How Long Does Nicotine Withdrawal Last?

It’s no surprise that quitting smoking is a challenge – cigarettes are designed to make it that very way.

Nicotine is the primary chemical responsible for the addictiveness of cigarettes, and when you’ve gone a while without smoking, your body experiences withdrawal from nicotine. The symptoms that follow can be uncomfortable, and these symptoms are almost always the cause of relapses.

The good news? These symptoms are temporary. 

So, how long does nicotine withdrawal last?

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What’s In A Cigarette?

First of all, the main problem with a cigarette is that it delivers nicotine by burning tobacco, and it’s the smoke itself that is responsible for tobacco-related illness and disease — not nicotine. It’s helpful to look at what’s in cigarette smoke that makes it so addictive and damaging to our health.

Cigarette smoke contains a number of known carcinogens, which are essentially cancer-causing agents. Carcinogenic substances found in cigarette smoke include:

• Benzene – found in gasoline and exhaust fumes
• Arsenic – a potent poison
• Chromium – used in dyes and paints
• Cadmium – used in batteries
• Nickel – used to make stainless steel
• Vinyl chloride – found in plastic products
• Ethylene oxide – found in polyester and anti-freeze
• Polonium-210 – a radioactive element

Cigarette smoke also contains chemicals, which can cause additional damage to our bodies. Chemicals found in cigarette smoke include:

• Carbon monoxide – a poisonous gas
• Formaldehyde – used in building materials, pesticides, and glue
• Ammonia – found in cleaning products

Of course, cigarette smoke also contains nicotine which is the addictive chemical in cigarettes.

What Is Nicotine?

Nicotine is highly addictive and stimulates the adrenal glands, which raises your heart rate and blood pressure. It also narrows blood vessels, reducing the amount of oxygen that reaches your body.

Yes, the effects of nicotine might sound concerning, but it’s worth noting that when you use nicotine on its own—like through nicotine replacement therapy (NRT)—it’s not as harmful. The nicotine content in cigarettes won’t be enough to cause an overdose, but it’s the numerous toxic chemicals in cigarettes that are the real troublemakers, causing most of the severe health issues and diseases.

Many smokers find themselves hooked because nicotine can provide a sense of satisfaction and make them feel more relaxed and less anxious. Smoking stimulates the release of dopamine in the brain, which is linked to pleasure, emotion, and pain.

What Is Nicotine Withdrawal and How Long Does It Last?

When you smoke regularly, your body gets used to nicotine and starts craving it as soon as you put out your last cigarette. Nicotine withdrawal kicks in almost immediately after you stop, and you might feel pretty rough as your body adjusts.

Withdrawal symptoms usually begin a few hours after your last smoke, peak within the first 48 hours, and can linger for 2 to 4 weeks, although they do get easier over time. After about 72 hours without smoking, any remaining withdrawal effects are mainly psychological. 

It’s also crucial to be mindful of social triggers, like having a coffee or going out with friends, as these can make cravings stronger in the weeks and months after quitting.

Nicotine Withdrawal Symptoms

When you start experiencing nicotine withdrawal symptoms, expect the first few days to be the toughest, with both physical and psychological challenges. Here’s what you might encounter and some tips to help ease the symptoms:

• Increased appetite and weight gain – Without nicotine, your appetite might increase and your metabolism will slow down, which could lead to some weight gain.
• Difficulty sleeping – Sleep disturbances are common. To improve your sleep, try establishing a calming evening routine, avoiding caffeine before bed, and keeping your bedroom dark and cool.
• Jittery feelings and restlessness – Limiting caffeine intake can help since your body absorbs more caffeine when you stop smoking. 
• Head cold symptoms – You might experience a runny nose, sore throat, headache, or cough, similar to cold symptoms. Make sure to stay well-hydrated, use a humidifier to keep the air moist, and get plenty of rest to help ease these symptoms.
• Digestive issues – Withdrawal can lead to constipation and abdominal cramps. To ease this, drink plenty of water, eat high-fibre foods, and consider gentle exercises like walking to help keep things moving.

Along with the physical symptoms, nicotine withdrawal can also hit you psychologically. Here’s a quick guide on what to expect and some tips to help you cope:

• Cravings – You’ll likely have some intense cravings, but don’t worry—they’re temporary and will ease up over the typical 2 to 4 weeks. Just keep reminding yourself that they will pass.
• Anxiety and depression – Quitting smoking might make you feel more anxious or down than usual. This is pretty common, as nicotine can mask these feelings. If things get tough, don’t hesitate to reach out for mental health support.
• Anger and stress – It’s normal to feel more irritable or stressed while your body adjusts. Find healthy ways to manage your stress, like exercise or relaxation techniques.
• Struggling to concentrate – Difficulty focusing is another common issue, but it usually improves within a few days to weeks. Be patient with yourself and try to stay organised to help with concentration.

Managing Nicotine Withdrawal Symptoms

While nicotine withdrawal symptoms can be challenging, there are a number of ways you can manage them and work through the discomfort.

