What your brain is doing
Nicotine affects the chemicals that manage your mood, pleasure and stress. When you quit, your brain needs time to reset.
- Dopamine: Your “feel-good” chemical drops at first, making things feel flat. Your brain will learn to make it naturally again.
- Serotonin: This mood balancer can dip early on, but it rebounds with time.
- Norepinephrine: This chemical helps with focus and alertness.
You might feel foggy or tired at first. It’s normal to feel worse before you feel better. For example, if you were living with anxiety or depression before you quit, symptoms might feel stronger at first. But many people find those feelings eventually get better than they were before quitting. Most people feel their brain chemistry rebalancing within about 4 weeks.
Handling anxiety and restlessness
Feeling on edge is common in early recovery, but it passes. Try these simple tools:
- Practice box breathing: in for 4, hold 4, out for 4, hold 4.
- Take short walks or move your body.
- Try progressive muscle relaxation (PMR).
- Cut back on coffee, tea and energy drinks if they make you jittery.
- Use an app for guided breathing or meditation.
Building new ways to handle stress
Smoking, chewing or vaping often becomes a quick fix for stress. Replacing that habit takes practice, but you can do it.
- Notice what triggers stress and plan for a different response.
- Take short breaks to reset instead of reaching for nicotine.
- Use the “pause method”: count to 10 before reacting.
- Keep a “calm kit”: music, a quick walk, talking to a friend or light stretching.
- Reach out for help when stress feels heavy.
- Remind yourself: stress passes and every tobacco or vape-free moment makes you stronger.
What is stress?
Stress is part of life and quitting can bring more of it
Stress can come from anywhere: big life changes, daily hassles or emotional ups and downs. Many people reach for tobacco or a vape to cope. But nicotine doesn’t truly reduce stress, it adds to it. Quitting is a chance to try healthier ways to manage stress, for your recovery, healing and your peace of mind.
What is a stressor?
A stressor is anything that makes you feel stressed, worried or under pressure. It could be happening now or just be on your mind.
What is the stress response?
Your body reacts to challenges with a "fight-or-flight" response. It’s helpful in danger but less useful for everyday stress. In your body, stress can:
- Speed up your heartbeat.
- Make your breathing shallow.
- Cause sweating.
- Tighten your muscles.
- Slow digestion.
- Give a quick burst of energy.
Why tobacco or vaping can feel like it helps?
Smoking and vaping can feel calming in the moment, but it’s often just relief from withdrawal. Nicotine gives a short burst of calm, yet over time it keeps your stress cycle going.
Healthier ways to manage stress
- Move your body: Walk, stretch, dance or do gentle chair exercises.
- Try box breathing: In 4, hold 4, out 4, hold 4.
- Talk it out: Connect with someone who listens.
- Practice mindfulness: Apps and videos can help you get started.
- Spend time outside: Nature and time on the land calm your nervous system.
- Journal: Write it down, let it go.
- Lean into culture: Beading, carving, drumming or other traditional practices can ground you.
- Enjoy music: Whatever helps you feel more calm.
- Face what’s heavy: Break it down into steps and ask for help if you need it.
- Set boundaries: Say no when you need rest or space.
- Get enough sleep: Aim for 7 to 9 hours to recharge your mind and body.
Relearning pleasure and reward
Your brain is rebuilding its reward system. Tobacco gave quick bursts of dopamine, but now your brain is learning new, healthier ways to feel good.
- Notice and savour small, everyday joys.
- Try new things that spark your senses: tastes, smells and textures.
- Mark and celebrate your quit milestones.
- Start (or restart) hobbies that feel meaningful, like beading, carving, painting or music.
- Be kind to yourself — healing takes time.
- Spend time in nature or on the land. It’s a natural mood booster.
Building a new identity and routine
Quitting is not just about stopping a habit, it’s about rediscovering life without tobacco or vaping.
- See this as a new beginning or a return to yourself.
- Build new routines that support your quit.
- Connect with others who’ve quit. They understand the journey.
- Reflect on how you’re changing – what feels new and what’s coming back.
- Celebrate progress, even the small wins.
- Notice how your quit aligns with your values, culture and beliefs.
Remember:
Feeling emotional does not mean you’re doing it wrong. It means your brain is healing and learning new patterns. With time and practice, balance returns. If you’re feeling low for a long time, or if anxiety feels too big to handle, talk to your health care provider. You’re not alone and support is here.