Understand withdrawal symptoms
Withdrawal symptoms are the way your body reacts when it stops getting nicotine and all the other chemicals in tobacco smoke. Think of them as recovery symptoms.
Common recovery symptoms include:
- Cravings. Each one lasts a short time, but may be strong. Over time, cravings will happen less often.
- Feelings of irritability, frustration, depression or anxiety.
- Feelings of restlessness and/or difficulty concentrating.
- Changed sleeping patterns.
- Increase in appetite and weight gain.
Some people also report:
- Coughing, sneezing or sore throat.
- Mouth ulcers.
- Upset digestion and disturbed bowel.
- Headache, ear ache, deafness or feeling off-colour.
Usually, you won't have all of these symptoms, and those that do affect you will rarely last more than a few weeks.
Some recovery symptoms will come and go over the first week. Most are gone within two to four weeks; heavy smokers may have symptoms for longer. The emotional symptoms - such as irritability or frustration - fade as your body adjusts to being nicotine free.
You may get occasional cravings (the urge or desire to smoke) long after other recovery symptoms have gone. These cravings are triggered by being in situations where you used to smoke (see Becoming a non-smoker).
If you have trouble with certain withdrawal symptoms, plan how you could cope or work around them. For example, warn your family you might be cranky for a few weeks and ask for their patience.
The more withdrawal symptoms you have, the more you will benefit from using quitting products.
Quitting and stress
Some people feel more stressed in the first month or so after they quit. This may be partly due to coping with recovery symptoms. Also, it takes time to settle into new routines and become comfortable with new ways of managing without cigarettes. However, other people have a more positive experience of stopping smoking, and feel more satisfied.
A few months after quitting, most people tend to feel as good as, or better than, when they were smoking.
