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Generally it takes at least 12 weeks for an ex-smoker to feel comfortable with his or her new life as a non-smoker. During this time you can expect to experience some of the problems of giving up tobacco as indicated on this page. Most smokers find that the first few days (even weeks) are the hardest to get through because that's when the symptoms of recovery are the strongest. Keep in mind that any discomfort you experience is temporary. In addition to many other chemicals, cigarette smoke contains nicotine. It is nicotine that smokers are addicted to. As you may experience when you first start smoking, nicotine produces effects such as: stimulation (especially in boring situations), calming (during stressful periods), relaxation, enhancement of memory and concentration. In time, dependence develops, so that if nicotine is not made available to the brain, symptoms of recovery appear. Nicotine addiction may be a product of either a desire to obtain the pleasant effects and/or to avoid the symptoms of withdrawal. Unfortunately, nicotine addiction is one of the most difficult of any drug addictions to break. Nicotine replacement is available. Discuss your options with your physician. Eventually we want to rid ourselves of the desire for nicotine but first of all we need to get rid of the dirty delivery system. When you are experiencing symptoms of recovery (withdrawal), remind yourself of why you are quitting; write your reasons on a card and keep it with you. Remind yourself that whatever discomfort you are experiencing is only a tiny fraction of the probable discomfort associated with continued smoking (i.e. Painful diseases, surgery, chemotherapy). Symptoms of Recovery
AngerAnger is part of the process. Don't try to resist it. You don't have to have a reason to feel that way, you just do. Accept it, vent it safely. Deal with the irritating situation by dealing with your feelings rather than suppressing them. Say what's on your mind without blowing your stack. Anger openly expressed or kept inside creates tension which may create the need for a cigarette. Reducing the tension will reduce your desire for a cigarette. Discuss your anger with your buddy. Take a walk. Do deep breathing exercises. Bad BreathBrush your teeth more often. Drink lots of water. Your lungs need time to clean themselves as they attempt to remove the deposits of tar. Boredom
Constipation, Gas, Stomach Pain
Feeling cooped upHave a good, long stretch. Then take a short walk. Cough, Dry Throat/Mouth
Craving for a Cigarette
DepressionFind a substitute reward to smoking. Deal with your emotions. Call your support buddy. Use positive self-talk. Don't cut yourself down; build yourself up. Don't allow a self-defeatist attitide (I'm no good, I can't do this). This can lead to a decreased sense of control and a drop in self-esteem. Think of success, not failure! It's normal to feel sad, angry, or confused in the first few smoke-free weeks. These feelings will pass. Dizziness
Fatigue
FrustrationTake a walk. Do deep breathing exercises. Talk to your support buddy. Think of the positive reasons for quitting and the rewards you will be able to achieve. Take some time by yourself. Do a favorite hobby. HappinessThere are many ways to celebrate feeling happy without lighting up a cigarette. HeadachesTake a warm bath or shower. Try relaxation or meditation techniques. Do more physical activities. Cut down on coffee and cola drinks. Hunger, Cravings
Irritability, Grouchy, Tense
Lack of Concentration
Lack of Sleep
LonelinessCigarettes are seen by many people as a close friend. Call a real friend. Go for a walk or a drive. RestlessnessWork on a hobby. Catch up on your chores. Do some extra jobs at work. Be active. Tightness in the Chest
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Try new things. Keep your hands and mind busy. Write a letter, do dishes, cook, paint, do carpentry, knit, garden, sew. Run some errands, get caught up on jobs you haven't had time to do, or go see a movie.If you have to stay in one place, have a book, crossword puzzles or a deck of cards handy.
