Most people have some nicotine cravings and withdrawal symptoms when they give up smoking.
These can be uncomfortable. But they are temporary - most symptoms stop after a month.
If symptoms do not improve or you’re worried, talk to:
- your GP
- a stop smoking advisor - they can give you information and advice on managing withdrawal
Quit smoking with our help
Cravings
The cravings you have depend on how often and how long you smoked.
Cravings for nicotine can start 30 minutes after your last cigarette. Individual cravings usually pass in 3 to 5 minutes.
You may get the most cravings 2 to 3 days after you stop smoking. Nicotine cravings gradually reduce the longer you stay quit. They usually improve 4 to 6 weeks after you stop smoking.
You may get unexpected cravings long after you quit smoking. These are usually related to things you associated with smoking. For example, seeing someone else smoke.
How to deal with cravings
Deal with cravings by using the 4 Ds.
Distract
Distract yourself by focusing on something else.
Find some distraction tips
To distract yourself when you have cravings, you could:
- call a friend
- step outside for some fresh air
- chew some chewing gum
- eat a healthy snack such as carrot sticks
- do something physical such as a yoga stretch, walking up the stairs or sweeping the kitchen
- do a short exercise to manage stress
Delay
Delay doing anything about the craving until it passes.
Deep breaths
Take 20 deep breaths.
Drink water
Drink a cold glass of water or fruit juice.
Nicotine withdrawal symptoms
Nicotine withdrawal symptoms include:
- low moods, irritability and anxiety
- headaches
- sleep problems
- low energy
- constipation
- nausea
- weight gain
You may not have all of these symptoms. But there are things you can do to cope with withdrawal symptoms.
Moods, irritability and anxiety
Low mood, irritability and anxiety usually get better within about 4 weeks.
To cope with mood changes, you could:
- deal with cravings using the 4 Ds instead of smoking
- remind yourself that these feelings are temporary
- congratulate yourself for coping with life without smoking
- ask others to understand and be patient
- do things that make you feel good
You can also relax and reduce stress with activities you enjoy, such as:
- physical activities such as walking, jogging, dancing, cycling or swimming
- listening to music, reading, sewing, doing jigsaws or gardening
- exercises to manage stress - for example, take 20 deep breaths
Headaches
Headaches from nicotine withdrawal usually stop within 3 to 4 weeks.
To help reduce headaches, you can:
- do regular physical activity
- eat regularly
- drink enough water
- use nicotine replacement therapy (NRT) to help you stop smoking
Non-urgent advice: Talk to your GP if you have:
- severe headaches that do not stop
- headaches with other symptoms that worry you
Sleep problems
Sleep problems after you quit usually stop after 2 to 3 weeks.
To improve your sleep, you can try to:
- reduce caffeine, such as tea, coffee or some fizzy drinks
- stay active during the day
- relax before bedtime with a book or a bath
Sleep problems - tips and self-help
Change in energy levels
Your energy might increase after you stop smoking. This is because more oxygen gets into your bloodstream as the carbon monoxide leaves your body.
But some people find they have less energy for a while. This is because the body stops producing adrenaline in response to nicotine. Low energy is temporary and improves after 2 to 3 weeks.
Constipation and nausea
About 1 in 10 people get constipation when they give up smoking. It can take 2 to 3 weeks to get better. Constipation can happen with nausea. Some people can have nausea without constipation.
Changes to your diet and lifestyle can help, such as:
- eating lots of fruit, fibre and vegetables
- drinking lots of water
- doing physical activity every day
Ask a pharmacist about treatments to ease constipation.
Weight gain
Many people who smoke worry that quitting smoking will make them gain weight.
It can happen if you:
- confuse cravings for nicotine with cravings for food
- replace smoking with snacking
But you can avoid gaining any weight if you eat well and stay active.
If you’re worried about weight gain:
- eat 3 balanced meals a day, with plenty of vegetables and fruit
- prepare healthy snacks - such as celery, carrot sticks or fruit
- drink water or low-calorie drinks and avoid sugary soft drinks
- remind yourself that stopping smoking is the most important thing you can do for your health