Nicotine Withdrawal Timeline

If you are thinking about quitting smoking, than I highly recommend that you read through this timeline. We worked really hard on it and we think it does a great job of getting people excited to quit and ready to take on the challenge. It’s not as bad as you think, I promise you that. So give it a read, see what you think.

NOTE: After you read this, then check out the links we provided right below this for more official links on the nicotine withdrawal. This way you’ll know everything here is supported by legitimate sources.

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Nicotine addiction truly is an addiction, and shouldn’t be pushed to the side as simply a ‘habit’ that only requires willpower to overcome. In fact, scientists find that nicotine addiction and withdrawal is on par with or above addictions to cocaine and heroin. These substances may cause a more intense high than nicotine, but the addiction itself – how the body becomes dependent upon it – is equally as strong. Because of the incredibly complex physical and mental addiction to nicotine, trying to break free of the dependency creates a series of withdrawal symptoms that range from mild to severe. These withdrawal symptoms are so severe that even people who know the health consequences of smoking can’t seem to push through the symptoms of withdrawal no matter how much they truly want to quit.

NOTE: Before you continue on, heck out these useful links real quick. Then read on to the explanation! We placed the links near the bottom too, so you can read them after if you’d prefer that.

Recommended: Useful Links

Addiction Resource >

NY Times >

American Cancer Society >

The Acute Phase: Week One

Many of the symptoms that manifest in week one continue throughout the entire withdrawal process, and can even linger after withdrawal is over. That is the nature of addiction. However, the first week is generally the hardest for smokers to make it through, as the body is normalizing after constant nicotine exposure.

Nicotine withdrawal symptoms can actually begin as early as 30 minutes after smoking a cigarette. Depending on how long a person has been smoking, and on how heavily they smoke, the effects of nicotine on the brain generally wears off anywhere between 30 minutes and 2 hours. It has a very short life span once introduced to the brain, and therefore must be delivered in very regular doses in order to maintain the ‘buzz’ that the brain is used to functioning on.

Most of these symptoms peak approximately 3-5 days after quitting, and then begin to taper off.

The earliest symptoms of nicotine withdrawal are usually cravings for a cigarette, followed by anxiety, anger, irritation, and a decrease in mental function causing attention problems and difficulty in completing some tasks. These symptoms can begin 30 minutes after smoking, and continue to rise in intensity as time goes on. Most of these symptoms peak approximately 3-5 days after quitting, and then begin to taper off. That is because by around day 3, the body has cleared itself of all of the nicotine from the last cigarette.

Physical symptoms throughout the first week include headache, increased appetite, dizziness, constipation, stomach pain, fatigue, and insomnia. In addition, many smokers begin to develop a tightness in the chest, begin to cough, or notice an increase in mucus. This is because the respiratory system has begun to heal, and is in the process of removing the irritants that it was previously unable to do.

Other Common Withdrawal Side Effects

  • Depression
  • Restlessness/Boredom
  • Nausea
  • Heartburn
  • Moodiness
  • Sore throat
  • Lowered heart rate
  • Tingling in hands and feet
  • Sweating/Having chills
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The Long Haul: Weeks 2-4

The first week usually brings the majority of withdrawal symptoms. Moving into the following weeks, they gradually begin to fade away.

Insomnia: Usually resolves by the end of week one.

Fatigue: Energy levels may be low for 2-4 weeks.

Mental fatigue/feeling foggy: Mental clarity should begin to pick up in about 2 weeks.

Hunger: Appetite should return to normal in 2-4 weeks.

Stomach upset: Heartburn, nausea and stomach pain taper around 2 weeks, constipation may last for up to 4 weeks.

Cough/Mucus production: These may persist past 4 weeks, although they often begin to get better in about 2-3 weeks.

