The first nicotine withdrawal symptoms usually start about 12 hours after quitting smoking. They can include dizziness, mood swings, headaches, intense cravings to smoke again, and increased appetite.
These symptoms tend to be strongest during the first few days and gradually improve over time as the body adjusts to the absence of nicotine, especially in people with higher nicotine dependence.
However, the timing of when symptoms appear varies from person to person and depends on the level of addiction. In some cases, withdrawal symptoms may not start until up to 48 hours after the last cigarette or hookah session.
Main symptoms
The most common nicotine withdrawal symptoms after quitting smoking include:
1. Dizziness and sweating
Dizziness and increased sweating are common during nicotine withdrawal because the body stops receiving certain hormonal stimuli that nicotine previously triggered.
What to do: Wear light, breathable clothing to help reduce excessive sweating. If you feel dizzy, sit down and drink a calming tea, such as chamomile, to help relieve the discomfort.
2. Chest pain
A feeling of tightness in the chest may occur as nicotine levels drop. This can be related to emotional factors such as anxiety and stress, which may cause tension in the chest muscles.
What to do: Practice relaxation techniques like meditation or yoga to help manage anxiety. Physical activities such as swimming, jogging, dancing, or walking can also help.
You may also drink calming teas, like chamomile or valerian, and apply a warm compress to the area if the pain seems muscle-related.
If the pain does not improve or gets worse, see a primary care doctor or cardiologist for evaluation and appropriate treatment.
3. Cough
Coughing is a common symptom when quitting smoking, caused by changes in the lungs that result from tobacco use.
The cough may worsen slightly during the first few days but gradually improves as lung function recovers and more air reaches the lungs.
What to do: Drink plenty of fluids and have warm tea with honey to soothe the throat and help reduce coughing.
4. Anger, frustration, and irritability
Cigarettes often act as a “stress reliever.” When quitting, it’s normal to feel irritable, frustrated, or easily angered by situations that previously didn’t seem important.
What to do: Find a healthy new habit to relax and feel better, such as exercising, dancing, or practicing breathing or relaxation exercises.
5. Increased appetite
Quitting smoking can cause anxiety, which may lead to an increase in appetite as a way to relieve stress.
Nicotine suppresses appetite and alters taste perception by affecting the taste buds. After quitting, both taste and appetite typically return to normal within a few days.
What to do: Follow a balanced diet that includes fiber-rich foods such as oats, brown rice, whole-grain bread, and wheat bran to promote fullness and help prevent weight gain.
6. Runny or stuffy nose
Some people may experience nasal discharge or congestion for a few days after quitting smoking.
What to do: Keep your nasal passages clean by using saline solution or a nasal rinse to relieve discomfort.
7. Insomnia
Insomnia is also a common symptom and is linked to anxiety and hormonal changes in the central nervous system caused by nicotine withdrawal.
What to do: Drink chamomile or passionflower tea before bedtime to improve sleep quality. If that isn’t enough, talk to your doctor about prescription sleep aids, such as zolpidem, or melatonin supplements, if appropriate.
8. Constipation
Constipation can occur after quitting because nicotine stimulates bowel movements, and removing it can slow down intestinal activity.
Changes in eating habits, such as eating more processed foods, can also contribute to constipation.
What to do: Eat natural laxative fruits like papaya and prunes, and drink plenty of fluids throughout the day to keep stools soft and make them easier to pass.
How long nicotine withdrawal symptoms last
Nicotine withdrawal symptoms usually last around one month, though the duration can vary depending on the person and how much they used to smoke. This period is considered the most challenging part of the quitting process.
After 2 to 3 months, most people begin to adapt to life without cigarettes and experience fewer withdrawal symptoms.
Health benefits of quitting smoking
Although nicotine withdrawal can be difficult, quitting smoking brings major health benefits, including a reduced risk of stroke, heart attack, lung cancer, and other types of cancer, as well as lower chances of developing high blood pressure, cataracts, and respiratory diseases.
Fertility also improves in both men and women, and menstrual cycles tend to normalize once the body is free from cigarette toxins.
Some benefits can be felt just days after quitting, but it usually takes around 5 years for the body to fully recover from the toxins and damage caused by smoking.
After 15 years, the risk of developing lung cancer becomes similar to that of a non-smoker.
Tips for quitting smoking
Helpful tips for managing nicotine withdrawal symptoms include:
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Exercising regularly to release endorphins that promote relaxation and well-being
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Chewing sugar-free gum or sucking on hard candy when cravings occur
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Eating more fruits and vegetables to improve digestion and prevent constipation
A doctor or pulmonologist may also prescribe medications to help manage nicotine withdrawal symptoms, such as bupropion or nicotine replacement therapy (patches, gum, or lozenges), which help control cravings and reduce withdrawal discomfort.
It’s also important to seek psychological support from a psychologist or psychiatrist and rely on encouragement from family and friends throughout the process.