What Is Nicotine Withdrawal?

Medically Reviewed by Shruthi N, MD on July 08, 2024
Written by Shawna Seed
7 min read

Millions of people know from personal experience that smoking is a tough habit to kick. That's because nicotine is addictive. Even though nicotine’s high isn’t as dramatic as that of cocaine or heroin, it’s equally as addictive as those illegal drugs.

And nicotine withdrawal is very real. It’s why so many smokers try many times before they finally quit for good.

Nicotine affects all areas of your body, from your heart and blood vessels to your hormones, metabolism, and brain. When you don’t have it anymore, you go through withdrawal. You’ll physically crave that nicotine hit and become irritable if you can’t have it.

Nicotine withdrawal usually lasts only a month or so, but you could be fighting the mental battle against cigarettes for a long time.

Depending on how long you’ve smoked and how many cigarettes you have a day, symptoms of nicotine withdrawal can last anywhere from several days to several weeks.

Nicotine withdrawal involves physical, mental, and emotional symptoms. The first week, especially days 3 through 5, is always the worst. That’s when the nicotine has finally cleared out of your body and you’ll start getting headaches, cravings, and insomnia.

Most relapses happen within the first 2 weeks of quitting. If you can get over that hump, the physical symptoms will start to go away — but you’ll still be dealing with mental and emotional challenges such as anxiety, depression, and irritability. Those will also taper off after a few weeks.

When you quit nicotine, your body reacts to the change. The symptoms of withdrawal can be physical, mental, and emotional.

You may feel nauseated, irritable, or jumpy. You may have trouble concentrating or sleeping. You'll probably crave nicotine. And you may be hungrier than usual.

Nicotine withdrawal can be unpleasant, but it's not dangerous to your health.

Everybody is different, and symptoms of withdrawal depend on many things, like how long and how many packs a day you’ve smoked. But for the most part, you can expect to have these common physical issues when you quit.

Appetite

Within a day or so of your last cigarette, your appetite will shoot up for a while. Cigarettes bind to receptors in the brain that augment the release of the neurotransmitters serotonin and dopamine from the brain. These two chemicals reduce hunger. When they’re out of your system, you’ll want to eat more. A lot of people also find that they eat to fill the time when they used to be smoking. And unfortunately, you might crave more carbs and sweets. The first 2 weeks are the worst -- most people gain about 5 to 10 pounds as they try to quit smoking. Remember that the benefits of quitting smoking are greater than the risk of adding a few pounds. However, you can take steps to manage appetite and weight gain. They include:

  • Increase your level of physical activity.
  • Talk to a nutritionist.
  • Ask your doctor about a prescription for bupropion, which may help reduce weight gain.
  • Try nicotine gum or lozenges. These nicotine replacement products may help you avoid weight gain.

Cravings

Nicotine cravings are the symptoms you will deal with the longest, and they could start just 30 minutes after your last cigarette. Each craving will last only about 15 to 20 minutes, but they’ll keep coming. You’ll need to do your best to avoid triggers (such as drinking alcohol or being around people who smoke) and find ways to get yourself through each craving. Steps you can take to battle cravings include: 

  • Nicotine replacement products
  • Eat carrots, apples, celery, or other crunchy, healthy foods
  • Chew sugarless gum
  • Practice deep breathing
  • Remind yourself that the craving will pass

Cough after quitting smoking

Your respiratory system can’t clean itself very well when nicotine is around. As your body works it out, you’ll probably have a cough that could last for a few weeks. Drinking plenty of fluids can help relieve your cough.

Headaches after quitting smoking 

Headaches are common in the first few weeks after quitting nicotine. You can take over-the-counter pain relievers such as ibuprofen, acetaminophen, or naproxen. Staying hydrated may help stave off headaches. Once the headache hits, relaxation techniques such as deep breathing might help ease the pain. An ice pack applied to your forehead might also give you relief.

If you have symptoms of migraine, your doctor may prescribe medicine specifically designed for those types of headaches, including triptans and calcitonin gene-related peptide inhibitors.

Dizziness after quitting smoking

This symptom actually might be a good sign -- it means your body is returning to normal without nicotine. You're getting more oxygen than you did before. Dizziness usually eases within a couple of days of quitting. Until it lets up, move slowly when you're changing positions, such as getting up from a chair.