Throughout the entire withdrawal process, from day one on, the biggest challenge will be the nicotine cravings and the stress that is associated with them. These cravings cause extreme anxiety and agitation. A hallmark of quitting cigarettes is the bad mood, high temper, and frustration that a smoker experiences. This desire for another cigarette can seem nearly constant throughout the first week. Over the next weeks, however, cravings begin to taper off. Less cravings are experienced and they do not last as long as before.

Without smoking, there is time during the day that needs to be occupied, and it is difficult to find ways to divert attention or to find new ways to spend that time.

As these cravings begin to go away, the associated mood disturbances also fade. Without constantly battling the desire to smoke again, stress levels go down. Edginess and shortness of temper can ease after week one, and then gradually smooth out over the next month, although some occasional outbursts may persist.

Restlessness and boredom are often the last side effects to cease. Smoking cigarettes fills time and has become a habit that is very hard to break. Without smoking, there is time during the day that needs to be occupied, and it is difficult to find ways to divert attention or to find new ways to spend that time. This sense of restlessness does gradually improve, but is still something many quitters feel even past the 4 week mark.

Although insomnia should peak during weak one and only come sporadically through the next three weeks, fatigue and loss of concentration or mental ability may continue to be bothersome in weeks 2-4. Since nicotine is a stimulant, the body has learned to function with increased levels of chemicals like acetylcholine and vasopressin in the brain, which work to improve memory and enhance cognitive function.

Hunger or appetite increases can begin within the first 24 hours of withdrawal. The uptake of serotonin and dopamine act as an appetite suppressant, and when nicotine levels lower, appetite increases. In addition, withdrawal often causes cravings for carbohydrates and sweets, and many smokers eat simply to replace the act of smoking. Generally, the first two weeks of this side effect are the worst, and then it also begins to normalize as more time passes. Associated weight gain is also considered a side effect, although the gain is usually very small, only 5-10 pounds. This weight gain may begin in the first week, and slowly increase through weeks 2-4.

There is no real timeline for withdrawal symptoms, because each quitting experience is unique. However, as a general rule of thumb, many of the physical symptoms like dizziness or headache fade quickly, and are not very severe. The emotional, mental, and behavioral symptoms tend to persist much longer and produce many more problems, but can be managed and overcome.

Coasting For Life: Week 5 – The Rest of Your Life

Once you get through the first month, the road ahead becomes much rosier. If you are at this point than give yourself a huge pat on the back! You’ve made it through the intense cravings, the emotional roller coaster, and the physical symptoms of nicotine withdrawal. Getting through one month without a cigarette is a big accomplishment and you should reward yourself.

Now that the physical and mental symptoms of withdrawal have calmed down, you can relax…but not too much! You will have to remain vigilant for the rest of your life because relapse can happen even after years without a cigarette. One of the best ways to do this is to remind yourself of the hellstorm you experienced during the first month of quitting.

You will also have to deal with “smoking nostalgia” for the rest of your life. You’ll remember the good times you had while smoking or the feeling of a cigarette after a meal or in the morning.

Mental cravings will still pop up from time to time, especially in the first year, but they won’t be anything near the level of the first month.  Beware of situations where you will be around a lot of tobacco smoke or around folks that you used to smoke with. Constantly remind yourself that things like taking a smoke break with the smokers or having a cigarette on the first day of spring are not worth going through the trouble of quitting again.

You will also have to deal with “smoking nostalgia” for the rest of your life. You’ll remember the good times you had while smoking or the feeling of a cigarette after a meal or in the morning. Don’t let yourself get sentimental! For every cigarette that felt great, there were hundreds more that you didn’t really want to smoke but had to because your addiction demanded it.

The rest of your life will be filled with temptations and thoughts that could drive you back to the pack. These thoughts and temptations can catch you off-guard because you’re not so intensely focused on quitting as you were in the first few weeks.

If you are still in the first month of quitting or have yet to start the quitting process yet, than take this section as a reminder that the effects of quitting will soon fade into a healthier, happier and smoke-free lifestyle! Right now you may be dealing with intense cravings, emotional turbulence and mental anguish, but within a few short weeks those will fade into small mental temptations that you can easily swat away as you go on with your cigarette-less life.

