First Few Days
Cravings
During the first few days and weeks of quitting nicotine, it’s normal to experience cravings—strong, sudden urges to smoke or vape. Cravings are a mix of both physical and psychological effects—your body is adjusting to not receiving doses of nicotine, and you’re also coping with all of the changes to your daily life and routines where your brain had learned to expect nicotine (for ex. when socializing or when feeling bored or stressed).
Cravings can hit hard, but the good news is they don’t last long, usually no more than a few minutes.
Tips
- Get rid of all your smoking and vaping items like cigarettes, lighters, vapes, etc.
- Try some of these simple tips to get through cravings to see what works for you.
- Review your reasons for quitting.
- Have a plan for how you can cope with your smoking/vaping triggers – activities that you normally associate with smoking (such as socializing with friends, taking breaks at work, driving in the car, feeling stress).
- Practice the 4 Ds to manage cravings:
- Delay – wait a while before smoking or vaping.
- Deep breathing – take some slow, deep breaths to calm your nervous system.
- Distract yourself – do something different other than vaping or smoking.
- Drink water – use a water bottle to replace the hand-to-mouth habit and enjoy the additional benefits of drinking water (curbs appetite, flushes toxins and soothes cravings).
- Call or text a friend.
- Remind yourself that the cravings will pass.
- Recall past experiences where you successfully adopted desired health behaviours (perhaps becoming more involved in sports or reducing screen time). This will boost your confidence.
- Change your surroundings; get some exercise or go on a walk.
- Spend time with people who do not smoke or vape
- Try snacking on healthy snacks like fruit or veggies. Use sugar-free gum or candy.
- Consider using Nicotine Replacement Therapy.
- Spend time with your family and friends.
- Relaxation strategies can help manage stress, reduce irritability, and prevent relapse. Some examples include: meditation, yoga, guided visualization, watching a movie, reading a book, listening to music or taking a nap.
- Track your progress for accountability and then reward yourself with something meaningful. It could be a purchase made from the money you’ve saved or a self-care day.
- You may feel like you’re missing your favourite vape flavour. To satisfy your taste buds, try some new flavours of sugar-free gum or mints, or flavoured water.
Withdrawal
Withdrawal symptoms are signs that your body is recovering from nicotine addiction. While they may feel unpleasant or distracting, they are generally not severe and usually last just a few weeks.
Duration: 2-4 weeks
Cause: Irritability is caused by the body’s craving for nicotine.
Tip: Distract yourself by engaging in a hobby or exercise. Reward yourself for the progress you have made—go out for supper, watch a movie, or buy yourself a special treat. Take some deep breaths. Consider using a nicotine replacement product.
Duration: 2-4 weeks
Cause: Nicotine is a stimulant, so it is not surprising that quitting smoking or vaping causes fatigue. Over time, your body will adjust and you will have even more energy.
Tip: Consider using a nicotine replacement product. Take naps or go for a brisk walk. Avoid caffeine.
Duration: 1-2 weeks
Cause: Nicotine affects brain wave functioning and may influence sleep patterns. It is not uncommon in the first few days after quitting to wake up frequently during the night. Dreaming about smoking or vaping is also common. Frequent coughing after quitting may contribute to wakefulness. As well, quitting nicotine can impact how caffeine is metabolized; when you quit, caffeine lasts longer in your body.
Tip: Avoid caffeine in the late afternoon or evening. Try relaxation techniques, do some form of physical activity during the day, or take a relaxing bath before bed.
Duration: 2-3 weeks
Cause: It is not uncommon to feel a little down after quitting. Some say that quitting smoking or vaping is like losing a close friend. Understand that the feelings are normal.
Tip: Getting some physical activity is the best way to improve your mood. To get started, try a brisk 15-20 minute walk. Other options are to talk to a friend, write in a journal, volunteer to help others, or go to a movie. See your doctor if symptoms worsen.
Duration: 2-3 days
Cause: Intestinal movement may decrease for a brief period when a person decreases nicotine use.
Tip: Increase fibre intake (for ex. by eating raw fruits, vegetables, bran and cereal). Also drink 6 to 8 glasses of water each day and try to exercise. Avoid caffeine.
Duration: 1-4 weeks (usually most intense in the first week after quitting)
Cause: Nicotine suppresses appetite. After quitting smoking, your appetite returns and food starts to taste better because nerves in your mouth and nose regrow. You may want to eat more. You may also confuse nicotine cravings with hunger pangs.
Tip: Try not to replace cigarettes or vaping with food. Try to eat balanced meals and to keep healthy snacks and beverages on hand. Drink plenty of water and consider nicotine replacement therapy.
Duration: Cough 2-4 weeks, dry throat 2-3 days
Cause: Coughing protects and clears airways of the lungs. Dry throat may be caused by nicotine withdrawal, oral nicotine replacement, increased coughing/throat clearing, and dehydration.
Tip: Try drinking cold water, fruit juice, tea. Use sugar-free gum, lozenges, or candy. Avoid alcohol and caffeine which may cause further dryness.
Duration: 2-12 days
Cause: After quitting cigarettes, your brain needs to adjust to normal levels of oxygen in the blood. Carbon monoxide from smoking interfered with blood oxygen delivery. Changes in blood sugars, blood pressure, or circulation related to nicotine levels may also contribute to dizziness.
Tip: Take extra caution when performing activities. Change positions slowly. If a dizziness spell occurs, sit or lie down until it passes. If dizziness is intense, persists or is associated with other concerning symptoms, consult your health care provider.
Duration: A few weeks
Cause: Nicotine temporarily increases focus by increasing certain neurotransmitters in the brain. Once those levels drop, concentration may be impacted.
Tip: Plan your workload to account for your temporary lack of concentration. Avoid additional stress during the first few weeks. Ensure adequate hydration and sleep. Exercise regularly. Limit caffeine and consider nicotine replacement therapy.
