Quitting smoking can be extremely difficult, both mentally and physically. Many smokers who try to quit report feeling ill as their body goes through withdrawal from nicotine and other chemicals found in cigarettes. This discomfort often deters people from giving up their smoking habit. However, the side effects of quitting smoking are temporary and pale in comparison to the long-term health consequences of continuing to smoke. Understanding what to expect when you stop smoking can help you push through the withdrawal symptoms and successfully kick the habit for good.
What happens when you stop smoking?
Within 20 minutes of your last cigarette, your blood pressure and pulse rate return to normal levels. The temperature of your hands and feet increases as circulation improves. After 8 hours, the nicotine and carbon monoxide levels in your blood reduce by more than half. Oxygen levels in the blood return to normal. After 48 hours, damaged nerve endings begin to regrow and the sense of smell and taste start improving as senses dulled by smoking recover.
Within 2-12 weeks of quitting, blood circulation continues improving. Lung function increases up to 30% within 1-9 months after quitting. Coughing and shortness of breath decrease as the lungs clear out mucus and dust. Tiny hair-like structures in the lungs called cilia, which help push out toxins, regain normal function. After 1-9 months, overall energy increases and daytime drowsiness decreases.
Withdrawal symptoms
Although the body rapidly begins to heal and regain function after quitting smoking, many ex-smokers experience withdrawal symptoms and cravings for nicotine that can persist for weeks or months after their last cigarette. Common withdrawal symptoms include:
Cravings for nicotine
Cigarette cravings can be overwhelming, especially during the initial withdrawal period. Nicotine cravings peak within the first 1-3 days and may continue for weeks. Cravings are both physical and mental – smokers not only miss the act of smoking, but also the effects of nicotine on the brain.
Irritability and mood swings
People who quit smoking report feeling irritable, anxious, depressed, and restless. Mood swings and emotional outbursts are common since nicotine affects brain chemicals like dopamine that influence mood.
Difficulty concentrating
Nicotine enhances concentration and attention. When you stop smoking, you may experience mental fogginess and an inability to focus clearly. This side effect usually resolves within a few weeks.
Increased appetite and weight gain
Many smokers experience increased appetite after quitting. Nicotine raises the metabolism, so the lack of nicotine can lead to more calories being stored as fat. Weight gain of 5-10 pounds is common in the months after quitting smoking.
Insomnia and nightmares
Since nicotine is a stimulant, smokers often rely on cigarettes to help them fall asleep and sleep more soundly. The lack of nicotine can cause sleep disturbances, insomnia, and vivid dreaming.
Headaches and dizziness
Headaches are common in the first few days after quitting smoking as blood vessels dilate and circulation changes. Some people also report feeling lightheaded.
Coughing, sore throat, and mouth ulcers
The lungs and throat produce more mucus and start clearing out tar deposits from smoking. This can cause coughing fits, phlegm, and a sore throat. Mouth ulcers can also develop as the mouth recovers from direct irritation from smoking.
Constipation and gas
When you smoke, the chemicals cause the intestines to be less active and suppress appetite. In the absence of nicotine, bowel function improves and results in more gas, bloating, and constipation for some quitters.
Fatigue
While smoking provides an artificial boost to energy levels in the short-term, it actually worsens chronic fatigue. However, the immediate lack of nicotine stimulation coupled with poor sleep can leave you feeling tired and drained as you withdraw from tobacco.
Chest discomfort
Some former smokers experience tightness in the chest as the lungs clear out tar residue. Coughing can also cause chest soreness. These symptoms should resolve within a month or two.
How long do withdrawal symptoms last?
The severity and duration of withdrawal symptoms varies a great deal between individuals. The most intense symptoms and cravings typically peak within the first 1-3 days after you stop smoking, and gradually subside over 2-4 weeks. However, some withdrawal effects such as nicotine cravings, increased appetite, anxiety, and poor concentration can persist for months.
The length of time withdrawal lasts depends on factors like:
How heavily you smoked
The more cigarettes smoked per day, the greater the level of nicotine dependence. Heavier smokers generally have worse withdrawal symptoms that last longer.
| Cigarettes per day | Severity of withdrawal |
|---|---|
| Less than 10 | Mild |
| 11-20 | Moderate |
| More than 20 | Severe |
How long you smoked
People who have smoked for decades have a greater dependence on nicotine compared to newer smokers. Long-term smokers tend to have more severe, prolonged withdrawal.
Previous quit attempts
If you have tried to quit before, withdrawal symptoms may be more intense this time around if you relapsed back to smoking. However, you’ll have more realistic expectations of the challenges.
