Withdrawal Symptoms Whilst Trying To Quit Smoking

Nicotine is an addictive compound that can be found in cigarettes, making it very difficult to quit smoking. Although nicotine itself has no additional effects on the body, all the other harmful components found within cigarettes make smoking detrimental to your health. Quitting smoking is the best option, and although the process may be difficult, there are some ways to manage withdrawal symptoms and make the process of quitting easier. 

Why Is Smoking Addictive?

Cigarettes are addictive because they contain nicotine, a compound that can be just as addictive as cocaine, alcohol, and morphine. Nicotine is known to cause the following effects:

• Reducing feelings of depression
• Boosting general mood
• Reducing irritability
• Producing a sense of well-being
• Enhancing concentration
• Reducing appetite

The issue with smoking cigarettes lies in the 70+ carcinogens found within them. These chemicals are the cause of developing smoking-related diseases, including heart disease, lung cancer, and stroke.

Although most smokers want to kick the habit to improve their health, nicotine withdrawal makes it daunting for most users to quit.

Symptoms Of Nicotine Withdrawal

The severity of your nicotine withdrawal symptoms will depend on how much you smoke and for how long you have been smoking. Symptoms usually begin within 30 minutes of your last cigarette and will highly depend on your addiction level.

Symptoms of nicotine withdrawal include:

• Excessive sweating
• Intense nicotine cravings
• Tingling in your hands and feet
• Nausea and abdominal pain
• Constipation
• Sore throat and coughing
• Insomnia
• Persistent headaches
• Difficulty concentrating
• Irritability
• Depression and anxiety
• Weight gain

These withdrawal symptoms normally peak within two to three days of quitting.

How Does Nicotine Withdrawal Work?

Nicotine cravings are caused by nicotine receptors in the brain. The more you use nicotine, the more the activity of these receptors will increase. This will make you want to keep smoking so that these receptors are satisfied and kept active. When you start to ignore these receptors, you start to experience smoking withdrawal symptoms.

When you do start to ignore these receptors, they become less active and start to disappear. Most withdrawal symptoms fade completely within two to four weeks (although more intense smokers may feel the side effects up to several months).

Treating Nicotine Withdrawal

If you have made the decision to quit smoking, it is a good idea to talk to a healthcare professional and discuss the options that will suit you best. They will also be able to give you advice on how to manage your withdrawal symptoms or provide prescription medication to alleviate them.

There are several different options for handling nicotine withdrawal, including:

• Over the counter (OTC) nicotine replacement medication, such as nicotine gum or patches
• Non-nicotine prescription medication, such as varenicline (Chantix) or bupropion (Zyban)
• Prescription nicotine replacement medications, such as inhalers or nasal sprays
• Vaping e-liquids that contain nicotine

These methods can help to reduce the symptoms of nicotine withdrawal by decreasing the amount of nicotine in your body little by little instead of all at once. 

Vaping e-liquids that contain nicotine has proven to be the most effective method of quitting smoking, as vaping is more affordable, and will still allow you to satisfy your nicotine cravings without inhaling any of the harmful chemicals that can be found in cigarettes. This is especially true if you have an emotional connection to smoking – vaping closely mimics the process, which can make you feel more at ease.

Should I Quit Cold Turkey?

If you smoke under 10 cigarettes a day, quitting immediately may be a good option for you. Your withdrawal symptoms will be tougher at first, but you will get rid of them more quickly. Some additional tips for those who are looking to quit smoking cold turkey include:

• Choosing a suitable date to quit smoking (preferably when you have some free time and an empty calendar)
• Making a list of personal reasons for quitting and re-reading it
• Reminding yourself that withdrawal symptoms are temporary (and that you will start doing much better after day three or four)
• Reaching out to friends, family, or support groups
• Drinking lots of water and staying hydrated
• Chewing sugar-free gum
• Doing light exercises

What Are The Biggest Complications I Can Expect When Quitting Smoking?

Increased appetite, weight gain, and mood changes are some of the toughest challenges reported by those who have quit smoking.

Managing Increased Appetite And Weight Gain

When you quit smoking, your sense of smell and taste buds will return to their original state. This is a positive side effect, but you will notice increased food cravings and weight gain, even if you never craved these foods before. 

You can manage cravings and prevent weight gain by:

• Eating slowly and savouring your food
• Opting for healthier snacks, such as fruits and vegetables, raw nuts, or low fat yoghurt
• Avoiding distractions while eating – focus on your food and keep track of whether you are hungry or just bored
• Doing some exercise to manage your weight

Managing Changes In Mood

Some people, especially those who are predisposed to anxiety and depression, may experience an increase in the intensity of these mental states. If you are taking any medication for anxiety or depression, stick to your dosage. The intensity of these states will gradually decrease once you have reached the three to four day mark. 

How To Combat Withdrawal Symptoms

If you are quitting smoking, you will experience some withdrawal symptoms. However, there are some ways to combat the most common withdrawal symptoms.

• Sore throat and dry mouth – drink plenty of water and chew sugar-free gum

• Headaches – Take a bath, meditate, lay in a cool, dark room, or take some over the counter pain medication

• Insomnia – Create a nighttime routine – turn off electronic devices, listen to soothing music, take a bath, or read a book – make sure to create a calming environment for you to get in enough sleep

• Difficulty concentrating – Take breaks, make to-do lists, and try not to take on too many tasks at once

It may seem daunting to quit smoking, but it is important to remember that it will improve your quality of life in the long run. Withdrawal symptoms are at their worst during the third and fourth day of quitting, so once you make it through those days, you are already over the biggest part of the struggle. Be sure to take care of yourself and work to manage your withdrawal symptoms – take it one day at a time.