Quitting smoking is difficult for a number of reasons. Knowing what you can expect—like irritability, cravings, and sleep problems—can help you devise a plan to combat those symptoms. Such symptoms are worst during the first week after quitting but gradually improve with time. Strategies that can help you feel better include getting plenty of exercise, avoiding triggers, and using stress relievers. Nicotine replacement therapy (patches, lozenges, gum, etc.) can be really helpful, or you can also talk to your doc about other options, including medications that can reduce cravings and withdrawal symptoms.
Yoss Sabalet / Getty Images
Nicotine withdrawal is a normal physicalandemotional reaction to rapidly quittingor significantly reducing your nicotine intake. It usually happens when you drastically reduce or stop smoking after you’ve been ingesting nicotine every day for at least several weeks.
Your body and brain adapt to the nicotine you take in regularly through smoking, chewing tobacco,snuff, or using a nicotine patch, gum, or othernicotine replacement therapy(NRT). Your body learns to expect a certain amount of nicotine each day and reacts with unpleasant symptoms without it.
For many people, daily intake of nicotine also becomes part of how they manage their emotions and affects both how they relax and how they keep themselves alert.When nicotine is suddenly absent, you tend to getnicotine withdrawal symptoms. Studies show about half of all smokers report experiencing at least four withdrawal symptoms when they quit.
How Long Does Nicotine Withdrawal Last?Even without medication, withdrawal symptoms typically last between a week and a month.The first week after you stop is the worst, and after that, the intensity of the symptoms tends to drop over the next month. The period of withdrawal depends on various factors, such as how long and how heavily you’ve been smoking.
How Long Does Nicotine Withdrawal Last?
Even without medication, withdrawal symptoms typically last between a week and a month.The first week after you stop is the worst, and after that, the intensity of the symptoms tends to drop over the next month. The period of withdrawal depends on various factors, such as how long and how heavily you’ve been smoking.
People usually have several symptoms at once after they quit using nicotine, which is what makes nicotine withdrawal so unpleasant. If you prepare yourself and find ways to address them,you will increase your chance of success. Here’s what you can expect in terms of symptoms of withdrawal in the hours, days, and weeks after you quit smoking.
Hours After Quitting
Withdrawal symptoms are the most severe and acute immediately after you stop using nicotine. Some of the symptoms you might experience during this type include:
How to Deal With Withdrawal Symptoms
Days After Quitting
Once you make it past the 24-hour mark, you will continue to experience some pronounced nicotine withdrawal effects for several days.
If you quit nicotine cold turkey, nicotine withdrawal usually peaks in the first three to seven days after quitting smoking.It may take your body up to a month or more to return to normal, depending on how long or how heavily you were smoking before you quit.
Weeks After Quitting
After the first week, you will notice a decline in the intensity of withdrawal symptoms over the course of the next few weeks. Symptoms you may experience during this time include:
RecapNicotine withdrawal symptoms are worse in the first week after quitting, but gradually lessen in severity over time. While you still may have some symptoms a month after quitting, they will be much less noticeable.
Recap
Nicotine withdrawal symptoms are worse in the first week after quitting, but gradually lessen in severity over time. While you still may have some symptoms a month after quitting, they will be much less noticeable.
Coping With Nicotine Withdrawal
The good news is that there is much you can do to reduce cravings and manage common withdrawal symptoms. Even without medication, withdrawal symptoms and other problems subside over time.
Exercise
Research has found that short bouts of moderate-intensity exercise can help reduce withdrawal symptoms and cravings.
Exercise, being with nature outdoors in vitamin D-producing sunshine, combined with a healthy diet rich in omega-3 fat and soluble fiber, can improve mood and make withdrawal from smoking much more bearable.—JOHN C. UMHAU, MD, MPH, CPE
Exercise, being with nature outdoors in vitamin D-producing sunshine, combined with a healthy diet rich in omega-3 fat and soluble fiber, can improve mood and make withdrawal from smoking much more bearable.
Manage Cravings
Many people find distraction can take their minds off cravings until they subside, since cravings usually only last for between five and 10 minutes, even if they’re intense. Others find that cravings cause them to relapse again and again.
If this happens to you, talk to your doctor about nicotine replacement therapies (NRTs). It can take longer to quit this way, but you may have a better chance of success.
