Nicotine withdrawal is real. When you stop using nicotine products, your body needs time to adjust. However, withdrawal is a sign your body is healing, so don’t let it stop you from quitting tobacco or nicotine. Here’s what your body is going through during withdrawal and how to support yourself.

What Causes Withdrawal and How Long Does It Last?

Withdrawal is different for everyone. For most people, it can start within a few hours of quitting, peak around the third day and last for a couple weeks or up to a month.

Nicotine is the addictive chemical in cigarettes, vapes, dip and other tobacco products. Just like with other addictive chemicals, your body needs to get used to life without it when you quit. The longer you stay nicotine free, the better you will feel. Cravings may come and go after that, but they get easier to deal with. Just remember that every day without nicotine is a step toward feeling better.

Common Withdrawal Symptoms:

• Feeling cranky, angry or grumpy
• Having trouble focusing
• Feeling worried, restless or nervous
• Strong cravings for tobacco
• Feeling hungry
• Having trouble sleeping or weird dreams
• Feeling sad
• Headaches
• Feeling tired or having no energy

You may not experience every symptom, and each can feel different for every person. However, knowing what to expect can help you get ready for what’s ahead.

Tips for Managing Withdrawal

Making a plan to combat your withdrawal symptoms can ease your mind as you start your quit journey. Here’s how to fight off a few of the most common (and most frustrating) ones.

When You Have Strong Cravings

• Take deep breaths and remind yourself that cravings usually only last three to five minutes. You can get through them.
• Note what’s triggering them. In the first few days of quitting, it can be easy to confuse hunger or thirst with nicotine withdrawal, so keep water and healthy snacks nearby.
• Busy your hands with a stress ball, fidget toy or another activity. Try a new hobby like knitting, coloring or crossword puzzles to distract yourself.
• Change your routine if you can. For example, take a new route to work if you used to use nicotine in the car. A new routine without nicotine can be a gamechanger.

When You Feel Cranky or Grumpy

• Get some light exercise to boost your mood naturally. Go for a short walk, do some stretching or get active in your living room with jumping jacks or dancing.
• Practice self-care. Take a warm bath, journal or try meditating to make yourself feel better.
• Be patient with yourself and ask for help. Let the people around you know that you’re quitting and may not seem like yourself. Most people will understand and support you however they can.

When You Can’t Sleep

• Make your bedroom as cool and dark as you can with curtains and fans to make your space nice and relaxing.
• Stop drinking caffeine in the afternoon and evening. It may feel like you’re giving yourself a boost in the moment, but can actually keep you awake for hours after you consume it.
• Limit your phone, tablet and TV use before bed. The light from screens can make it harder to fall asleep.
• Create a calming bedtime routine to give your body time to relax before you try to fall asleep.

When You Feel Tired or Low on Energy

• Drink plenty of water throughout the day to stay hydrated and alert.
• Eat regular meals with plenty of fruits and veggies. Healthy options will keep your energy steady and help you avoid a crash later on.

How the Oklahoma Tobacco Helpline Can Help

You don’t have to handle withdrawal symptoms alone. The Oklahoma Tobacco Helpline has FREE resources and support to help you deal with triggers, cravings and stress and everything that comes with quitting.

Nicotine Replacement Therapy

The Helpline offers FREE patches, gum or lozenges to help ease cravings with small, measured amounts of nicotine, and without the harmful chemicals in tobacco products.

Coach Support

Having someone on your side can make a huge difference. The Helpline’s Coaches understand what you’re going through and can help you in hard and stressful moments with tips and advice.

Online and Text Support

Sometimes, small encouragements can have the biggest impact. When you sign up for the Helpline, you have the option to sign up for text messages full of tips, check-ins and pep talks to get you through the day.

Thinking About Quitting?

Don’t let the fear of nicotine withdrawal keep you from achieving your tobacco-free goals. No matter where you are in your quit journey, the Helpline has options for you. Check out our FREE services or sign up to learn more.

Quitting nicotine is one of the best things you can do for your health. Withdrawal symptoms are temporary, but the benefits of quitting last a lifetime.