Coping with Withdrawal Symptoms

When you stop smoking, be prepared for feelings of withdrawal over the first few days, which is the discomfort you will feel from a lack of nicotine. Many people experience slips because they can’t cope with the physical symptoms of withdrawal. It’s important to know that the first 48 hours are the toughest in terms of symptoms, but they will begin to lesson after 3 to 4 days, and after 7 to 10 days, all physical withdrawal symptoms should be done. However, because smoking is both a physical and psychological addiction, you may still have strong cravings to smoke after the physical withdrawal is done. See also manage your cravings.

Withdrawal symptoms are different for everyone, but the most common symptoms include:

• Intense craving to smoke
• Increased irritability, frustration or annoyance
• Anxiety, tension or restlessness
• Difficulty concentrating
• Trouble sleeping
• Coughing and dry mouth
• Having headaches and feeling dizzy
• Upset stomach and constipation
• Increased appetite
• Feeling down or sad

Take the time to write down a few strategies for each symptom in case any of these symptoms should happen to you when you quit. View this Coping with Withdrawal chart for some suggestions on how to cope with these common symptoms.

If you are anxious that you won’t be able to cope with the discomfort, remember that stop smoking medications can help to reduce the severity of your nicotine withdrawal symptoms, and make the quit process more manageable.

Be Prepared for Difficult Situations

There are certain situations that are difficult for all quitters, so knowing and preparing will help avoid a slip or relapse. If you tracked your smoking in the previous section, then you know which situations, people and feelings are most likely to trigger a craving. Review your Know Your Triggers chart with your chosen coping strategies and be prepared to use them if faced with tricky situations.

Here is a list of some common tricky situations that you may want to avoid or find new ways to cope with them:

• Alcohol - try to avoid drinking alcohol for the first few weeks;  it can lower your resolve.
• Being around other smokers - try to avoid places where other people smoke.
• Weight gain - exercise and healthy eating will help keep off any extra pounds.
• Stress - try to avoid stressful situations or find other ways to deal with stress in your life.
• Boredom - many ex-smokers say that they don’t know what to do with their hands and their time. Now that you're not smoking, be sure to have something on hand to ‘fiddle’ with to keep your hands busy. Examples playing with a fidget toy, doing a puzzle, taking up juggling or  learning to knit.
• Positive moods - feelings of happiness, good times or good news can trigger a craving to smoke. Find other ways to reward yourself, like getting a massage.
• Negative moods - many people use smoking to deal with negative feelings such as anger, irritability or depression. After you quit, these feelings can trigger intense cravings to smoke. Find alternate ways to deal with these feelings, such as calling a friend to talk it out or going for a workout.

For more information on challenging situations, go to manage your cravings.