Your doctor can also prescribe medications that will reduce cravings and combat withdrawal symptoms.Chantix(varenicline) andZyban(bupropion) are two FDA-approved medications that may help you stop smoking.
Avoid Triggers
Try to stay away from people and situations that you know will provoke your anger during this time. Over time, you’ll feel less irritable, and you may even be better able to cope with annoyances than you did before you quit. For now, give yourself and others as much time and space as possible.
Relieve Stress
If you know you tend to getanxious under stress, especially if you’re prone to panic attacks, try to avoid stressful situations while you’re quitting nicotine.This will reduce the likelihood of your anxiety escalating.
Try to ease the pressure: Don’t quit smoking when you have an exam coming up, at tax time, or during any other time that requires a lot of mental focus under pressure. Instead, do it at a time when you’re under less pressure to concentrate.
Yoga,mindfulness,meditation, and relaxation exercises can all help with reducing the anxiety you feel during nicotine withdrawal.
How to Calm Down Quickly: 9 Things You Can Do Right Now
Eat a Balanced Diet
It’s all too easy to fall into the trap of comfort eating in response to cravings and increased appetite, and you may end up gaining weight or even developing a substitutefood addiction. Avoiding overeating is key to preventing these pitfalls.Focus on eating a balanced diet that focuses on nutritious foods.
Remember the Benefits of Quitting
When you are tempted to give in to cravings, remind yourself about thehealth benefits of quitting. The longer you can stay away from cigarettes, the sooner you’ll start enjoying better health. The health benefits of giving up smoking also build over time.
What Happens When You Quit Smoking?
Find Distractions
It is normal for cravings to subside, but to still pop up occasionally months, or even years, after quitting nicotine. The trick to maintaining a smoke-free lifestyle is to distract yourself quickly and not give in to the craving.
Every relapse starts with a single puff, so be sure to have a substitute activity to deal with any situation when you might have smoked—to manage stress, to celebrate, to help you focus. That way, you won’t be tempted to smoke again.
When to Be Concerned About Withdrawal Symptoms
Occasionally, withdrawal symptoms can go on for longer than usual. If this happens, see your doctor. Sometimes, what seems to be the stubborn symptoms of nicotine withdrawal can be related to another condition. Remind yourself that these feelings are temporary.
You should be careful to only use nicotine replacement therapies as recommended.Overusing these replacements can lead to nicotine overdose.
Get Help NowIf you experience any symptoms of nicotine overdose, such as rapid breathing, seizures, headaches, diarrhea, irregular or rapid heartbeat, weakness, tremors, or sudden changes in blood pressure,call poison control immediately and contact emergency services for help.911
Get Help Now
If you experience any symptoms of nicotine overdose, such as rapid breathing, seizures, headaches, diarrhea, irregular or rapid heartbeat, weakness, tremors, or sudden changes in blood pressure,call poison control immediately and contact emergency services for help.
911
Long-Term Treatment for Nicotine Withdrawal
Long-term treatment may include the extended use of nicotine replacement therapies. Research has shown that nicotine patches, for example, can be effective in maintaining smoking abstinence beyond the standard eight weeks of treatment. However, evidence suggests there may be little benefit in using these treatments beyond 24 weeks.
Behavioral treatments such ascognitive-behavioral therapy (CBT)may also be helpful. CBT works to change the underlying thought patterns and behaviors that contribute to smoking. Replacing these maladaptive patterns with healthier ones can improve the chances of long-term smoking abstinence.
Resources for Quitting Smoking
Withdrawal can be difficult, but there are resources that can help. The Centers for Disease Control and Prevention provide free quitting smoking plans, educational materials, and information on local resources. TheAmerican Lung Associationalso offers information and programs designed to help people quit smoking.
If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.
If you or a loved one are struggling with substance use or addiction, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.
For more mental health resources, see ourNational Helpline Database.
Takeaways
Coping with nicotine withdrawal is often one of the hardest parts of quitting smoking. Fortunately, there are things you can do to manage your symptoms, and nicotine replacement therapies can reduce your symptoms and improve your long-term outlook.
Identify the triggers that make you want to smoke, find ways to manage your cravings, and don’t be afraid to reach out to your doctor for advice and further assistance.
10 Tips for When You Quit Smoking
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