Smoking withdrawal symptoms and how to combat them

We’ve compiled a list of common symptoms and some strategies you can employ to mitigate them.

Updated: Thursday 15 April 2021

The withdrawal symptoms are inevitable when quitting, and can be very hard to resist. Here at Pharmica we’ve compiled a list of common symptoms and some strategies you can employ to mitigate them.

Symptom	Expected Duration	Cause	Relief
Fatigue	2-4 weeks	Nicotine in the brain acts as a stimulant, without it malaise can set in	Sleep (15-40 mins), Try NRT to reduce severity of symptoms
Irritability, Headaches	2-4 weeks	Nicotine cravings	Meditation, Hot baths, Walk
Insomnia	1 week	Brain wave function is impacted by nicotine, influencing sleep	Avoid tea, caffeine and soft drinks after 6pm; Meditate, Exercise (if able)
Cough, Dry/ Sore Throat, Nasal Drip	2-3 days	Mucus covering blocked airways make their way out of the body	Drink Fluids; try cough sweets; chew gum
Dizziness	1-2 days	Oxygen content in the blood increase with decreasing Carbon monoxide levels	Avoid rapidly movement e.g. standing up/ sitting down quickly
Lack of Concentration	A few weeks	Lack of nicotine stimulant causes neurological changes	Plan your workload, ensure stress avoidance
Constipation, Gas, Irregularity, Stomach Pain	1-2 weeks	Intestinal movement decreases briefly	Drink fluids; consume roughage: fruits, vegetables and cereals
Hunger	Up to several weeks	Cigarette cravings can manifest as hunger	Drink water; low calorie snacks (air popped popcorn)
Craving for a Cigarette	Cravings occur within 2-3 days; reducing in frequency over months and years	Nicotine Withdrawal	Distract yourself; meditate; exercise; remember cravings only last a few minutes
Tightness in Chest	A few days	Can be due to coughing, or nicotine withdrawal causing tension in the body	Relax and Meditate

Withdrawal symptoms usually peak 1-3 days after quitting and then rapidly decrease in severity over 3-4 weeks. At this point most nicotine in the body has been removed and the remaining withdrawal effects are psychological. The severity and duration of symptoms will be different from person to person, however heavier users tend to feel the effects more severely.

Cravings can come in two forms, constant background urges or sudden intense desire to smoke. Background cravings tend to decrease in intensity over several weeks. Sudden intense cravings are onset by cues such as alcohol, anxiety, low mood, good mood, arguments, stress or even coffee! It is always good to remember that intense cravings will subside within minutes, not only that but they can worsen symptoms of stress and anxiety in the long term.

Reminding yourself about the reasons you chose to quit smoking can help reinforce your resolve.

Written by: Greg Smith

Digital Marketing Manager

As Pharmica’s Digital Marketing Manager, Greg manages, optimises and oversees a range of digital marketing channels essential for business growth.

Day-to-day, Greg implements brand awareness campaigns, analyses data and works closely with the team to enhance user experience.

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What Quitting Smoking Will Do for Your Health