When you start your quit attempt, your body will go through withdrawal from nicotine. Withdrawal symptoms peak between the first two to four days. Having a plan can help you get past your cravings (e.g., chewing sugarless gum, squeezing a stress ball). Determining what will work for you when it comes to managing cravings will help you beat them. Cravings can be intense, but they pass and you can do it!
Here are common withdrawal symptoms and ways to deal with them:
Constipation
- Drink at least six to eight glasses of water a day.
- Eat whole grain bread and cereals, as well as fruit and vegetables.
- Drink prune juice.
- Go for a walk or do another activity that you enjoy.
Sweating
- Drink water to flush out toxins and hydrate your body.
- Take a warm shower or bath.
Tiredness
- Go for a walk or do another activity that you enjoy.
- Maintain regular bedtime and wake times.
- Drink at least 6 – 8 glasses of water a day.
Dizziness & Headache
- Use relaxation techniques e.g. deep abdominal breathing.
- See a health care provider if headaches or dizziness are persistent or severe.
Craving Tobacco
- Remember it will pass in a few minutes
- Take some deep breaths.
- Keep your hands busy.
- Chew gum or place something in your mouth e.g., clean straw.
- Get support e.g., call smokers’ helpline or talk to a friend.
- Go to a smoke-free environment.
- Go for a walk.
Hunger
- Snack on fruit, vegetables or other healthy foods.
- Maintain regular mealtimes.
- Drink lots of water.
- Get more food tips for quitting.
Feelings of Anger, Restlessness, Nervousness
- Ask your friends and family members for support.
- Get advice from a quit specialist at smokers’ helpline.
- Avoid stressful situations when possible.
- Drink less coffee, cola, tea and other caffeinated drinks.
- Take some deep breaths and take the time to relax.
- Play with small objects like a key chain, pen or stress ball.
- Go for a walk.
Dry Mouth & Cough
- Drink water.
- Breathe deeply.
- Chew sugarless gum; suck mints (sugar-free).
Can't Concentrate
- Take some deep breaths.
- Rest.
- Take a break from what you’re doing.
- Do something else for a few minutes.
- Go for an activity break – a quick walk can help re-energize your mind and your body.
Feeling Down
- Get support. Call smokers’ helpline or talk to a friend.
- Remind yourself of the positive things about quitting.
- Talk to your health care provider often during your quit attempt, especially if you are experiencing a change in your mood and/or your withdrawal symptoms are not manageable.
Difficulty Sleeping
- Relax with a warm shower or bath.
- Do deep breathing exercises.
- Being active during the day can help you sleep better at night.
- Drink less coffee, cola, tea and other caffeinated drinks.
If withdrawal symptoms continue or seem to get worse, you should check with your heath care provider. It’s possible that your smoking has been hiding the symptoms of an illness.
