When you quit tobacco, you may experience mildly unpleasant feelings due to withdrawal. This is a natural reaction as your body gets rid of the nicotine in your system. Withdrawal symptoms can last a few days to a few weeks. Just know that it won’t last forever.

Here are some nicotine withdrawal symptoms you might experience, plus tips to help you stay strong.

1. Hunger

Nicotine suppresses your appetite, so it’s normal to feel hungrier when you quit. Plan a healthy, balanced diet to help avoid weight gain. Keep healthy snacks around and drink plenty of water. Learn more about infused water recipes to maintain a healthy diet.

2. Sweating

Perspiration helps your body eliminate toxic chemicals. Drink plenty of water to replace fluids you might be losing.

3. Itchy Hands & Feet, Sore Scalp

Smoking makes it harder for your blood to circulate. When you stop smoking, your blood flow improves, which can cause sensations you are not used to. Exercise helps your body restore normal blood flow, and the longer you stay quit, your body will adjust.

4. Insomnia

After you quit, you may have a hard time falling asleep. Practice deep breathing and relaxing before you go to bed. Herbal teas, a warm bath or a glass of warm, low fat milk may help. If serious insomnia persists, talk to your doctor.

5. Drowsiness

Nicotine is a stimulant and going without it can make you sleepy. Regular exercise can help you get a better sleep routine. Plan to get some extra sleep each night when you first quit.

6. Irritability

Quitting is tough, and you may get annoyed by little things at first. Don’t worry. It’s completely normal. Soon, you’ll be back to your usual self.

Ready for the good news? Withdrawal symptoms are only temporary. It usually takes about 3-4 weeks for your body to get rid of the nicotine still in your system.

Are you currently battling withdrawal? Nicotine replacement therapy may help. Get a free, two-week supply of patches, gum or lozenges from the Oklahoma Tobacco Helpline. Register today!