After quitting smoking, nicotine withdrawal sometimes leads to severe withdrawal symptoms. Help and tips against typical complaints are available here. Anyone who stops smoking often has to deal with severe withdrawal symptoms. Both physical and psychological consequences of nicotine withdrawal make it difficult for many former smokers to remain non-smokers and cause some to relapse as a result. In this article, we tell you which typical “side effects” can occur during smoking cessation, how long they last, and how best to alleviate the discomfort of withdrawal.
At what point do nicotine withdrawal symptoms occur?
When you stop smoking, the nicotine remaining in your body is completely broken down just two days after your last cigarette, but the hormonal changes take longer. For most nicotine addicts, the first withdrawal symptoms appear a few hours after the last cigarette and peak after two to three days.
6 Phases of withdrawal
Nicotine withdrawal and the symptoms that occur can be divided into six phases:
- Stable smoking phase: the smoker is not yet ready to quit smoking and seeks arguments against quitting.
- Reconsideration phase: the thought of quitting smoking occurs for the first time, and smoking cessation is considered in the next six months.
- Decision phase: the decision phase lasts about four weeks, towards the end of which the smoker seriously decides to stop smoking.
- Action phase: the smoking stop is completed. This phase lasts about six months. In this phase, the strongest withdrawal symptoms also occur.
- Maintenance phase: This phase lasts about five years. During this time, it should be relatively easy for the former smoker to give up smoking cigarettes.
- Non-smoking phase: the ex-smoker successfully became a non-smoker. He is convinced not to relapse and can resist the temptation to start smoking again.
What are typical psychological withdrawal symptoms from nicotine?
During nicotine withdrawal, various symptoms may occur to a greater or lesser degree – sometimes not at all. The main psychological manifestation of nicotine withdrawal is called craving, addictive pressure, or pining. Craving is characterized by a violent, almost insurmountable desire to consume a certain substance – in this case nicotine. Other psychological symptoms of nicotine withdrawal include:
- Increased irritability up to aggressiveness.
- Fatigue and sleep disturbances
- Cravings
- Concentration problems
- Sadness and depressive moods
- Restlessness and nervousness
Physical withdrawal symptoms
Typical physical symptoms of quitting smoking are:
- Sweating
- Tingling on the skin
- Shakiness
- Shortness of breath
- Nausea
- Stomach pain
- Headache and pain in the limbs
- Problems with the circulation
- Heart palpitations
- Diarrhea
- Dizziness
In addition, nicotine ensures that fats and carbohydrates are processed more quickly in the body. If, in addition, any cravings are satisfied with sweets and Co, it can quickly lead to weight gain as a result of a smoking cessation.
How long do physical withdrawal symptoms from nicotine last?
The most severe physical withdrawal symptoms from nicotine last about seven to ten days for most people. The body needs at least this time to readjust hormone balance and metabolism. After four weeks, hormone secretion is back to a completely normal level. An increased susceptibility to infections shortly after stopping smoking is also normal. A London study showed that the likelihood of the occurrence of cold symptoms and inflammation of the mouth increases in the first three weeks after quitting smoking. Especially in the case of a prolonged occurrence of physical symptoms, many people are unsettled and suspect serious illnesses. To rule this out, it is advisable to consult a doctor. However, it is also important not to drive yourself crazy should the withdrawal symptoms last longer than expected.
When do the psychological withdrawal symptoms from nicotine subside?
It is far more difficult to make the switch if you have a strong psychological dependence, which may well take two to three months. It is also not uncommon for symptoms to still be present after six to nine months.
- Typically, the craving for cigarettes, which usually occurs in spurts, weakens over time and subsides almost completely after about eight to ten weeks.
- Often there is a kind of “depressive hole” between the sixth and tenth week after quitting smoking, before the mental state gradually improves again. An alternation of high phases and sad phases during withdrawal is not uncommon.
- Often, a few months after quitting smoking, severe withdrawal symptoms – especially craving – occur once again, which can be attributed to the breakdown of the nicotine-like substance nornicotine.
Basically, the duration of withdrawal depends on the amount and length of the previous nicotine consumption. The more was consumed, the longer is to be expected with manifestations of nicotine withdrawal. The duration of psychological withdrawal symptoms varies from person to person.
Relieve nicotine withdrawal symptoms: avoid stress.
Many smokers appreciate the calming effect of a cigarette in stressful situations. However, the craving for a cigarette in stressful situations results from a psychological fallacy. In one study, it was shown that a cigarette primarily relieves the stress caused by nicotine withdrawal. In the acute moment, however, the person thinks that smoking will reduce the situational stress. Smoking therefore does not combat stress; rather, it triggers more stress through regular withdrawal symptoms. In the long term, therefore, stopping smoking also contributes to a feeling of less stress. Nonetheless, those who quit smoking should try to avoid stressful situations. There are numerous activities that can reduce stress levels, such as sports or regular meditation. Even a daily ten-minute walk helps to become noticeably more relaxed.
