Quitting smoking is one of the best decisions you can make for your health. However, it’s normal to feel worse for a little while after you stop smoking. This is because your body is going through nicotine withdrawal. Understanding why you feel bad can help you push through this challenging time.
What causes nicotine withdrawal?
Nicotine is the addictive chemical in cigarettes and other tobacco products. When you smoke regularly, your body and brain become dependent on nicotine. Once you stop smoking, your nicotine levels drop quickly. This triggers unpleasant withdrawal symptoms.
Nicotine withdrawal symptoms occur because your brain has gotten used to regularly getting nicotine. When the nicotine is taken away, your brain reacts to the absence of its usual stimulus. Nicotine acts on the reward pathways in your brain. So when it’s missing, you feel agitated, depressed, and anxious.
Your brain will eventually adapt to not having nicotine. But it takes time for your receptors to adjust. The more nicotine you’re used to smoking daily, the more intense your withdrawal may be.
How long does nicotine withdrawal last?
Nicotine withdrawal symptoms usually peak within the first 3 days after you quit. However, some symptoms can last for a couple more weeks. Here is a timeline of what to expect:
- First 1-3 days: Peak physical withdrawal symptoms like cravings, anxiety, irritability, headache, fatigue, and trouble sleeping.
- First week: Most intense cravings subside but moodiness, brain fog, and trouble sleeping may continue.
- 2-4 weeks: Cravings and other symptoms gradually improve.
- 1-3 months: Less intense cravings may come and go.
Withstand the first week of nicotine withdrawal, and the worst will be behind you. However, it takes at least a few months before your brain and body fully adapt to being nicotine-free.
Common physical withdrawal symptoms
Nicotine withdrawal mostly causes psychological symptoms like cravings, anxiety, and irritability. But you may also experience some physical effects as your body readjusts:
Headaches
Headaches are very common when you first quit smoking. This is because nicotine constricts blood vessels. When nicotine leaves your system, blood vessels dilate and can cause painful headaches.
Tingling in hands and feet
Some people report tingling sensations in their limbs after quitting smoking. This is due to increased circulation as blood flow improves.
Dizziness
You may feel lightheaded after stopping smoking. This symptom should only last a few days as your blood circulation stabilizes.
Cough, sore throat, congestion
You might cough more at first as your lungs clear out mucus and tar. Your throat may feel sore or your nose stuffed up as your body reacts to the smoke’s absence.
Constipation, gas, stomach pain
Nicotine increases bowel activity. So when you stop smoking, digestion slows down temporarily. Drink plenty of fluids and eat high-fiber foods to ease constipation.
Fatigue
Feeling tired and lethargic is very common while quitting smoking. Withdrawal can drain your energy. Rest as much as possible until it passes.
Insomnia
Many people struggle to sleep well after quitting smoking. Nicotine is a stimulant that impacts sleep-wake cycles. The readjustment can cause insomnia for some.
Increased appetite and weight gain
Cravings for sugary foods and weight gain are common temporary effects. Avoid junk food and opt for healthy snacks until your appetite stabilizes.
Common psychological withdrawal symptoms
Along with physical symptoms, quitting smoking also causes psychological effects. Be prepared for these mental side effects when you stop smoking:
Nicotine cravings
Frequent urges to smoke are the hallmark of nicotine withdrawal. Cravings may come and go but are usually strongest in the first week. The intensity and frequency will decrease over time.
Mood swings
You may feel more irritable, anxious, restless, or depressed after quitting smoking. Mood swings are very common due to disrupted dopamine signaling.
Lack of focus
Many people report feeling mentally fuzzy or unfocused during nicotine withdrawal. Brain fog usually clears up within a month or two.
Stress
Increased feelings of stress are very common. Nicotine acts as a stress reliever. So when it’s removed, anxiety levels can spike temporarily.
Depression
Some people experience depressive symptoms like sadness, hopelessness, and lack of motivation after quitting smoking. This lifts as brain chemistry normalizes.
Frustration and anger
Irritability and mood swings may make you quicker to anger or frustration while quitting smoking. Breathing exercises can help calm these feelings.
Boredom
You may feel bored, restless, or unsure what to do with yourself without the habitual act of smoking. Find new hobbies and activities to fill the void.
