If you have been a smoker for a while, you may experience nicotine withdrawal symptoms—intense cravings, headaches, anger, trouble sleeping, and even anxiety or depression—when you attempt to quit.[1] These undesirable side effects of quitting may tempt you to pick the habit back up. But, if you seek support, come up with a plan to deal with triggers, and practice good self-care, the symptoms will eventually subside. Hold out and give it time— you'll get through withdrawal and be smoke-free sooner than you think!
EditSteps
EditSeeking Help
- Consult with your doctor before quitting. Withdrawal symptoms can be uncomfortable, so talk with your healthcare provider to develop a plan. Withdrawal is not usually dangerous, however, doing it under medical supervision can make the process easier and offer needed guidance if you have certain health conditions (like depression) that may exacerbate the effects of withdrawal.[2]
- Ask your doctor to run tests for major health markers, like cholesterol and blood pressure. You might find that your results improve after stopping, which can motivate you to stay smoke-free.
- Your doctor can also help you come up with a plan for controlling weight gain that may occur after quitting.
- Know what to expect. Ask your doctor and read up on nicotine withdrawal, so you'll know what sort of symptoms and effects you might experience. Some common signs of nicotine withdrawal include:[3]
- Dizziness
- Intense nicotine cravings
- Increased appetite or a greater desire to snack
- Trouble sleeping
- Sickness resembling the common cold or flu
- Gastrointestinal distress such as constipation
- Consider nicotine replacement therapy. Replacement products and medications may ease your withdrawal symptoms and help you stick to being smoke-free. Ask your doctor which products may be right for you.[4]
- Nicotine replacement therapy may come in the form of patches, gum, or prescription inhalers or sprays that reduce cravings.
- As your withdrawal symptoms fade and you adjust to not smoking, you can work with your doctor to gradually taper off nicotine replacement therapy.
- Join a smoking cessation support group. Having support during this time is vital, so sign up for a group in your local community. In these groups, you might hear others' stories and get practical tips on dealing with withdrawal.[5]
- Smoking cessation groups may be sponsored by local hospitals, clinics, libraries, and churches. Ask your doctor for a recommendation.
- Get help from a behavioral therapist. A behavioral therapist can help you develop strategies and lifestyle changes for coping with your nicotine withdrawal. They can also work with you to better understand your motivation for giving up smoking, which can help you stay on track.
- Access resources that inspire you to stop smoking. Take advantage of resources that offer tips and inspiration to quit smoking and help you better understand the withdrawal process. For instance, you might call a quitline to get support or join a quit program online.
- Connect with the national quitline at 1-800-QUIT-NOW.
- You can sign up for a text messaging program called Smoke-free TXT to get around the clock encouragement and support. Visit https://smokefree.gov/smokefreetxt to sign up.
EditDealing with Triggers
- Meditate or practice yoga in the morning. If you reach for a cigarette immediately after waking, try doing mindful exercises. Spending 15 to 20 minutes doing a meditation or yoga practice can help pass the time until cravings fade, and put you in a great mood for the day ahead.[6]
- You can also try these activities in the evening to promote relaxation and improve your sleep.
- Use deep breathing to battle stress and anxiety. Stress triggers nicotine cravings and reduces your ability to appropriately deal with those cravings. Keep your stress at bay by practicing deep breathing periodically throughout the day.[7]
- Draw in air slowly through your nose for about 4 counts. Hold the breath for 7 counts, and then release it through pursed lips for 8 counts.
- Deep breathing can also help you battle anxiety and help you drift off to sleep more easily at night.
- Chew gum or suck on peppermint to ease after-dinner cravings. When cravings strike after meals, keep gum or hard candies nearby. Chewing or sucking on gum or candy keeps your mouth busy until the craving passes.[8]
- Preoccupy yourself to fight off boredom. If you tend to smoke when you're bored or waiting, keep yourself preoccupied. Bring along puzzle books or play a game on your phone in waiting rooms to avoid going outside for a smoke. Listen to an audiobook during your high-traffic commute.[9]
- If you miss the feel of a cigarette between your fingers, try toying with a fidget spinner instead.
- Pick up some new hobbies. Having hobbies that you enjoy doing can help distract you from wanting to smoke. Look for hobbies that will keep you active and healthy, like running, cycling, martial arts, sports, and swimming.
- Steer clear of smokers whenever possible. Seeing others lighting up may make it extremely difficult to resist, so try to avoid smokers, especially in the early days (the first several weeks). Also, be sure to voice your goal of quitting so others don't invite you outside for a smoke break.[10]
- Instead of taking a smoke break, consider calling a friend, walking around the block for some fresh air, or watching a funny or inspiring YouTube video.
- Avoid places where you used to smoke a lot, like bars or the smoker's courtyard at work.
EditSupporting Your Health
- Eat a nutrient-rich diet. Choose healthier foods to support your body during nicotine withdrawal. Go for whole foods that offer an abundance of nutrients, like fruits, vegetables, whole grains, lean sources of protein, and nuts and seeds.[11]
- Remove processed, fast, or junk foods from your diet that may trigger cravings because they offer a short-term blood sugar spike that causes more hunger when it later drops again.
- Be sure to monitor your calorie intake in general since you'll likely have the desire to eat more.
- Ask your doctor to help you figure out which calorie range you need to be in to maintain your weight.
- Avoid alcohol and caffeine until you get cravings under control. Alcohol, coffee, or tea may have previously gone hand-in-hand with smoking, so lay off these for a while. Instead, reach for energizing beverages like water or decaf green tea.[12]
- Once withdrawal symptoms fade and you feel capable of dealing with cravings, you might occasionally enjoy alcohol or caffeine again.
- Get 7 to 9 hours of rest nightly. Your body needs plenty of sleep to combat withdrawal symptoms. Create a relaxing sleep routine in which you shut off devices early and do something soothing like reading, journaling, or listening to music.[13]
- If your sleep is seriously disturbed during withdrawal, speak with your doctor. They may suggest an over-the-counter sleep aid to help.
- Carve out 30 minutes for daily exercise. Staying active supports your overall health and wellness, but it can also be an effective distraction against nicotine cravings. Make time for a daily workout such as swimming, running, or strength training.[14]
- Exercise also releases endorphins that may combat the anxiety and low mood associated with withdrawal.
EditTips
- If you're having a hard time coping with your nicotine withdrawal and you'd like to speak with a smoking cessation counselor, call the toll-free number 800-784-8669 (800-QUIT-NOW).[15]
EditSources and Citations
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