What to expect when you quit
When you stop smoking, vaping or using tobacco, your body starts to adjust. This is withdrawal. It’s normal. It’s temporary. And yes, it can be hard. Knowing what to expect helps you feel more prepared.
Common withdrawal symptoms and how to manage them
Cravings
- Feels like: Strong urges that come and go, usually 3 to 5 minutes.
- What helps: Try the 4 Ds: Delay, drink water, deep breathe and distract. Nicotine replacement therapies (NRTs) like gum or lozenges can also take the edge off.
Irritability and mood swings
- Feels like: Frustration, sadness or feeling off.
- What helps: Move your body, talk to someone or try deep breathing. Be gentle with yourself. This will pass.
Trouble sleeping
- Feels like: Restless nights or vivid dreams.
- What helps: Create a calming bedtime routine, cut back on caffeine and turn screens off early.
Brain fog or trouble focusing
- Feels like: Hard to concentrate or stay on task.
- What helps: Break tasks into small steps, take short walks, stretch or use a stress ball.
Increased appetite
- Feels like: Cravings for food, even when you’re not truly hungry.
- What helps: Eat regular meals, drink water or tea and keep nourishing snacks nearby.
Coughing and phlegm
- Feels like: Your lungs clearing themselves out.
- What helps: Stay hydrated and use throat lozenges. This is your body cleaning house.
Fatigue
- Feels like: Feeling extra tired or low energy.
- What helps: Rest when you can, get fresh air and try gentle movement.
Headaches or dizziness
- Feels like: Pressure in your head or feeling lightheaded.
- What helps: Drink water, breathe deeply and stand up slowly – your oxygen levels are improving.
Upset stomach or constipation
- Feels like: Bloating, gas or slow digestion.
- What helps: Eat more fibre, drink water and go for light walks if you can.
Why it helps to understand withdrawal
Knowing what to expect makes staying quit easier.
- Predictability: Symptoms feel less scary when you know they’re normal.
- Confidence: These symptoms are temporary – and you can get through them.
- Preparation: Having tools and supports makes hard moments easier.
- Perspective: Every craving and cough means your body is healing.
- Success: Managing withdrawal helps you stay quit, for good.
When things get tough, it helps to remember that symptoms fade, but the benefits of quitting last. Quitpath coaches are here to walk beside you.
Common withdrawal symptoms – and what helps
Withdrawal is how your body reacts when it no longer gets nicotine. Everyone may feel different symptoms. Each can last a short time or longer than you’d like. But they won’t last forever! Here are some examples of what you can expect and what can help.
First few days:
- Cravings are strongest: Sip water, take a walk or call a friend.
- Dizziness: Stand up slowly after sitting or lying down.
- Coughing or phlegm: Drink water to help thin the mucus and clear your lungs.
First week:
- Sleep problems or vivid dreams: Avoid caffeine. Your body is more sensitive right now. Even 1 cup may feel like 5.
First few weeks:
- Trouble focusing: Take lots of breaks, especially when doing tasks that need concentration.
- Feeling anxious or stressed: Try deep breathing or calming activities.
- Constipation or upset stomach: Drink water. Eat more fruits and vegetables with fibre.
From 2 to 4 weeks:
- Feeling tense or restless: Take walks, stretch, relax in a bath or listen to soft music. Keep your body moving gently.
- Tiredness or low energy: Rest when you can. Do not push yourself – your body is healing.
- Feeling extra hungry: Eat nourishing snacks like fruit, veggies, popcorn or pretzels. Sip water and try gum.