Withdrawal symptoms

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Nicotine is a powerful drug. People have a hard time dealing with withdrawal symptoms when they quit. Coping with withdrawal may not be easy, but keep in mind that most nicotine from smoking is flushed from your system after four to five days. The withdrawal symptoms begin during the first day and peak on the second or third day. They usually go away by the fourth week into quitting.

Here are some common withdrawal symptoms and coping tips as your body adjusts:

Headaches, nervousness or irritability – your body craves nicotine. This last for about 2 to 4 weeks.

  • Drink lots of water to flush out the nicotine and help with headaches
  • If your headaches get too bad try taking a mild pain killer
  • Do something to help you relax (e.g. listen to soothing music, take a warm bath, go for a walk)

Trouble sleeping – nicotine affects your sleep patterns, therefore your body is adjusting to new sleep patterns. This lasts for about 1 week. Tips:

  • Eliminate caffeine from your diet (e.g. coffee, tea, cola)
  • Do something to relax before bedtime

Dizziness – your body is getting more oxygen after you quit; however, it takes time for it to adjust. This lasts for about 1 or 2 days. Tip:

  • Stop and sit down for a moment, it should pass in a few seconds

Gas, stomach pain or constipation – withdrawal may affect the movement in your bowels; however, if will not last forever. Give your body a chance to adjust. The length of time people experience this withdrawal symptom varies between people. Tips:

  • Eat more vegetables and fresh fruit
  • Drink lots of water
  • Try a high fibre cereal

Cough, dry throat and/or coughing up phlegm – your lungs are trying to clear out the tar and other substances trapped in your airways. Tips:

  • Help your lungs by allowing yourself to cough out the trapped substances
  • Drink lots of water to thin out the mucus and make it easier to cough up

You feel tired and have low energy – nicotine is a stimulant. Your body needs time to learn how to adjust without the nicotine. This lasts for 2 to 4 weeks. Tips:

  • Give yourself extra time to rest
  • Try not to over work yourself

Chest is sore – you may have sore muscles from coughing, or tension in muscles due to cravings. This lasts for a few weeks. Tip:

  • Take some deep, slow breaths

Trouble concentrating – your brain is used to getting more stimulation from nicotine. This lasts for a few weeks. Tips:

  • Try not to overwork yourself
  • Take lots of breaks

You feel hungry – your brain may be confusing nicotine craving with craving for food, also you may have the urge to eat to distract yourself from smoking. This lasts for 2 to 4 weeks.

  • Eat healthy balanced meals and snacks
  • Try crunchy, low calorie snacks such as raw vegetables, pretzels, popcorn, and fruit