Quitting Smoking: 7 Common Withdrawal Symptoms and How to Handle Them

Quitting feels different for everyone, but almost everyone has some nicotine withdrawal: the body and brain have to get used to going without nicotine. It can be uncomfortable, but withdrawal can't hurt you — unless you give in and smoke. Symptoms fade as long as you stay smokefree.

What helps with all of them: a quit-smoking medicine; keeping busy; physical activity — some is better than none; and time with friends who don't smoke. CDC has more tips for quitting.

1. Urges or cravings to smoke

Almost everyone who smoked regularly has cravings after quitting — mild, or sometimes overwhelming. Learning to handle them is one of the most important things you can do. Cravings can be triggered by people you smoked with, places you smoked, things you did while smoking such as drinking coffee, or even a thought or feeling. Other thoughts — like why you are quitting — can carry you through. You never have to give in, and a craving always passes.

2. Feeling irritated, grouchy or upset

Very common, and knowing it's normal helps. Remind yourself it's your body adjusting to life without nicotine, take a few deep breaths, and remember why you're quitting.

3. Feeling jumpy and restless

Normal in the first days or weeks: the rest of your body, like your mind, is reacting to the lack of nicotine. Physical activity helps — get up and walk around. Cut back on coffee, tea and other caffeinated drinks: after you quit, caffeine lasts longer in your body.

4. Trouble concentrating

Very common in the first days. Go easy on yourself, and limit tasks that need strong concentration if you can.

5. Trouble sleeping

Common at first, and it gets better; if it bothers you, see your health care provider, because exhaustion can make it harder to stay quit.

• Avoid caffeine in the late afternoon and evening.
• If you use a nicotine patch, try taking it off an hour before bed — its nicotine can affect sleep.
• No TV, phones, computers or e-books in bed.
• Keep your bedroom quiet, dark, relaxing and comfortably warm or cool.
• No heavy meals or alcohol right before bed.
• Be active during the day, but not right before bed.
• Go to sleep and wake up at about the same time every day, weekends too.

6. Feeling hungrier or gaining weight

Your appetite may rise, your body may burn calories a bit more slowly, you may eat from stress or to keep your hands and mouth busy — and food may taste better now that smoke isn't dulling your senses. Some people gain weight, but quitting sooner is better for your health. These habits help, and last a smokefree lifetime:

• Snack smart — low-calorie foods that keep your mouth and hands busy, such as celery, carrots or sugar-free mints, or a toothpick or straw.
• Be active — even a walk has real benefits.
• Focus on eating — eat without TV or phones, and more slowly, so you notice when you're full.

If you're worried about weight, a quit coach or your health care provider can help.

7. Feeling anxious, sad or depressed

People who smoke are more likely to have anxiety or depression, and some people's mood dips for a while after quitting — watch for it, especially if you've had anxiety or depression before. Smoking may seem to help, but it only relieves withdrawal, not the anxiety or depression itself; after a few smokefree months, anxiety and depression are often lower than when people smoked.

• Be active — start small and build up.
• Structure your day — stay busy, get out of the house.
• Connect with people every day, especially those who support your quitting.
• Reward yourself with things you enjoy.
• See a health care provider if you don't feel better in a couple of weeks, or your symptoms feel unmanageable.

If depression gets worse or doesn't improve, get help: talk to your provider, call the quitline at 1-800-QUIT-NOW (1-800-784-8669), or seek emergency help. If you or someone you know is thinking about self-harm or dying, get help now — the 988 Lifeline below also takes online chat; in an emergency call 911 or go to the nearest emergency department, and don't leave someone in crisis alone.

If you or someone you know is thinking about suicide, call or text 988 to reach the 988 Suicide & Crisis Lifeline in the United States.

Sources

Based on "7 Common Withdrawal Symptoms — And What You Can Do About Them," Tips From Former Smokers, Centers for Disease Control and Prevention; a work of the United States government in the public domain. Four stock photographs are not reproduced.