Quitting smoking/vaping causes unpleasant physical and psychological symptoms.
When a person quits smoking or vaping, they often have withdrawal symptoms. Rest assured these symptoms are a sign that your body is rebuilding and healing. They indicate that your body and mind are adapting to the change, the return to “natural.” The symptoms vary in intensity and duration from one person to the next, depending on the number of years of smoking/vaping and the capacity of the body to reset itself. Keep in mind that they are also temporary while the benefits of quitting smoking/vaping increase throughout the rest of your life!
You are not the only one to experience withdrawal symptoms! If you’re in the process of preparing, stopping or maintaining your smoking/vaping cessation program and would like support, I QUIT NOW is here to help. I QUIT NOW offers 3 types of personalized, free and confidential support (online, by phone or in person), built around the best practices for quitting smoking/vaping.
Here are some withdrawal symptoms related to nicotine cessation and the type of actions to take to make them pass faster:
Dizziness: 1 to 2 days
Why?
Better oxygenation or stress caused by quitting smoking/vaping are possible causes.
How to get rid of it?
Take a few slow, deep breaths (like yawning), and stretch.
Fatigue: 2 to 4 weeks
Why?
The body is undergoing detoxification and is adjusting to the absence of nicotine and its stimulating effects.
How to get rid of it?
Sleep enough to recuperate, move, eat healthy food and drink a lot of water.
Insomnia: Up to 3 weeks
Why?
Some former smokers/vapers go through a period of insomnia.
How to get rid of it?
Avoid stimulants (e.g. coffee, Pepsi, Coke). Go for a walk after supper. Take a bath, do breathing or meditation exercises on YouTube, etc. Relax before you go to bed!
Cough: 3 to 4 weeks
Why?
The respiratory system is starting to do its job of evacuating your system using the vibrating hairs in your bronchial tubes. The hairs were paralyzed by the constituents of cigarette smoke.
How to get rid of it?
The cough should disappear on its own within 3-4 weeks. If needed, take throat lozenges. Doing physical activity, eating healthy food and drinking lots of water are other options that could help.
Constipation: 3 to 4 semaines
Why?
The body is used to the intestinal stimulation caused by nicotine, and is struggling to recover its natural functions.
How to get rid of it?
Drink water, and eat fruit, raw vegetables and whole grain products if you can (for the fibre). Physical activity can also help.
You are not the only one to experience withdrawal symptoms! If you’re in the process of preparing, stopping or maintaining your smoking/vaping cessation program and would like support, I QUIT NOW is here to help. I QUIT NOW offers 3 types of personalized, free and confidential support (online, by phone or in person), built around the best practices for quitting smoking/vaping.
Hunger: Several weeks
Why?
One of the benefits of quitting cigarettes/vaping is improved senses of taste and smell. Often this “revival” of the senses increases your appetite and enjoyment of food! The hunger signal will reset when sugar metabolism, which had been damaged by nicotine, returns to normal.
How to get rid of it?
Check whether you really are hungry, or if it’s just a need to have something in your mouth. Drink plenty of water between meals or snack on healthy, low-calorie foods.
Sweet tooth: Several weeks
Why?
Sugar metabolism is returning to normal. In addition, since sweetness generates pleasure, it becomes a source of gratification that can replace the gratification previously gained from nicotine.
How to get rid of it?
If you suddenly develop a sweet tooth, try to eat a protein-filled snack (e.g. nuts, yoghourt, cheese). Meals containing foods rich in complex carbohydrates (e.g. bread, cereals, whole grain pasta) can also help assuage your sweet tooth. Eating fruit or low-calorie desserts may also help.
Obsessive desire to smoke/vape: 2 weeks or more
Why?
This can arise for all kinds of reasons: for example, insufficient levels of endorphins, everyday difficulties, that small inner voice that keeps saying you can’t do this, and ungrounded fear.
How to get rid of it?
React quickly: don’t remain alone with your thoughts: distract yourself, do something you like, write to someone, or remove yourself from the situation causing the desire to smoke. In other words, apply the tips. Practice the I QUIT NOW online help exercises. They train you to accept your thoughts, but without following them! Moving helps a lot too.
Irritability: Variable
Why?
Deprived of its drug, the body is reacting through deprivation stress, which can trigger impatience, irritability or even anger.
How to get rid of it?
Tell yourself over and over that your irritability is proof that you’re gradually recovering your freedom. Do things you enjoy and laugh as often as possible (e.g. chase your dog and bark at him...).
Headaches and pressure behind the eyes: Variable
Why?
The organism is missing the nicotine to which it has become accustomed, and this creates tension.
How to get rid of it?
Relax. Take deep breaths, stretch your limbs or ask someone to massage your scalp.
You are not the only one to experience withdrawal symptoms! If you’re in the process of preparing, stopping or maintaining your smoking/vaping cessation program and would like support, I QUIT NOW is here to help. I QUIT NOW offers 3 types of personalized, free and confidential support (online, by phone or in person), built around the best practices for quitting smoking/vaping.
You would like to have support from smoking cessation professionals to help you quit smoking, but you don’t know which service to turn to? Learn more about the I QUIT NOW services and their free personalized support via online help, by phone, in person or by text message.
You want to quit smoking at you own pace and keep track of your progress 24 hours a day, 7 days a week? Sign up to the I QUIT NOW online help for free and discover our everyday life tips and experiential exercises to help let the cravings pass.
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