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. After this time, the body has expelled most of the nicotine, and the withdrawal effects are mainly psychological.
Understanding nicotine withdrawal symptoms can help people to manage while they quit smoking. This article will discuss nicotine withdrawal, including its symptoms and tips on how to cope with them.
When someone uses a nicotine product, such as a cigarette, they absorb the nicotine through the lining of their nose, mouth, and lungs. From these locations, it enters the bloodstream. When nicotine reaches the brain, it activates areas concerned with feelings of pleasure and reward and boosts levels of a chemical called dopamine.
When people use nicotine for an extended period, it leads to changes in the balance of chemical messengers in their brain. When a person stops using nicotine quickly, they disrupt this chemical balance and experience physical and psychological side effects, such as cravings and low mood. Experts describe this disruption of brain chemicals as nicotine addiction , and it is part of the reason why people find it so difficult to reduce or quit smoking.
The physical side effects only last for a few days while the nicotine leaves the body, but the psychological side effects can continue for much longer. Some people may feel the physical side effects more strongly than others. Some will experience mild symptoms for a few days, whereas others may have intense cravings and symptoms that last several weeks. Withdrawal symptoms set in between 4 and 24 hours after a person smokes their last cigarette.
The symptoms peak around day 3 of quitting and then gradually subside over the following 3 to 4 weeks. For some, the cravings can last longer than other symptoms, and familiar places, people, or situations where someone used to smoke can trigger them. Two hours after the last cigarette, the body will have already removed around half of the nicotine.
The levels of nicotine continue to drop for the next few days until it no longer affects the body. Alongside the withdrawal symptoms, people will also begin to notice positive changes.
These can be improvements in their sense of smell and taste, less coughing, and easier breathing, particularly when exercising. Quitting nicotine can be difficult because the addiction is both physical and psychological. Many people benefit from various kinds of support during the period of nicotine withdrawal. Nicotine replacement therapy NRT is where a person stops using tobacco and uses one of the following substances that contain smaller amounts of nicotine instead:.
There is no research to suggest that one method is more effective than another. Combining different types of NRT could have a stronger effect than a single method alone. Research has found that using NRT can increase the chance of quitting by 50 to 60 percent. At this point, an individual can gradually reduce the dosage of nicotine until no further treatment is needed. NRT is a common and successful treatment for nicotine withdrawal. Or after dinner. Was it when you were stressed? These moments are triggers, times when a craving is most likely to strike.
One way to keep these triggers at bay is to change your behavior. When you wake up in the morning, immediately do some push ups, or busy your hands by making coffee. Your support group is there for you. Just holding a phone and talking to someone will not only keep your hands busy but the conversation will take your mind off the craving. Take a moment to think about your motivation for quitting. Is it to spend more time with your spouse?
To watch your grandchildren graduate from college? Focusing on your why can be a powerful way to deal with cravings. Follow these tips to help when a craving strikes. For even more support, you may consider registering for our email program. One study found that participants who had quit smoking were most likely to crave cigarettes during high-stress situations , like meeting a tight deadline at work. Time of day also played a role—people were more likely to crave cigarettes as the day went on, craving them least in the mornings and most in the evenings.
Maybe you would always smoke when drinking alcohol. Or maybe you're used to smoking while you drive, or when you go out with friends. Doing these things after you've quit smoking can trigger a craving. Research has shown that genetics may even play a role in cigarette cravings. You may be genetically predisposed to having longer-lasting cravings after quitting. Remind yourself that you're doing the work now to change the mental responses you have to your smoking triggers. With practice, those thoughts and the urges that come with them will fade away.
As you did during the first days of smoking cessation , it's helpful to get your mind off smoking. Be proactive and deal with each craving as it comes up. This is a phase in the recovery process that almost everyone goes through. Managing these bumpy days and months into your smoking cessation journey will be much easier when your batteries are fully charged. Find activities that relax and rejuvenate you.
Good nutrition and regular sleep can help ease your tension. Daily exercise , even a short walk, can improve your mood and energy levels. If you feel like your cravings are becoming more intense, take it as a cue to engage in more self-care. You might avoid certain situations temporarily—like going to a bar or to a party where people will be smoking—if you know they're likely to trigger you. If an urge to smoke catches you off guard, you might engage in some mindfulness meditation or breathing exercises.
Simply stay in the moment without acting on your urges. This exercise can remind you that the moment will pass and so will the craving. You can find more coping strategies that work for you by following the five Ds of smoking cessation : delay, distract, drink water, deep breathing, and discuss.
Make a plan for when you feel a craving. Reach out to a trusted family member or friend who can offer encouragement while you wait for the craving to pass. Becoming part of a support group for quitting smoking can give you support and motivation as well. If you can, reach out to someone from your in-person or online support group. Or, try downloading a quit smoking app on your phone. You can check the app any time you are craving a cigarette.
If you're having trouble managing your cravings, talk to your doctor about your options. Some people find nicotine replacement therapy NRT a useful method to stay away from cigarettes. NRT gives your body small doses of nicotine without the toxic chemicals in cigarettes.
NRT comes in lozenges, mouth sprays, gum, and patches. Talk to your doctor about the best type of NRT for you. There are also medications to help you quit smoking such as Zyban bupropion and Chantix varenicline tartrate ; however, these may be most effective when taken before quitting smoking, so it's best to talk to your doctor.
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