Nicotine withdrawal: Symptoms, timeline, and how to cope

Nicotine is the addictive substance found in tobacco products, such as cigarettes and cigars. It is a drug that can affect a person’s brain function.

Once the body adapts to regular nicotine intake, people find giving up smoking difficult because of the uncomfortable symptoms of nicotine withdrawal.

Withdrawal symptoms usually peak after 1–3 days and then decrease over a period of 3–4 weeks. After this time, the body has expelled most of the nicotine, and the withdrawal effects are mainly psychological.

Understanding nicotine withdrawal symptoms can help people to manage while they quit smoking. This article will discuss nicotine withdrawal, including its symptoms and tips on how to cope with them.

What is nicotine withdrawal?

Nicotine has a number of different effects on a person’s body.

When someone uses a nicotine product, such as a cigarette, they absorb the nicotine through the lining of their nose, mouth, and lungs. From these locations, it enters the bloodstream.

When nicotine reaches the brain, it activates areas concerned with feelings of pleasure and reward and boosts levels of a chemical called dopamine.

Nicotine also affects areas in the brain related to:

• breathing
• memory
• appetite
• heart rate

When people use nicotine for an extended period, it leads to changes in the balance of chemical messengers in their brain.

When a person stops using nicotine quickly, they disrupt this chemical balance and experience physical and psychological side effects, such as cravings and low mood.

Experts describe this disruption of brain chemicals as nicotine addiction, and it is part of the reason why people find it so difficult to reduce or quit smoking.

Each person has a different experience of nicotine withdrawal.

Some people may feel the physical side effects more strongly than others. Some will experience mild symptoms for a few days, whereas others may have intense cravings and symptoms that last several weeks.

Withdrawal symptoms set in between 4 and 24 hours after a person smokes their last cigarette. The symptoms peak around day 3 of quitting and then gradually subside over the following 3 to 4 weeks.

For some, the cravings can last longer than other symptoms, and familiar places, people, or situations where someone used to smoke can trigger them.

Two hours after the last cigarette, the body will have already removed around half of the nicotine. The levels of nicotine continue to drop for the next few days until it no longer affects the body.

Alongside the withdrawal symptoms, people will also begin to notice positive changes. These can be improvements in their sense of smell and taste, less coughing, and easier breathing, particularly when exercising.

People should remember that many craving will only last for 15–20 minutes. This means that when someone feels a craving coming on, they can distract themselves in some way until it passes.

Many people find the following tips and strategies can help them cope with nicotine withdrawal symptoms:

• mentally preparing for the reality of withdrawal symptoms
• making a list of the benefits of quitting, and rereading them when a craving hits
• exercising more regularly during withdrawal, especially as a distraction from cravings
• adding social pressure by telling people about their decision to quit
• avoiding triggers, such as drinking alcohol or visiting specific places
• being realistic about how long quitting can take
• taking up new hobbies and keeping busy
• spending more time with friends who do not use nicotine

Outlook

Nicotine withdrawal symptoms can be uncomfortable and may feel overwhelming at times, particularly in the first week. Some people relapse because of this or are afraid of trying to quit.

But many people successfully overcome the challenge of nicotine withdrawal because of the benefits of quitting. Sometimes it can take a few tries before a person kicks the habit for good.

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