Written by Dimitrios Vrachatis, Specialist Cardiologist, PhD, National and Kapodistrian University of Athens.
What should I expect when trying to stop smoking?
Quitting is different for everyone, but almost everyone experiences some nicotine withdrawal symptoms and difficulties. Your body and brain must adjust to the absence of nicotine. This may initially feel unpleasant, but nicotine withdrawal cannot harm you, unless you give in and start smoking again. During the first days, withdrawal symptoms gradually weaken as long as you remain smoke-free. Below, we discuss:
- Cravings
- Anger and irritability
- Restlessness
- Difficulty concentrating
- Sleep problems
- Hunger and weight gain
- Anxiety, sadness and depression
How can I manage cravings when quitting?
Almost everyone who smokes regularly experiences cravings after quitting. These can be mild or very intense. Learning to handle them is one of the most important steps towards stopping permanently.
There are many ways to manage cravings. Nicotine replacement products or certain medicines can help, alongside other stop-smoking strategies. Cravings can be triggered by people you smoked with, places where you smoked or activities such as drinking coffee.
Even a thought or emotion can trigger a craving. Focusing on something else can help it pass. Remember why you decided to quit and the harmful effects of smoking. You never have to give in to a sudden urge: the craving will pass.
How can I manage anger and irritability?
Feeling angry or irritable is very common when quitting. Even people who have never smoked recognise this as part of the process. Knowing that it is normal can help: remind yourself that your body is still adjusting to the absence of nicotine. Take a few deep breaths and remember why you decided to stop.
How can I manage restlessness?
Restlessness in the first days or weeks is normal. Just as your mind is affected by the initial lack of nicotine, so is the rest of your body. Physical activity can help relieve these unpleasant feelings. Get up and walk for a while. Try cutting back on coffee, tea and other caffeinated drinks, because caffeine has a stronger effect on your body after you stop smoking.
How can I manage difficulty concentrating?
Difficulty concentrating in the first few days is very common. Give yourself a little breathing space, especially at the beginning. If possible, reduce activities requiring intense concentration. Preparing before your final attempt helps you identify what can prevent you from reaching for a cigarette.
How can I manage sleep problems?
Some sleep problems are common when you first stop smoking. They should improve soon, but speak to your doctor if they trouble you. Exhaustion from poor sleep can make quitting harder. Practical steps include:
- Avoid coffee, tea and other caffeinated drinks in the late afternoon or evening. Caffeine affects your body more strongly after quitting.
- If you use a nicotine patch, try removing it an hour before bedtime. Nicotine in the patch can sometimes affect sleep.
- Do not watch television or use phones, computers or e-readers in bed.
- Keep your bedroom quiet, dark, relaxing and at a comfortable temperature.
- Avoid heavy meals or alcohol immediately before bed.
- Include some physical activity during the day, but not immediately before bedtime.
- Go to bed and wake up at approximately the same times every day, including weekends.
How can I manage hunger or weight gain?
A slight increase in appetite is normal when quitting. Your body may also burn calories less efficiently than before. You may eat more because of the stress of quitting, or to give your hands and mouth something to do. Food may taste more enjoyable as your senses of smell and taste are no longer dulled by smoke.
Some people gain weight after quitting, but stopping remains very important for health despite that possibility. These simple steps can help control weight gain and establish healthy habits for a smoke-free life:
- Choose snacks wisely. Try healthy, low-calorie foods such as cucumber or carrots, or sugar-free gum. A toothpick or straw can also keep your hands and mouth occupied.
- Stay active. Any physical activity is better than none. Even without joining a gym or running, a simple walk can bring real health benefits.
- Focus on your food. Eating while watching television or checking your phone can lead to eating more. Remove distractions, eat more slowly and enjoy your food, so that you notice when you are full.
How can I manage anxiety, sadness or depression?
People who smoke are more likely to have anxiety or depression than non-smokers. Some experience short-term changes in mood after quitting. Pay attention to these symptoms, especially if you have previously had anxiety or depression.
Smoking may seem to help, but do not be misled. Any short-term relief comes from nicotine easing the withdrawal symptoms caused by dependence, rather than treating anxiety or depression.
There are better ways to manage withdrawal and mood changes than returning to smoking. After a few smoke-free months, anxiety and depression levels are usually lower than they were while smoking. Try to:
- Stay active. Physical activity can improve mood. Start with small goals and increase them over time. This may feel difficult when you are low, but your efforts will pay off.
- Structure your day and keep busy. Include activities outside the home when possible.
- Connect with others. Daily contact or conversation can help your mood. Seek people who support your attempt to quit.
- Reward yourself. Do things you enjoy. Even small pleasures add up and can help you feel better.