| Symptom |
Cause
|
Ways to Handle
|
Craving for a cigarette
May last 2-3 days but can
come back.
|
- Physical addiction to nicotine, a highly addictive drug; your body misses and wants nicotine.
- Habits and psychological dependence.
|
- Wait out the urge; it usually lasts only 3-5 minutes.
- Drink plenty of fluids, especially water and fruit juice.
- Get some exercise — go for a walk.
|
Feeling anxious, nervous or restless, grumpy, angry or sad
May last 2-4 weeks.
|
- Physical addiction to nicotine.
- Psychological dependence on nicotine.
- Empty hands.
|
- Express the emotions when you can.
- Ask others to be patient with you.
- Try deep breathing or relaxation exercises.
- Take a walk or a hot bath.
- Cut back on caffeine — coffee, tea, cola, and chocolate.
|
Having trouble thinking clearly or concentrating
May last 10 days or up to 4 weeks.
|
- Brain must adjust to no stimulation from nicotine.
- Withdrawal from carbon monoxide (a component in cigarette smoke).
|
- Try deep breathing exercises.
- Take frequent breaks or break work into small blocks of time.
- Go easy on the caffeine; too much can interfere with concentration.
- Don't expect too much of yourself, especially in the first 3 days.
|
Feeling hungry
May last longer than four weeks.
|
- Removing nicotine from your system may cause increased appetite and hunger pangs.
- You may miss putting something into your mouth.
- Your sense of taste and smell improve.
|
- Eat several small meals each day.
- Snack on low- or no-calorie snacks, such as fresh vegetable sticks, pretzels or sugarless gum.
- Increase your physical activity, especially if you are concerned about weight gain.
- Drink plenty of water to feel full. Drink a glass of water before meals.
|
Sleepy, weak, no energy
May last 2-4 weeks.
|
- You are no longer using nicotine, which acts as a stimulant.
|
- Get extra sleep; take naps.
- Increase physical activity to give yourself a natural energy boost.
|
Not being able to sleep (trouble falling asleep, or staying asleep or waking up too early)
May last 1-2 weeks.
|
- Nicotine affects brain function and affects sleep patterns. Your brain needs to readjust and that takes some time.
- Vivid dreams about smoking are common.
|
- Increase your activity while awake (but don't do vigorous exercise after 6 p.m.)
- Don't go to bed until you feel tired.
- Try deep breathing to relax before bedtime.
- Do not eat or drink anything with caffeine after 6 p.m.
- Drink warm milk or take a warm bath before going to bed.
- Call your doctor if sleep difficulties persist.
|
Increased coughing, dry throat, nasal drip
Can last from a few days to a few weeks, or longer in some cases. |
- The cleaning system of your airways does not work well when you smoke.
- A cough is a sign that the lungs are cleaning themselves of tar, particles, and extra mucus.
|
- Drink plenty of fluids. Water helps to thin and loosen mucus.
- Use cough drops to soothe your throat.
- Do not use medications to stop the cough.
|
Headache
May last several days.
|
- Removal of nicotine from the body.
- Better circulation to the brain.
|
- Relax in a warm bath.
- Try deep breathing exercises.
- Use your usual headache medication.
|
Constipation, gas, upset stomach
May last 1-2 weeks.
|
- Nicotine has different effects on the digestive system.
- It stimulates the large intestine and moves food quickly. This effect is especially true for the first cigarette of the day.
- Repeated cigarettes may slow digestion.
- The body needs time to adjust to working without nicotine.
|
- Drink plenty of fluids.
- Eat foods that are high in fibers - fresh fruits, vegetables, and wholegrain cereals.
|
Light-headedness, dizziness
May last 1-2 days.
|
- More oxygen reaches the brain since there is less carbon monoxide in the blood.
|
- Sit down and relax.
- Change position slowly.
- These feelings are usually temporary and will soon pass; however, if they persist or are severe, call your doctor.
|
Tingling in the arms or legs, tremors, shakiness
May last up to 2 weeks.
|
- Nicotine causes the narrowing of the blood vessels, decreasing circulation to the arms and legs.
- Carbon monoxide interferes with the supply of oxygen in the blood, also decreasing the oxygen to the arms and legs.
- These feelings are a sign of improved circulation.
|
- Tense and relax muscles.
- Sit down.
- These feelings are usually temporary and will soon pass; however, if they persist or are severe, call your doctor.
|
| Dry mouth, bad taste in
mouth, or sore throat, gums,
or tongue |
- Smoking irritates the mouth and throat.
- At the same time, it also numbs these areas.
- Without the numbing effect of smoking, you may feel soreness for a few days until healing occurs.
|
- Try sucking on hard candy or throat lozenges.
- Use mouthwash or oral antiseptics.
|
| Itchy or irritated scalp, hands,
or feet |
|
|
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