How to handle Withdrawal Symptoms

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.

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 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.

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.

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.

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.

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.

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