Trust us, we know it’s hard.
For many people, it’s one of their biggest fears about giving up cigarettes.
The truth is that the withdrawal process can be unpleasant.
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It’s normal to experience symptoms such as irritability, cravings, and weight gain.
At a Glance
Quitting smoking is difficult for a number of reasons.
Such symptoms are worst during the first week after quitting but gradually improve with time.
Nicotine replacement therapy (patches, lozenges, gum, etc.)
Your body learns to expect a certain amount of nicotine each day and reacts with unpleasant symptoms without it.
Studies show about half of all smokers report experiencing at least four withdrawal symptoms when they quit.
How Long Does Nicotine Withdrawal Last?
If you prepare yourself and find ways to address them,you will increase your chance of success.
Hours After Quitting
Withdrawal symptoms are the most severe and acute immediately after you stop using nicotine.
While you still may have some symptoms a month after quitting, they will be much less noticeable.
Even without medication, withdrawal symptoms and other problems subside over time.
Exercise
Research has found that short bouts of moderate-intensity exercise can help reduce withdrawal symptoms and cravings.
Engage in physical activity such as taking a walk or engaging in other exercises such as jogging or swimming.
Others find that cravings cause them to relapse again and again.
If this happens to you, talk to your doctor about nicotine replacement therapies (NRTs).
It can take longer to quit this way, but you may have a better chance of success.
For now, give yourself and others as much time and space as possible.
Instead, do it at a time when you’re under less pressure to concentrate.
Avoiding overeating is key to preventing these pitfalls.Focus on eating a balanced diet that focuses on nutritious foods.
The health benefits of giving up smoking also build over time.
The trick to maintaining a smoke-free lifestyle is to distract yourself quickly and not give in to the craving.
That way, you won’t be tempted to smoke again.
If this happens, see your doctor.
Sometimes, what seems to be the stubborn symptoms of nicotine withdrawal can be related to another condition.
Remind yourself that these feelings are temporary.
You should be careful to only use nicotine replacement therapies as recommended.Overusing these replacements can lead to nicotine overdose.
Long-Term Treatment for Nicotine Withdrawal
Long-term treatment may include the extended use of nicotine replacement therapies.
However, evidence suggests there may be little benefit in using these treatments beyond 24 weeks.
Behavioral treatments such ascognitive-behavioral therapy (CBT)may also be helpful.
CBT works to change the underlying thought patterns and behaviors that contribute to smoking.
Replacing these maladaptive patterns with healthier ones can improve the chances of long-term smoking abstinence.
Resources for Quitting Smoking
Withdrawal can be difficult, but there are resources that can help.
TheAmerican Lung Associationalso offers information and programs designed to help people quit smoking.
They also offer smoking cessation apps and texting programs that can also help you stay on track.
For more mental health resources, see ourNational Helpline Database.
Takeaways
Coping with nicotine withdrawal is often one of the hardest parts of quitting smoking.
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