Fatigue after quitting smoking

Nicotine is a stimulant and perks you up, so you’ll probably feel tired without it. But you’ll also be restless and might have insomnia. Short naps can help you fight off fatigue. You might notice fatigue is especially an issue in the afternoon. Try to plan activities that will keep you engaged.

Constipation after quitting smoking

For the first month, constipation can be another unpleasant side effect. To deal with it:

  • Eat more fruits, vegetables, and whole grains.
  • Drink plenty of water.
  • Exercise.

Like physical symptoms, the mental and emotional effects of quitting smoking vary from person to person. But you can expect dealing with some or all of the following signs of withdrawal:

Anxiety after quitting smoking

Smoking relieves stress, so your anxiety can skyrocket when you quit. It tends to start around the third day of quitting and can last a few weeks. To manage your anxiety, try these steps:

  • Remind yourself that your anxiety is temporary.
  • Reduce your caffeine intake.
  • Try relaxation techniques such as yoga or deep breathing.
  • Take a walk or engage in another relaxing physical activity.
  • Ask your doctor whether nicotine gum or lozenges would help.

Depression after quitting smoking

This can start the first day you quit but is generally gone within a month. If you have a history of anxiety and depression or both, yours could last longer. You might need extra help from your doctor to manage your symptoms. Steps you can take include: 

  • Spend time with friends or family.
  • Try to identify the specific feeling that's bothering you. Are you hungry? Tired? Bored? Address those specific issues.
  • Exercise, which is shown to boost mood.
  • Make a list of your concerns and potential solutions.
  • Ask your doctor whether medication might help your depression.

Irritability after quitting smoking 

You might have a short fuse and find yourself angry from time to time as you deal with the physical symptoms. It’s normal and should pass. It might help to: 

  • Remind yourself these feelings are temporary
  • Set aside some quiet time for yourself
  • Exercise
  • Limit your caffeine 
  • Try relaxation exercises
  • Try nicotine gum or lozenges

Brain fog after quitting smoking 

You’ll probably have a hard time concentrating as the nicotine wears off and leaves your body. Your concentration level probably will return to normal after a few weeks. You might want to time your quitting to a period -- such as a weekend --- when your mental load is lighter for a few days. Try organizing your work to allow for breaks when your concentration lags.

Here’s what you can expect after finishing your final cigarette:

30 minutes to 4 hours. The effects from the nicotine will wear off and you’ll start to crave another cigarette.

10 hours. You’ll be very restless, physically craving a cigarette, and wondering how to fill the time. You may feel sad and hopeless.

24 hours. Irritability kicks in and your appetite increases.

2 days. You’ll have headaches as the nicotine leaves your system.

3 days. The nicotine should be gone now. Your cravings taper off but anxiety will start to rise.

1 week. Pat yourself on the back, you've made it through the worst. Keep avoiding those triggers.

2 to 4 weeks. You still won’t have much energy, but the brain fog will be clearing up and your appetite will settle down. Your cough, depression, and anxiety will also improve.

5 weeks on. The challenge now is keeping a strong mental game.

When you quit nicotine, you can expect physical, mental, and emotional symptoms. Those can include cravings, headache, cough, anxiety, irritability, and mental fog. The symptoms will begin within hours of quitting and may last a few weeks. Nicotine replacement gum and lozenges might help. Steps you can take at home include getting plenty of rest, eating a healthy diet, drinking plenty of water, and trying relaxation exercises. If your symptoms are especially difficult, talk to your doctor. A prescription medication may help you through withdrawal.

Can nicotine withdrawal make you sick?

Nicotine withdrawal is not dangerous. In fact, quitting nicotine is one of the best choices you can make for your health. The benefits of quitting far exceed any physical symptoms you might have, including headache, nausea, and dizziness.

What are the Five D's of quitting smoking?

These are actions you can take when you feel the urge to smoke. They are:

  • Delay reaching for a cigarette for 10 minutes. Your urge to smoke might pass in that time.
  • Deep breaths may help you through what you're feeling right now.
  • Drink water slowly, one sip at a time.
  • Distract yourself with something else -- a physical activity, or a healthy snack, for instance.
  • Discuss. Talk to your friends and family about your quitting and get their support.

How long does it take for nicotine to leave your system?

Nicotine should be out of your system within 3 days of your quitting.

How long does nicotine flu last?

Nicotine flu isn't a specific illness. It's slang for the symptoms you may feel during nicotine withdrawal. Most symptoms are gone within a month.