Page last updated on January 5, 2022.

Nicotine withdrawal symptoms are strongest during your first week of quitting and can last 2-4 weeks. Nicotine is completely out of your body in about 3 days.

Common symptoms of nicotine withdrawal:

• Dizziness
• Trouble concentrating
• Hunger
• Restlessness
• Depression
• Coughing
• Lethargy
• Headaches
• Sleeplessness
• Irritability

Most tobacco cravings only last 3 to 5 minutes.

3 Strategies to Overcome Nicotine cravings:

The Four D’s:

• Delay………………………………..Wait 5 minutes
• Distract yourself…………………Do something else
• Deep breathing…………………..Release tension
• Drink water………………………..Satisfy the craving

The Two R’s:

• Remind…………………………….Go over your reasons to quit. Keep a list of reasons and photos of loved ones handy in your wallet or a mobile app.
• Refuse……………………………..Think: it’s not that you can’t smoke, it’s that you don’t need to smoke.

Keep track of your urges.
Ask yourself the following questions:

• How often?……………………….Count how many urges
• How strong?………………………Rate them on a scale of 1- 5
• How long?…………………………Track how long each urge lasts
• What triggered them?…………Update your quit plan

7 Ways to Deal with Triggers:

• Change your routine or your environment.
• Clean your car, carpets, curtains, windows, and walls to erase the smell.
• Keep your hands and mouth busy with healthy habits. Snack on baby carrots, apple slices, celery sticks. Hold a pen in your hand to replace the feeling of a cigarette.
• Distract yourself by keeping busy. Maybe it’s time for that hobby or home project!
• Acknowledge your thoughts and feelings.
• Seek out support. Phone a friend or talk to a Quit Coach: Call 1-800-300-8086. Text “QUIT SMOKING“ or “QUIT VAPING“ to 66819.
• Use positive thoughts to get you through the urges.

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