You've promised yourself that you will quit smoking. You've made your resolution. You've talked to those who have succeeded before you, read the literature, considered the various smoking cessation plans and products, decided on a plan or program. And so far, so good. You know quitting might be one of the most difficult tasks you undertake, but you are determined.
You know your body is going to have to rid itself from the nicotine habit you've developed. But do you know what to expect in the way of the signs and symptoms of nicotine withdrawal? Knowing what to expect and knowing that these signs are short-term and positive to your body can keep you on track.
Most nicotine withdrawal symptoms are at their worst 48 hours after your last cigarette and symptoms are usually completely gone after six months. Nicotine begins to leave your system just two hours after quitting.
What to Expect
Happily, you will not experience all of the following physiological and psychological withdrawal symptoms. Remind yourself again and again of all the many reasons you need to quit smoking and know that you can beat the temporary discomforts and remain smoke-free.
Symptoms may include:
- Dizziness and/or Nausea: One to two days. Your body is receiving more oxygen and less carbon monoxide. Drink plenty of water and fruit juices; be aware of putting yourself in potentially dangerous work or driving situations and limit your actions accordingly. Allow yourself time to relax.
- Chest Tightness or Tension: One to five days. This might be caused by tension or by soreness due to coughing. Practice relaxation techniques.
- Sore Throat and/or Post-Nasal Drip: About one week. Your body is ridding itself of mucous caused by clogged airways. Drink plenty of fluids; cough drops or hard candies can help. Warm liquids such as herbal teas can also be soothing.
- Headaches: One to two weeks. This is due to your body getting more oxygen and less carbon monoxide. Drink fluids, especially water, and continue efforts at relaxation.
- Intestinal Pain and/or Constipation: One to two weeks. Stimulants such as nicotine increase intestinal movement, and a sudden decrease of the drug can slow and cause temporary changes in your system. Liquids, added dietary fiber, and exercise are beneficial.
- Fatigue, Drowsiness, and/or Loss of Concentration: Up to three weeks. Nicotine is a stimulant and your body is adjusting to the lack of stimulation in which the drug provides. You might not be operating at peak performance. You might want to reduce commitments or make a few changes in your schedule.
- Irritability: Two to four weeks. Nicotine is highly addictive and your body is adjusting to the lack of the drug. Be good to yourself at this time: Exercise, read a book, do the things you enjoy.
- Insomnia and/or Waking at Night: Two to four weeks. Nicotine does affect brain-wave function, which affects sleep patterns. Avoid or reduce caffeine (be aware this might have its own set of withdrawal symptoms). Give yourself time to relax in the evening.
- Increased Appetite and Cravings: Two weeks to one month. Weight gain is one of the most commonly known and discussed problem that smokers have to deal with when they quit smoking. Most smoking cessation programs offer advise on this topic.
Recognize that eating is perhaps closest to the act of smoking a cigarette, so some of your increase in appetite is the desire to "do something with your hands." But there's a physiological reason for your hunger as well. Within two days you will begin to regain your powers of smell and taste. Food will simply taste better and sweets especially may be more appealing. Again, drink plenty of water and fruit juices and snack on fruit and other low-fat healthy foods.
Some people gain up to ten pounds. But most who do gain weight will gain only three to five pounds. This weight gain is not nearly as harmful as your smoking habit.
- Coughing and/or Shortness of Breath: One to nine months. Your body is amazing in its ability to repair past damage. After you quit smoking, your lungs, heart, and other organs and body tissue repair themselves. Your body is ridding itself of the mucous which has blocked your airways. Your overall energy level will increase. Plenty of fluids, rest, good food, and exercise will help this process.
- Tobacco Cravings: Worse for the first few days or weeks, but for some it might be ongoing. Many smokers, once they quit, never have the desire to smoke again. For some, the addiction might be more serious. Although they haven't smoked in years, they might forever consider themselves "smokers" who need to face each day as a first. Distraction, exercise, and help from a friend will help you wait out the urge.
There are many resources to help you quit. Increasingly, physicians are educating themselves about smoking cessation and might be able to help with a number of over-the-counter or prescription products.
Nearly everyone experiences at least some of these symptoms. Your best defense is to understand the possible symptoms and understand that they are temporary. Know that there is help available. Tell yourself you can quit and stay on your program. It's worth it.
These web sites also have resources and information to help you quit smoking:
- The American Lung Association.
- The American Cancer Society.
- Centers for Disease Control, Office on Smoking and Health.
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