How To Quit Smoking: Coping With Nicotine Withdrawal Symptoms

Once you stop smoking, you will experience a number of physical symptoms as your body withdraws from nicotine. Nicotine withdrawal begins quickly, usually starting within thirty minutes to an hour of the last cigarette and peaking about 2 to 3 days later. Withdrawal symptoms can last for a few days to several weeks and differ from person to person.

Common nicotine withdrawal symptoms include:

§  Cigarette cravings §  Irritability, frustration, or anger §  Anxiety or nervousness §  Difficulty concentrating §  Restlessness §  Increased appetite §  Headaches

§  Insomnia §  Tremors §  Increased coughing §  Fatigue §  Constipation or upset stomach §  Depression §  Decreased heart rate

Unpleasant as these withdrawal symptoms may be, they are only temporary. They will get better in a few weeks as the toxins are flushed from your body. In the meantime, let your friends and family know that you won't be your usual self and ask for their understanding.

Coping with Nicotine Withdrawal Symptoms
Symptom		Duration	Relief
Craving for cigarette		Most intense during first week but can linger for months	Wait out the urge; distract yourself; take a brisk walk.
Irritability, impatience		Two to four weeks	Exercise; take hot baths; use relaxation techniques; avoid caffeine.
Insomnia		Two to four weeks	Avoid caffeine after 6 p.m.; use relaxation techniques; exercise; plan activities (such as reading) when sleep is difficult.
Fatigue		Two to four weeks	Take naps; do not push yourself.
Lack of concentration		A few weeks	Reduce workload; avoid stress.
Hunger		Several weeks or longer	Drink water or low-calorie drinks; eat low-calorie snacks.
Coughing, dry throat, nasal drip		Several weeks	Drink plenty of fluids; use cough drops.
Constipation, gas		One to two weeks	Drink plenty of fluids; add fiber to diet; exercise.