Journalling

Journalling is a very powerful way to work through psychological withdrawal symptoms. You might choose to write down daily reminders for yourself, including why you decided to quit and who you have in your corner supporting you.

It can be very helpful to write down the emotions you’re feeling during this time. Releasing any frustrations, anxiety, and stresses onto the page can help to clear the mind and validate your emotions.

Stay Busy

It’s important to keep yourself occupied during the withdrawal phase. It can be helpful to plan out your day and spend as much time out of the house as possible. Exercise will be beneficial in lifting your mood, even if it’s just a light walk every morning.

Meditation

It can be helpful to introduce meditation practices into your day, particularly if you’re feeling stressed or overwhelmed. You may like to put on a meditation track as you fall asleep, or simply notice what you can see and hear around you when you’re out for a walk. You could also set an alarm at points in the morning, afternoon, and evening to pause to take three deep breaths.

Stay Connected

Ensure you’re in daily contact with your loved ones or support network. While you may be feeling down and unsociable, it is important to talk to people you trust during this time. They will be able to offer you encouragement and listen when you’re finding things tough. It’s also a good idea to talk to a mental health professional if you can, as they may be able to suggest additional strategies to help you through.

Therapies For Quitting Smoking

A study from The European Respiratory Journal found that people who sought the help of smoking cessation clinics were more successful in quitting than those who attempted to quit without professional help. Quitting cold turkey can be difficult, therefore you may need to look to therapies to help wean your body off nicotine.

A few common assistance therapies include:

• Nicotine Replacement Therapy (NRT) – with this therapy, your body will receive nicotine but will not receive the harmful chemicals and carcinogens found in tobacco. These therapies include patches, lozenges, inhalers, and gum, and can be purchased over the counter.
• Pharmacotherapy – pharmacotherapy products include varenicline and bupropion, which reduce cravings and withdrawal symptoms. You can talk to your doctor to determine if this will work for you.
• Counselling and Behaviour Therapy – counselling can help you to cope with the psychological impacts of quitting smoking. A mental healthcare professional can work with you through Cognitive Behavioural Therapy (CBT), which can help you develop strategies around triggers and change thought patterns to help you deal with cravings.
• Prescribed Nicotine Vaping – prescribed Nicotine Vaping Products (NVPs) are e-cigarettes that are used to help you quit smoking. They deliver nicotine to the body and mimic the experience of smoking, which can be particularly helpful for people who have struggled to quit through other methods. Much like NRT, NVPs do not contain the other harmful chemicals and carcinogens as smoked tobacco products.

What If I Fail Due to Nicotine Withdrawal?

It’s no surprise that your first, second, or even third attempt to stop smoking will ever go your way. Trust us, it’s not just you – anyone who has successfully quit smoking has tried more than a dozen times (or even beyond) just to stop smoking for good. 

“When do nicotine levels peak?” you might ask – it’s the time when you really want a ciggie so badly you’d do anything for it. And if you fail to do so, just know that it’s a normal part of the process of stopping smoking.

We can say that handling your nicotine withdrawals is learning a skill – it takes some experience to handle it. So, if you’ve failed multiple times but are mindful of the reasons you failed and what you intend to do on your next quit attempt, you’re well on your way to quitting the ciggie for good.

The only time you’ve completely failed to stop smoking is if you’ve completely given up on quitting smoking – you’ve stopped asking, “How long do nicotine withdrawal symptoms last?” and just keep on your day, unconsciously taking out a durry in a smoking area to relieve yourself of the withdrawal.

So, if you fail, don’t give up. Think of your giving in to nicotine withdrawal as part of your quitting process – as long as you are fully intent and committed to quit smoking, even failure will not stop you.

Can I Quit Smoking Without Feeling Any Withdrawals?

It’s possible – but not everyone can quit smoking without feeling any withdrawals. In most cases, those who don’t feel any withdrawals may have done something to keep their attention away from cigarettes – for instance keeping themselves busy journaling and analysing what they’re currently feeling.

Another possibility is if they’ve replaced their nicotine addiction with another type of addiction – something quite common in most smokers who haven’t quit successfully.

Unfortunately, you can use various tools during your NRT to alleviate your cravings, but it’s up to you to face the symptoms and battle through them. While they’re not an excellent harm reduction tool, speaking to your GP and talking to a support group gives you the biggest hand when it comes to learning to handle and effectively handling your nicotine withdrawals.

We’re Here To Support You

Nicotine withdrawal symptoms can be challenging to deal with. With the right support network, treatment, and symptom management strategies, you will be best prepared to work through withdrawal and start your smokefree life.

Smokefree Clinic gives you access to many medically reviewed and trustworthy resources that can inform and aid you in your path to wellness, so have a look around! 

If you’re ready to get started, Smokefree can connect you to Australian healthcare professionals who excel in helping patients quit smoking for good.

Link Reference

• https://erj.ersjournals.com/content/48/suppl_60/PA4599