Manage moods

If you experience low moods, bad moods, anxiety or irritability after you quit smoking, you’re not alone! Remember that these feelings are temporary and will get easier after the first four weeks.

For some, smoking is a form of self-medication to help deal with feelings of loneliness, sadness, and depression. 

When someone quits, they are removing a major crutch for coping through the day, and it’s not uncommon to experience feelings of sadness or depression. In most cases, this should pass within a few weeks. Sometimes just talking with a friend can help, but if the feelings of sadness, anxiety or depression continue, talk to a doctor or pharmacist.


It’s normal to feel angry or confused in the first few weeks of being tobacco-free. These feelings will pass. Find a substitute reward instead of tobacco use. Deal with your emotions. Call your support person. Use positive self-talk. Instead of cutting yourself down, build yourself up and tell yourself that you’re doing a good job. Don’t allow a self-defeatist attitude (e.g., “I’m no good,” “I can’t do this”), as this can lead to a decreased sense of control and a drop in your self-esteem. Think about success, not failure!

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