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We include products we think are useful for our readers. If you buy through links on thiswe may earn a small commission. When nicotine starts to leave the body after smoking tobacco, people experience physical and psychological withdrawal effects. Nicotine is the addictive substance found in tobacco products, such as cigarettes and cigars. Once the body adapts to regular nicotine intake, people find giving up smoking difficult because of the uncomfortable symptoms of nicotine withdrawal. Withdrawal symptoms usually peak after 1—3 days and then decrease over a period of 3—4 weeks.
When you decide to quit smoking, it can help to find out what to expect as you work through the process. Some people have only a few mild symptoms when they quit but others find it harder. While withdrawal can be challenging, it can help if you look at the symptoms as s that your body is recovering from the damage smoking has caused. Many people find withdrawal symptoms disappear completely after two to four weeks, although for some people they may last longer. Symptoms tend to come and go over that time.
Remember, it will pass, and you will feel better if you hang on and quit for good. As time passes, you will find these symptoms grow weaker, and you will think about smoking less. If you have severe or long-lasting symptoms, it might help to discuss them with a health professional or a Quitline Specialist. It might also help to use nicotine replacement therapy products or quitting medication.
For more Giving up smoking symptoms go to Craving a Cigarette Right Now? In the first days and weeks when you quit smoking, the emotional ups and downs could feel like a rollercoaster ride. Making big changes in your life can naturally lead to heightened emotions. Weight gain is not always part of quitting smoking but it is common. You may find you feel hungrier than usual after you quit — this is a common withdrawal symptom and it will settle down with time.
It can help to plan ahead and have plenty of healthy snacks in the kitchen, such as nuts and fruit, and to get rid of the junk food from your house. If you do gain weight in the early days, try not to be too hard on yourself.
Although withdrawal symptoms can feel challenging, there are ways you can help yourself stay motivated:. One of the biggest challenges many people face in the early days of quitting is the regular cravings. Some cravings are your body physically wanting nicotine, but some are also related to your daily routines. Here are some ideas for activities to do instead of smoking at those times you usually reach for the cigarettes:. The more options you have to distract yourself, the better.
Here are a few more ideas you can try at any time:.
How to quit smoking
It will take time to settle into new routines and find new ways to deal with stress now that smoking is not an option. The stress-release you feel when you have a cigarette is only temporary.
Research tells us that smokers tend to have higher stress levels than non-smokers. Most people find that their stress levels are lower six months after quitting than they were before they quit. You might find it helpful to create a special space for yourself to relax.
Or you could try revisiting an old hobby or starting a new one. See How to deal with stress when you quit for ideas on great time-out activities.
There is no point dwelling on the amount of money you have already spent on smoking. But you could still save money if you quit, and the sooner you quit, the more money you will save. Thinking about what else you would like to do with that money can be a great motivator to stick to your quit plan.
Try this cost calculator to see how much you can save by giving up smoking. Quitting is the best thing you will ever do for your health.
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It can affect your life in ways you may not even imagine. Remove yourself from the situation. Go for a walk, take a deep breath or have a drink of water, and ask yourself if you really want to be a smoker again. Try not to waste your energy on self-blame.
Instead, treat your slip-up as a to revise your quitting strategy. Next time you quit, spend some time thinking about what has worked for you in the past, and what challenges caused you to relapse.
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Then make plans for what you will do this time when those temptations come up again. If you could do with a hand, talk to your doctor or pharmacist about options to help you quit, or call Quitline for advice and support. And willpower is not the only tool at your disposal — you can buy nicotine patches and quitting medications more cheaply with a script from your doctor.
You might also like to try QuitCoach. QuitCoach is a program that asks you questions about your smoking and uses your answers to give you personalised advice. Each time you visit the site it asks you relevant questions for your situation and provides updated advice based on your answers. QuitCoach can be especially useful in helping you decide what quitting aid — such as a nicotine replacement therapy product or medication — could be right for you.
For more information see Quitting tips Giving up smoking symptoms Quitting methods. This has been produced in consultation with and approved by:. Around 75 per cent of Melbourne? When asbestos fibres become airborne, people working with asbestos may inhale particles which remain in their lungs.
Aspergillus is a fungus that commonly grows on rotting vegetation. It can cause asthma symptoms. Asthma cannot be cured, but with good management people with asthma can lead normal, active lives.
Healthy eating and lifestyle changes can help to manage high blood pressure. Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional.
The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website.
Common problems with quitting
All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Smoking and tobacco. Home Smoking and tobacco. What to expect when you quit smoking. Actions for this Listen Print. Summary Read the full fact sheet.
Why is quitting so hard?
On this. Symptoms when you quit smoking Feeling emotional when you quit Weight gain and quitting smoking Managing smoking withdrawal symptoms Managing stress when you quit smoking Costs of smoking Benefits of quitting smoking If you start smoking again Help is available to quit Where to get help. Symptoms when you quit smoking Common symptoms you may experience during your recovery include: Cravings — these may be strong at first, but they usually only last a few minutes.
If you resist each one they will get less powerful in time.
Restlessness and trouble concentrating or sleeping — these will pass as your body gets used to not smoking. Relaxation and deep breathing can help.
Just accept that you will be emotional for a while and that it will pass. Increase in appetite and weight gain — this may last several weeks. Planning ahead can help. Better Health Channel has tips on managing weight gain when you quit. Less common symptoms you may experience — which will also pass — include: Cold symptoms such as coughing, sore throat and sneezing.
Dizziness or light-headedness. Mouth ulcers. Feeling emotional when you quit In the first days and weeks when you quit smoking, the emotional ups and downs could feel like a rollercoaster ride. Knowing how quickly you will recover with quitting can help: Within six hours your heart rate will slow and your blood pressure will become more stable. Within one day your bloodstream will be almost nicotine free, the level of carbon monoxide in your blood will have dropped, and oxygen will be reaching your heart and muscles more easily.
Within one week your sense of taste and smell may have improved. Within three months you will be coughing and wheezing less, your immune function and circulation to your hands and feet will be improving, and your lungs will be getting better at removing mucus, tar and dust. Within six months your stress levels are likely to have dropped, and you are less likely to be coughing up phlegm.
Within two to five years your risk of heart disease will have dropped ificantly and will continue to do so over time.
After 10 years your risk of lung cancer will be lower than if you had kept smoking. After 15 years your risk of heart attack and stroke will be similar to that of someone who has never smoked. Weight gain and quitting smoking Weight gain is not always part of quitting smoking but it is common.
Make plans and stay busy. Engage friends and family to help distract you from your cravings and keep you motivated. Remember the four Ds : delay acting on the craving for five minutes and it will usually pass do some deep breathing drink water, or do something else.