Lack of enjoyment
Nicotine stimulates the reward pathway. So you may temporarily feel like things you used to enjoy are not as pleasurable.
How to ease nicotine withdrawal
Going cold turkey is tough. Make it a little easier on yourself with these tips:
- Choose a quit date and make a firm commitment to stop smoking.
- Tell your friends and family so they can support you.
- Get rid of all cigarettes and vapes so you aren’t tempted.
- Identify your smoking triggers and have a plan to avoid them.
- Try nicotine replacement therapy like gum, lozenges, or patches.
- Consider using medications like Zyban or Chantix.
- Drink lots of water and get light exercise to push through cravings.
- Keep yourself occupied to take your mind off smoking.
- Practice relaxation techniques like deep breathing when you feel antsy.
- Treat yourself with small rewards to celebrate progress.
When to get help for nicotine withdrawal
See your doctor if withdrawal symptoms are severe or long-lasting. Get medical help if you have:
- Depression that lasts over 2 weeks
- Intense irritability or anxiety that affects your relationships
- Cravings that won’t go away after a month
- Weight gain of more than 10 pounds
- Fatigue or insomnia that interferes with work
- Lack of concentration that impacts your daily life
Your doctor may adjust your quit-smoking medications or provide counseling if you struggle with ongoing withdrawal issues.
Does quitting smoking get easier?
The first week or two are the hardest part of quitting smoking. Withdrawal symptoms peak around 3 days, then gradually improve over the next few weeks. You’ll likely notice the intensity of cravings going down after a month without cigarettes.
That said, some people do have random cravings even 6 months after quitting. It’s easy to get nostalgic about smoking or romanticize it when you’re having a bad day. Be vigilant against temptations and urges even as quitting gets easier over time.
Here is an approximate timeline for when different withdrawal symptoms get better:
| Time after quitting | Withdrawal symptom improvement |
|---|---|
| 1 week | Physical symptoms like headaches and fatigue peak but then begin improving. Cravings are still frequent. |
| 2 weeks | Cravings may remain but are less severe. Moodiness and trouble sleeping persist. |
| 1 month | Cravings are less frequent. Energy levels increase. Breathing and circulation improve. |
| 2-3 months | Coughing and congestion continue improving. Depression lifts and concentration returns. |
| 6+ months | Cravings are rare but may come and go. Lung function continues to increase over time. |
Does quitting smoking make anxiety worse?
Many people report increased anxiety and agitation when they first quit smoking. This is very common because nicotine acts as an anxiolytic or anti-anxiety drug.
So when you remove nicotine from your system, it can make underlying anxiety worse temporarily. Anxiety is one of the most common psychological symptoms during the first few weeks after quitting smoking.
Try to resist the urge to smoke to relieve anxiety. The relief is extremely short-lived. Within 30 minutes, withdrawal will kick in again and anxiety may be worse. Using healthy coping strategies will help anxiety return to normal baseline levels as your body adjusts to being nicotine-free.
Tips for managing anxiety after quitting smoking
- Exercise daily to stimulate feel-good endorphins
- Practice relaxation techniques like deep breathing, meditation, or yoga
- Distract yourself with hobbies, reading, puzzles, or chatting with friends
- Avoid caffeine, which can trigger anxiety
- Get enough sleep and eat a balanced diet
- Talk to your doctor about anti-anxiety medication if needed
Conclusion
It’s normal to feel more anxious, irritable, and generally unwell after you stop smoking. Nicotine withdrawal can be challenging both physically and mentally. But remember that these symptoms are temporary and will improve within a few weeks.
Quitting smoking is one of the best things you can do for your health and wellbeing. Once you push through the initial adjustment period, you’ll start noticing the benefits like improved breathing, circulation, energy levels, and mental clarity.
Stay focused on your goal of becoming smoke-free. The more time that passes without smoking, the less often and intense cravings will be. Drink plenty of fluids, rest when needed, practice self-care, and get support to help manage nicotine withdrawal. The discomfort is temporary but the rewards of quitting smoking last a lifetime.
More resources
Learn more about dealing with nicotine withdrawal through these helpful resources: