Understanding Withdrawal

Once you commit to living smoke-free, you’ll likely face the ups and downs of withdrawal. This phase can feel like a bit of a rollercoaster, with symptoms that differ from person to person.

They may come and go unexpectedly—one day might feel easy, and the next can be more challenging.

Here are some of the common symptoms people experience during withdrawal:

  • Intense cigarette cravings
  • Feeling low, sad, or irritable
  • Trouble falling asleep or staying asleep
  • Increased tension, frustration, or irritability
  • Difficulty concentrating or thinking clearly
  • Feeling restless or fidgety
  • Slower-than-usual heart rate
  • A bigger appetite
  • Possible weight gain

The good news is these effects are temporary. For most people, they start to ease up and eventually disappear entirely within about two weeks—if you stay smoke-free.

Understanding Nicotine Cravings

Cravings for nicotine can linger longer than most withdrawal symptoms.

Even after months without smoking, it’s not unusual to suddenly feel the urge for a cigarette. These moments can be powerful and catch you off guard.

If it happens, don’t panic—your hard work isn’t lost.

Stay focused on your goal and remind yourself that cravings pass with time. Distracting yourself with healthy activities can help you push through.

If managing cravings on your own feels too difficult, nicotine replacement therapies (NRT) or vaping alternatives are options some people use to stay on track while their body adjusts.

Click here to learn more about cravings.

Nicotine withdrawal isn’t dangerous

Some people may feel a lot of symptoms during withdrawal, which can be painful. But there is no health risk from stopping smoking. In fact, the best thing you can do for your health is to stop smoking. Over time, even the worst withdrawal symptoms will get better.

After quitting smoking, some people experience increased sadness. Watch out for this, particularly if you’ve ever experienced depression. Let a friend or family member know if you become depressed or experience extreme sadness, and consider speaking with your doctor.

Nicotine and withdrawal

Nicotine is the main addictive substance in cigarettes and other forms of tobacco. Nicotine is a drug that affects many parts of your body, including your brain.

Over time, your body and brain get used to having nicotine in them.

About 80 to 90% of people who smoke regularly are addicted to nicotine. When you stop smoking, your body has to get used to not having nicotine. That’s called withdrawal, and it can be uncomfortable.

Craving cigarettes, feeling sad or irritable, or trouble sleeping are some common symptoms. Some people say it feels like a mild case of the flu. For most people, the worst symptoms last a few days to a few weeks.

Managing withdrawal symptoms will help you feel better and be prepared for those tougher moments.

You can prepare for withdrawal

Withdrawal feelings usually are the strongest in the first week after quitting. Many people don’t like how withdrawal feels, so some people start smoking again to feel better. The first week after quitting is when you are most at risk for a slip.

It helps your quit attempt to be prepared and know what to expect so you can stay smokefree.

One way to be prepared is to use nicotine vaping products (NVPs) or nicotine replacement therapy (NRT). Both NVPs and NRT can be helpful for dealing with withdrawal and managing cravings.