Manage your withdrawal symptoms
Withdrawal is your body’s response to being without the drug nicotine. Each person has their own set of withdrawal symptoms. For some, withdrawal won’t feel so bad. For others, it will feel horrible. However, they won’t last forever. They usually become less noticeable after the first four or five days.
Cold symptoms
- 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.
Why you’re feeling it
Your body is craving nicotine
How long it lasts
2 to 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 or stretch.
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.
Why you’re feeling it
Nicotine is a stimulant that keeps your body and brain alert. Your body is now learning how to stay alert without nicotine.
How long it lasts
2 to 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.
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)
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).
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.
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.
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.
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.
The 4 Ds
When you have the urge to smoke, try this:
