Nicotine is what makes cigarettes and vaping products addictive. When you quit, your body has to adjust to being tobacco- and nicotine-free.

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During this time,  you will likely experience mental and physical discomfort. Withdrawal symptoms can include mood swings, restlessness, headaches, or trouble sleeping. 

These side effects are normal but can be very uncomfortable the first few days after you quit smoking or vaping. Try to remember that these feelings are temporary and will soon pass. 

Use the coping mechanisms below to manage withdrawal symptoms. 

Common Withdrawal Symptoms and Coping Strategies

Increased Hunger

Increased appetite is common and can last for several weeks after your quit. Nicotine can suppress your appetite, so you may feel hungrier after you quit. 

  • Coping Strategy: Instead of eating more, eat smaller amounts more frequently, stay hydrated, and choose healthy snacks such as nuts, fruits, and veggies.

Constipation

Digestive issues such as constipation are normal in the first few weeks after you quit.

  • Coping Strategy: Try eating more fibre, drinking water, reducing caffeine, and moving your body. Going for a walk after meals can help with digestion.

Anxiety or Nervousness

Anxiety is a common withdrawal symptom It usually passes within 2 weeks as your body adjusts to functioning without nicotine.

  • Coping Strategy: Deep breathing, relaxation exercises, or going for a walk can help to cope with stress and anxiety.

 

Caffeine is more potent after quitting smoking or vaping, and can be a side effect related to anxiety and nervousness.

  • Coping Strategy: Try drinking fewer caffeinated beverages, e.g. coffee, pop, caffeinated teas.

Depressed Mood

It is normal to have feelings of sadness or depression after quitting smoking or vaping. Quitting is a big change, physically and emotionally.

  • Coping Strategy: Get support by reaching out to a friend, family member, Quit Coach, or the QuitNow Community Forum. You may also lift your mood by planning something fun with a friend or getting some exercise.

If you feel depressed for more than a month after quitting smoking or vaping, , or you experience extreme sadness, talk to your health care provider.

Difficulty Concentrating

Nicotine is a stimulant- it increases your body’s release of stored sugars and fats, which helps you stay alert. When you quit, you may feel foggy or have difficulty focusing.

  • Coping Strategy: While your body adjusts to being nicotine-free, maintain your blood sugar levels by eating small amounts of food every few hours instead of three big meals.

Fatigue

Nicotine makes you feel more alert, so you might feel more tired after quitting smoking or vaping. It can take 2-4 weeks for your energy levels to get back to normal.

  • Coping Strategy: in the meantime, try getting more rest, exercising, and drinking lots of water.

Difficulty Sleeping

You may have trouble-sleeping after quitting smoking or vaping, as your body adjusts to being nicotine-free.

  • Coping Strategy: Try relaxation exercises before bed and reduce your caffeine intake during the day. Soon you may feel more rested with less sleep.

Irritability

Feelings of anger, frustration, and irritability are common after quitting nicotine, especially within the first few days. Try to remember that these feelings are temporary. 

  • Coping Strategy: Use relaxation techniques like mindfulness and deep breathing to help you get through them. You can always talk to one of our Quit Coaches for extra support.

Find our Quit Coaches here

How to manage withdrawal symptoms

Here are some things you can do to manage withdrawal symptoms and feel better after quitting smoking or vaping.

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Manage your stress

Many people smoke or vape to try to deal with stress, but nicotine actually makes you feel more stressed. Your quit journey can be an opportunity to find new, healthy tools to help you manage stress. Deep breathing techniques, meditation, and journalling can help you find calm, as can getting more sleep, moving your body, eating healthy foods, and talking it out. It might take some time to find something that works for you—be patient with yourself. 

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Let yourself rest

Quitting smoking or vaping can cause many changes in your body as it adjusts to the lack of nicotine. You might feel extra tired after quitting smoking or vaping and have trouble sleeping. Give yourself permission to rest. Try to go to sleep a bit earlier or take a nap if you need one. You may also want to limit caffeine later in the day—your body is more sensitive to caffeine now that you’ve quit nicotine.

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Move your body

Exercise helps boost your mood by producing “feel-good” endorphins in your body. Getting physically active can also help beat the fatigue that can arise during nicotine withdrawal and can help you sleep better. Read some tips for incorporating physical activity here. 

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Do something to make yourself feel better

There’s no denying that withdrawal symptoms can make you feel awful. Take extra care of yourself and indulge in some “you time” to make yourself feel a bit better— maybe take a bubble bath, get a massage, watch your favourite movie, or treat yourself to your favourite food. Try to take your mind off the discomfort until this period of withdrawal passes. And it WILL pass!

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Celebrate your wins

Quitting or reducing nicotine can be challenging. Each day that you stick to your goals is worth celebrating! Reward yourself when you reach your goals — a day, a week, a month, or six months of being nicotine-free.  Looking back on your wins can motivate you to keep going when you’re in a tough spot.

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Consider using quit aids

One of the best ways to manage nicotine withdrawal is to use Nicotine Replacement Therapy (NRT) or prescription medications. These can significantly reduce withdrawal symptoms and increase your chances of quitting for good. Read more about medications for quitting smoking.