Nicotine is what makes tobacco and vaping products addictive. When you quit, your body has to adjust to being without nicotine. Withdrawal symptoms can last several weeks, but the worst symptoms are usually during the first few days of your quit. You are most at risk of a slip during this time, so try some of the tips below to help you get through it.
While withdrawal can be quite uncomfortable, there are things you can do to make it less intense. One of the best ways to manage 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 below for more tips on handling withdrawal symptoms.
Common Withdrawal Symptoms and Coping Strategies
Difficulty Sleeping
Nicotine withdrawal can interfere with sleep for a few weeks as your body adjusts. Try relaxation exercises before bed and reducing your caffeine intake during the day. On the bright side, non-smokers do not need as much sleep as their smoking counterparts. 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 your best to remember that these feelings are temporary, and 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.
Strong Cravings
Cravings can often be strong, especially in the first few days after you quit. However, it is important to remember that cravings are short, lasting only 3-5 minutes. For tips on getting through cravings, learn about the 4Ds here.
Increased Hunger
Increased appetite is common and can last for several weeks after your quit, in part because your body is confusing nicotine cravings for food cravings. Instead of eating more, eat smaller amounts more often, and choose healthy snacks such as carrot sticks.