Stress levels
High stress levels make it harder to cope with withdrawal symptoms. Managing stress through relaxation techniques helps minimize cravings.
Genetics and health status
Genes play a role in nicotine dependence and ease of withdrawal. Older smokers and those with chronic illnesses may have worse symptoms.
Does quitting smoking make you sick?
While withdrawing from nicotine can make you feel lousy, quitting smoking does not actually make you sick. The withdrawal symptoms — while unpleasant — are temporary and are not damaging to your health. Staying smoke-free will greatly improve your health in the long run.
In contrast, continuing to smoke has been proven to cause disease and significant harm to nearly every organ in the body. Chemicals in tobacco smoke are toxic and carcinogenic. Smoking is undisputedly linked to numerous cancers, heart disease, stroke, lung diseases, diabetes complications, osteoporosis, fertility issues, vision loss, and premature death.
So although overcoming nicotine addiction can be extremely challenging, the discomforts of withdrawal pale in comparison to the devastating health consequences of remaining a smoker. The benefits of kicking your cigarette habit far outweigh the temporary misery of withdrawal symptoms.
Coping with withdrawal and cravings
Understanding that nicotine withdrawal will likely make you feel unwell for some time can help you mentally prepare for the quitting process. There are also many techniques you can use to manage symptoms and resist the urge to smoke:
Avoid triggers
Stay away from people, places, and activities associated with your smoking habit during the initial withdrawal period to reduce cravings.
Distract yourself
When a craving hits, shift your attention to an engaging activity like calling a friend, taking a walk, or playing a game.
Delay smoking
Tell yourself you must wait at least 10 minutes before giving in to a craving. The urge will often pass in the meantime.
Deep breathing
Inhale slowly through your nose and exhale deeply through the mouth to relax when you feel antsy.
Drink water
Sipping water helps calm cravings and flushes toxins out faster.
Exercise
Physical activity boosts mood, manages weight, and relieves stress and nicotine cravings.
Consider nicotine replacement
Nicotine patches, gum, or other cessation aids can ease withdrawal in the short term.
Join a support group
Connecting with other quitters provides motivation and accountability.
Avoid alcohol
Drinking lowers inhibitions which can lead to relapse.
Health improvements after quitting smoking
While it can take months to fully recover from nicotine withdrawal, many health benefits begin accruing almost immediately after you stop smoking.
After 20 minutes
Blood pressure and heart rate decrease.
After 12 hours
Blood oxygen and carbon monoxide levels normalize.
After 2 weeks to 3 months
Circulation improves and lung function increases up to 30%.
After 1 to 9 months
Coughing, fatigue, and shortness of breath decrease as the lungs heal.
After 1 year
Risk of heart disease is cut in half compared to a smoker.
After 5 years
From 5 to 15 years after quitting, stroke risk is reduced to that of a nonsmoker.
After 10 years
Lung cancer death rate is about half that of a smoker. Risk of cancers of the mouth, throat, esophagus, bladder, kidney, and pancreas decreases.
After 15 years
Risk of coronary heart disease is back to that of a lifetime nonsmoker. Risk of death is reduced by 90% compared to continuing smoking.
Does quitting smoking lead to other addictions?
Some smokers worry about transferring their addiction to other substances when they quit cigarettes. However, research shows that only a small minority of ex-smokers pick up new persistent addictions.
In a large study of over 1,900 smokers who quit:
– 2% developed daily dependence on alcohol
– 3% became dependent on marijuana
– Less than 1% became addicted to painkillers
This means at least 95% of ex-smokers did not replace one addiction with another. The majority were able to quit smoking without developing any other drug or alcohol abuse issues.
That said, it is important not to underestimate your risk if you have struggled with addictions in the past. Avoiding alcohol and drugs, at least temporarily, can help you successfully stay off cigarettes. Seeking counseling or joining a support group may also help if you feel at risk of substituting one addiction for another.
Conclusion
Quitting smoking can be extremely challenging due to withdrawal symptoms that disrupt your physical and mental wellbeing. Cravings, mood swings, insomnia, weight gain, and fatigue are common complaints during the initial nicotine-free period. However, these issues are temporary and not dangerous.
Withdrawing from cigarettes may make you feel lousy for a while, but it does not actually make you sick. On the contrary, giving up smoking quickly leads to improved health, reduced disease risk, and enhanced quality of life compared to continuing your habit. Staying motivated and utilizing coping strategies can help you push through the discomforts of withdrawal so you can reap the substantial long-term benefits of becoming smoke-free.