Stopping smoking can mean some days are challenging.
Some people:
- get low moods
- feel lonely
- become irritable or anxious
These feelings are common symptoms of nicotine withdrawal. But the symptoms are temporary and get better in about 4 weeks.
Nicotine replacement therapy (NRT) can help reduce symptoms.
How to cope with bad days
If you have a bad day, it can help to:
- find ways to cope with stress
- talk about how you feel
- focus on the benefits of quitting
Find ways to cope with stress
If you smoked to deal with stress or boredom, becoming a non-smoker can be hard to get used to. You may be more aware of stress for a while.
These feelings are very common and they will go away. They might only last a few hours or days. It gets easier after about 4 weeks.
There are lots of ways to reduce stress. You may need to try a few things to find what works best for you.
If you get bad news or feel stressed, remind yourself that smoking cannot change the situation.
Talk about how you feel
If you’re finding it hard, talking to someone is a great place to start.
You could:
- chat to a friend or someone you know who quit smoking
- contact our quit team for support
- follow the quit team on Facebook
Get help when you quit smoking
Focus on the benefits
You’re doing something great for your health. But your emotions might take a week or 2 to catch up.
It can help to:
- remember your reasons for quitting
- congratulate yourself for every cigarette you did not smoke
- think about the benefits you already feel - for example, a better sense of taste or finding it easier to breathe
- do something that makes you feel good