Reasons for worsened feelings when quitting smoking and essential information
In the journey towards quitting smoking, many individuals may experience a range of symptoms as their bodies adjust to the absence of nicotine. This article provides an overview of the typical symptoms, timeline, and strategies to manage nicotine withdrawal.
Typical symptoms experienced during nicotine withdrawal include irritability, anxiety, mood swings, difficulty concentrating (often called "brain fog"), increased appetite, strong nicotine cravings, insomnia or other sleep disturbances, headaches, coughing, and a sore throat. These symptoms usually begin within a few hours after the last nicotine intake and peak within 1 to 3 days to 1-2 weeks, with intense cravings and mood disturbances especially common during this peak period [1][3].
The most difficult phase, often called "Hell Week," is within the first week when irritability, anxiety, and difficulty concentrating are heightened [1]. Sleep problems tend to start within the first 24-36 hours and persist through the first week [1][2]. On average, withdrawal symptoms last about 3-4 weeks, but some symptoms such as mood changes or cravings can persist for several months, particularly in people with a history of depression or quitting without support [1][3][5].
Here's a summary of the typical symptoms, their onset, peak duration, average duration, and the average time they last:
| Symptom | Typical Onset | Peak Duration | Average Duration | |------------------------------|-----------------------------|-------------------|------------------------| | Irritability, anxiety, mood swings, restlessness, frustration | Few hours after quitting | Days 1-3 to 1-2 weeks | 3-4 weeks, can persist longer | | Difficulty concentrating ("brain fog") | Within first 1-3 days | First week | 3-4 weeks | | Increased appetite | Early withdrawal phase | First week | Weeks to months | | Nicotine cravings | Within hours of last use | Days 1-3 to 1-2 weeks | Weeks to months | | Sleep disturbances | 24-36 hours after quitting | First week | Weeks | | Depression | Day 1 of quitting | First weeks | Few weeks to 1-3 months|
These symptoms reflect the brain's adjustment as it compensates for the absence of nicotine, which affects neurotransmitters like dopamine and serotonin involved in mood, motivation, and reward [5].
Quitting smoking can lead to a quick improvement in cholesterol levels. Many people feel much better shortly after quitting smoking, but some may experience symptoms for several months. To improve sleep during nicotine withdrawal, avoiding caffeinated beverages late in the day can be beneficial. Cutting back on coffee, tea, and other caffeinated beverages may also help in managing irritability during nicotine withdrawal.
Regular exercise, connecting with others, and doing something enjoyable can help manage feelings of sadness or anxiety during nicotine withdrawal. Quit-smoking medications can help in managing cravings during nicotine withdrawal. Walking or other physical activity can reduce feelings of restlessness or jumpiness during nicotine withdrawal.
More than 70% of individuals who quit smoking will experience cravings and increased appetite, which may persist for longer than 4 weeks. Within 1-2 years of quitting smoking, the risk of a heart attack drops markedly. The first 72 hours after the last cigarette are the most difficult, with cravings starting 4 hours after a cigarette, anxiety or irritability 24 hours after a cigarette, and a decrease in the frequency and duration of cravings 72 hours after a cigarette.
Within 3-6 years of quitting smoking, the likelihood of heart artery disease declines by 50%. Seeking help for addiction can be daunting or scary, but several organizations can provide support, such as the Substance Abuse and Mental Health Services Administration (SAMHSA) and the 988 Suicide & Crisis Lifeline.
The severity of nicotine withdrawal symptoms can vary among individuals and depends on the amount of nicotine consumption. Some genetic changes may account for 29-53% of the variation in withdrawal symptoms. People experiencing lingering symptoms during nicotine withdrawal may have issues with their mental health, such as irritability, anxiety, or trouble concentrating, which can last up to 4 weeks and then gradually reduce.
Choosing healthy, low calorie options for snacks can help prevent weight gain during nicotine withdrawal. Nicotine is highly addictive, with approximately 80-90% of smokers developing a dependence on it. Remember, quitting smoking is a challenging but achievable goal, and there are numerous resources available to help you along the way.
Individuals struggling with nicotine addiction may face mental health challenges, such as increased irritability, anxiety, and mood swings, during the health-and-wellness journey of quitting smoking [5]. These mental health symptoms can persist for several weeks, reflecting the brain's adjustment as it compensates for the absence of nicotine, which affects neurotransmitters like dopamine and serotonin involved in mood, motivation, and reward [5].
In the science surrounding nicotine addiction, it has been observed that some genetic changes may account for a significant portion of the variation in withdrawal symptoms, with people experiencing lingering symptoms potentially dealing with additional mental health issues [5]. Seeking help from mental health organizations like the Substance Abuse and Mental Health Services Administration (SAMHSA) can provide essential support during this challenging time.
