Nicotine is a very addictive drug and it is found in tobacco. You can expect to feel nicotine withdrawal symptoms after you quit smoking. They are usually worse during the first three or four days and there are things you can do to help you cope.

• Constipation
• Sweating
• Tiredness
• Dizziness, headache
• Cravings
• Hunger
• Anger, restlessness, nervousness
• Dry mouth/cough
• Can't concentrate
• Feeling down
• Difficulty sleeping
• Nicotine Replacement Therapy (patch, gum)

Each smoker's experience is different, and although withdrawal symptoms may be unpleasant, they do pass.

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Symptoms

Constipation

• Drink a least 6 - 8 glasses of fluid (water or fruit juice) a day
• Eat whole grain bread, cereals, fruit and vegetables
• Drink prune juice
• Exercise

Sweating

• Drink lots of clear fluids, e.g. water, apple juice, jello
• Take a warm shower

Tiredness

• Exercise
• Sleep at a regular time
• Take a nap during the day if possible
• Drink a least 6 - 8 glasses of fluids a day

Dizziness, Headache

• Use relaxation techniques, e.g. deep abdominal breathing
• See a doctor if persistent and severe

Craving a Cigarette

Remember it will pass in a few minutes.

• Take some deep breaths
• Keep your hands busy
• Place something in your mouth, e.g. clean straw, chew gum
• Get support, e.g. call a friend
• Go to a smoke-free environment
• Increase your activity, e.g. run, walk, dance

Hunger

• Stick to a balanced diet
• Snack on healthy low-calorie snacks (i.e. fruit, vegetables, unbuttered popcorn, melba toast)
• Eat at regular times

Feelings of anger, restlessness, nervousness

• Remind family and friends this will last only a short time
• Avoid stressful situations when possible
• Drink less coffee, cola, tea and other caffeinated drinks
• Take some deep breaths
• Play with small objects like a key chain or a pen.
• Get physically active

Dry mouth, cough

• Drink water
• Breathe deeply
• Chew gum; suck mints (sugar-free)

Can't Concentrate

• Take some deep breaths
• Rest
• Do something else
• Take a break, e.g. exercise

Feeling down

• Get support, e.g. call a friend
• Get involved in activities, e.g. volunteer
• Think about the positive things about quitting

Difficulty sleeping

• Relax with a warm shower
• Do deep breathing exercises
• Exercise during the day
• Drink less coffee, cola, tea and other caffeinated drinks

Nicotine Replacement Therapies (NRT) like the patch, gum, and inhaler are safe and effective for handling withdrawal symptoms and cravings. Addiction to nicotine is hard to break and using NRT can double your chances of success. Talk to your doctor and/or pharmacist before using NRT.

If withdrawal symptoms continue or seem to get worse, you should check with a doctor. It's possible that your smoking has been hiding the symptoms of an illness.

Find out about Quit Smoking Resources in your community or call Toronto Health Connection 416-338-7600.

Adapted from the Regional Niagara Health Department

Last updated March 2010