What to do about irritability as a result of nicotine withdrawal?
Those who suffer from increased irritability and frustration are especially helped by plenty of exercise. Sports release happiness hormones. Relaxation exercises such as meditation or sharing with close social contacts also help to relax and distract. It may be advisable to explain your situation to those around you, thus soliciting understanding at an early stage, as well as ruling out any misunderstandings as a result of your irritability.
What helps with fatigue as a withdrawal symptom?
Fatigue and sleep disturbances are common symptoms of nicotine withdrawal. Taking regular small rest periods during work helps combat these symptoms and restore energy. To help you fall asleep, for example, you can enlist the help of time-honored home remedies, such as hot milk with honey or tea with valerian root. Sleep exercises can also help to calm the circling thoughts and come to rest.
Withdrawal symptom “cravings”: what to do?
During the withdrawal phase, attention should be paid to a balanced diet. To be prepared for cravings and not to resort to sweets, you can prepare healthy snacks, such as fruits or nuts. In this way, one can counteract a strong weight gain as a result of quitting smoking. In many cases, a strong feeling of hunger is also related to insufficient fluid intake. Therefore, when weaning off nicotine, it is especially important to drink plenty of fluids.
Nicotine withdrawal: what to do about concentration problems?
For concentration problems, it helps to divide tasks to be completed into smaller blocks. Stress should be avoided as much as possible. A walk in the fresh air during breaks or consciously allowing short daydreams also contribute to relaxation and can thus help to concentrate better again afterwards.
What to do about depressed mood after quitting smoking?
Since happiness hormones are released during smoking, dejection is a common consequence of nicotine withdrawal. The body must first relearn to produce the happiness hormones elsewhere. Anyone who suffers from low spirits or depressive moods as a result of quitting smoking should do things that produce particularly high levels of feelings of happiness. These can be social activities such as dancing or team sports.It often helps to look for a new hobby in which one feels fulfillment and confirmation. If the depressive mood is particularly severe, a psychologist should be consulted.
What can be done about psychological dependence when smoking?
While the physical signs subside after a short time, overcoming psychological dependence can be much more difficult. Reaching for a cigarette has numerous social and psychological functions. Depending on the situation, a cigarette can serve, for example, as a conversation starter, a reason to take a break, or to mask insecurity. Habits also play a role, for example the reward cigarette after work. The longer someone has smoked, the more situations they associate with smoking a cigarette. What helps here is to replace the trained smoking ritual with other rituals. For example, in the beginning, every time you feel a craving for a cigarette, you can write down this situation and think about what substitute ritual you could perform. For example, the relaxation cigarette after work could become making and enjoying a delicious, soothing tea or eating an apple.
How can nicotine replacement products help quit smoking?
Nicotine replacement products are a popular way to quit smoking. The body thus continues to be supplied with nicotine – for example, through nicotine-containing chewing gum or patches. The withdrawal symptoms are dampened, and the dose is gradually reduced until no withdrawal symptoms occur at all. Specific supports may include:
- Nicotine gum
- Nicotine patches
- Nicotine sprays
In certain cases, such substitutes can help to facilitate smoking cessation – but their effect is controversial. It is best to seek advice from a doctor or addiction help whether these means are suitable for you. E-cigarettes are also sometimes used as a smoking cessation aid. However, their actual benefit in this regard is far from undisputed, as the so-called “vaporizing” is also harmful to health.
Social environment facilitates smoking cessation
Anyone who stops smoking would do well to talk to ex-smokers in their circle of acquaintances, in forums or self-help groups. These can often give sufferers confidence and valuable tips on how to stop smoking as pleasantly as possible. Particularly if the entire environment continues to smoke, stopping smoking is often incredibly difficult. In this case, the social environment should be informed of the smoking cessation in any case. Ideally, you should quit together with a friend. This way you can motivate and control each other. Environments in which people smoke should be avoided.
When is a good time to quit smoking?
Phases of relaxation, such as vacations, are particularly suitable for quitting smoking. Those who are currently in a stressful phase should therefore rather wait with quitting, so as not to make quitting unnecessarily difficult. It is important to remember that relapse is not a disgrace. Instead, see it as an opportunity to learn from it and do better next time!
Why do people smoke in the first place?
Surely, every smoker is aware of the negative health effects of smoking. Yet many people smoke – why? The nicotine intake from smoking causes the brain to release the happiness hormones dopamine and serotonin. As a result, people experience a feeling of reward when they smoke. In addition, adrenaline is released when smoking, and the blood vessels dilate, resulting in the stimulating effect.
Bottom line: quitting smoking is worth it!
A smoking stop is pleasant in the rarest cases, but the positive effects far outweigh them. Non-smokers live longer and healthier, are more relaxed and less prone to illness. In any case, a doctor should be consulted if withdrawal symptoms are particularly severe.
