Here’s an overview of why you’re feeling tightness in your chest and what you can do to cope:
Withdrawal sign or symptom
Your chest is tight
Why you’re feeling it
You may have sore muscles from coughing, or tense muscles from nicotine cravings.
How long it lasts
A few weeks
What you can do
Take some deep, slow breaths.
Here’s an overview of why you’re feeling cold symptoms and what you can do to cope:
Withdrawal sign or symptom
- Dry throat
- Cough
- Cough with phlegm
- Post nasal drip
- Mucus that drips from the back of your nose into your throat
Why you’re feeling it
When you first quit, you might notice a lot of coughing and phlegm. This is a good sign. Your lungs are trying to clear out the tar and other dirt trapped inside your airways. Help your lungs by allowing yourself to cough and spit this stuff out.
How long it lasts
A few days
What you can do
Drink lots of water to thin out the mucus and make it easier to bring up. Cough it up or swallow it.
Here’s an overview of why you’re feeling cravings and what you can do to cope:
Withdrawal sign or symptom
You crave another cigarette
Why you’re feeling it
Your brain is begging for another hit of nicotine.
How long it lasts
For most people, cravings are strongest in the first few days after quitting. Some people have cravings occasionally for months or years.
What you can do
Wait it out. Your strong craving will probably last just a few minutes. Try another activity – have a drink of water, take a walk, call a friend or use a nicotine replacement product (for example, NRT gum).
Here’s an overview of why you’re feeling dizzy and what you can do to cope:
Withdrawal sign or symptom
You feel dizzy
Why you’re feeling it
Your body is getting more oxygen now that you’ve quit smoking. This is a good thing! But your body needs a little time to adjust.
How long it lasts
1 or 2 days
What you can do
When you get up from sitting or lying down, get up slowly.
Here’s an overview of why you’re having gas and stomach pains and what you can do to cope:
Withdrawal sign or symptom
You have gas, stomach pain and constipation
Why you’re feeling it
While you’re in withdrawal, your bowels may move less often than before. This constipation won’t last forever – it’s just a part of withdrawal. Give your body a chance to adjust, and your bowel movements will be regular again.
What you can do
Drink lots of water and eat high-fibre foods like fruits and vegetables.
Here’s an overview of why you’re feeling more hungry than usual and what you can do to cope:
Withdrawal sign or symptom
You feel hungry
Why you’re feeling it
Your brain is confusing a nicotine craving with a craving for food (hunger).
Your mouth isn’t busy smoking, so you have the urge to eat to keep it busy.
How long it lasts
2-4 weeks
What you can do
Eat healthy, balanced meals and snacks. Try crunchy, low calorie snacks like raw veggies, pretzels, popcorn, and fruit. Drink lots of water. You may also want to chew gum.
Here’s an overview of why you’re feeling irritable and what you can do to cope:
Withdrawal sign or symptom
You’re irritable (in a bad mood)
Why you’re feeling it
Your body is craving nicotine
How long it lasts
2- 4 weeks
What you can do
Take a walk or do some other kind of exercise. Try to relax: take a hot bath, listen to soft music, stretch, get a massage.
Here’s an overview of why you don’t have as much focus and what you can do to cope:
Withdrawal sign or symptom
You have trouble concentrating
Why you’re feeling it
Your brain is used to getting a buzz (stimulation) from nicotine. Now it’s learning to stay alert without nicotine.
How long it lasts
A few weeks
What you can do
If you can, work a little less. Take lots of breaks.
Here’s an overview of why you’re feeling less energy and what you can do to cope:
Withdrawal sign or symptom
You feel tired and you have low energy
Why you’re feeling it
Nicotine is a stimulant – it keeps your body and brain alert. Your body is now learning how to stay alert without nicotine.
How long it lasts
2- 4 weeks
What you can do
Take a nap if you’re tired. Don’t push yourself, and don’t take on any extra work.
Here’s an overview of why you’re losing sleep and what you can do to cope:
Withdrawal sign or symptom
You have trouble sleeping
Why you’re feeling it
Nicotine has affected your brain waves and sleep patterns. Your brain is adjusting to new sleep patterns.
How long it lasts
1 week
What you can do
Avoid caffeine (coffee, cola).
Ways to cope: The 4 Ds
When you have the urge to smoke, try this:
There are 4000 chemicals in every cigarette
Tobacco smoke also contains over 4,000 chemicals, many of which are known causes of cancer. Just a few of these chemicals are:
• Carbon Monoxide (found in car exhaust)
• Arsenic (rat poison)
• Ammonia (found in window cleaner)
• Acetone (found in nail polish remover)
• Hydrogen Cyanide (gas chamber poison)
• Napthalene (found in mothballs)
• Sulphur Compounds (found in matches)
• Lead
• Volatile Alcohol
• Formaldehyde (used as embalming fluid)
• Butane (lighter fluid)
When you smoke, all of these chemicals mix together and form a sticky tar. The tar sticks to clothing, skin, and to the cilia (tiny hairs) that line the insides of your lungs. The cilia help to clean out dirt and germs from your lungs. If the cilia are covered in tar, they can’t do their job properly, and germs, chemicals and dirt can stay in your lungs and cause diseases.