10 Comments

  1. Got through the first 12 days but day 11 nearly had a mental breakdown and brought a packet. Did not smoke any though. Thought I was going crazy. Struggling with patches but mini’s are helpful. Good to know I can aim for the month mark to see this calm down a bit – probably the 6 week mark to be sure – but yes I expect plenty of temptation even when this has past. Thanks – the advice was helpful Christine

    • Hah day 11 was murder for me as well!! I even resented apologising to the two strangers I snapped at lol… but I still apologised, albeit begrudgingly 😉 Day 13 now and about to leave for my 13th hour-long hill trek including 700 odd stairs! I’ve already done more exercise in the last 13 days as what I did for all of 2016. Ok exaggeration, but you get my drift. I’m determined I’m going to get FIT instead of Fat!! And my Golden Rule from whyquit.com – NTAP ie Never Take Another Puff. Cold Turkey from cigarettes and all/any form of nicotine, because it has the highest rates of success of any method 🙂

    • My craving completely stopped after 36 days, after that i didn’t have any cravings, it’s all relative from person to person. For someone it completely stops after 20 days, but for others it may take longer. I stopped for 5 months, after that time i really was born again, i didn’t have 1 milimeter of craving or was remotely interested, even if i tried to think of it, i was disgusted.

      After 5 months of stopping, my friend offered me a cigarette, i didn’t need it, i just forced it upon myself. I was thinking ”I have zero need for it + i have been off for half a year, it would be impossible to be as addicted as i was before i quit smoking”, that was the biggest mistake i ever did.

      1 hour later after my first smoke, my whoooooole body had an already installed driver that immediately recognized/remembered the addiction. Your body will always have a memory for that addiction you used to have, doesn’t matter if it’s years down the line, it will remember.

      Now i’ve been off for 30 days, and i’m never going back. I’m saying this to you who has never quit the nicotine addiction for as long as i’ve done it, so you don’t make the same mistake. Because you will come to that point where you 100% don’t need nor crave for it, and in that moment you will tell yourself ”It’s impossible to get addicted again, it’s just 1 smoke. I’ve been off for 1 year, my body won’t remember”, it’s just like heroine it will forever ever stick, DO NOT TAKE IT!

  2. I am 27 years old. I started smoking daily at age 14 and stopped at age 22. I quit cold turkey, and I have never looked back since then. I stumbled onto this post in search of the health benefits after reaching the 5 year mark. This post compelled me to leave a comment. This post is very spot on with what I experienced from the first week throughout the first month and up till now. . Even after 5 years you will still want to relive a fond smoking memory, you just have to stay strong like this post said and remember the hell you had to endure for the first month or two. If you can envision your hard work, and efforts you put into quiting when your brain starts wandering, that has been what has got me through the past 5 years. Good luck to you all! I wish you all full blown success!!!!!!!

  3. Packed in for 8 months, started again whilst on holiday, it’s taken me about 8 months to stop again. The time line outlined here is on point. Looking forward to getting the first month out the way I’m only on day 7 cold turkey! Cheap cigs abroad was part of my trigger and thought I could make 20 last for the whole holiday and stop when returned home…kidded myself but that’s part of the play of addiction. We always have to remain vigilant. Big lesson learned and remembered for my next holiday :))

  4. I stopped smoking the day I had sharp pain in my left arm on the 7 th feb. Since then I have had mild headaches, shaking, can’t sleep, anxiety, anger and nausea. It is not easy to stop smoking, but after 40 years my body needs to heal and I must be strong. I hope this helps someone out there. Sue

    • Hi Sue,

      Thank you for your post. I have been smoking for the last 18 years and I always thought I can quit when I am ready. 7 days ago I underwent a medical procedure and had to quit cold turkey. It has been an emotional roller coaster and the slowest week I can remember. Stay strong and take it one hour, one day at a time.

  5. Just started it has been one week and it’s not easy i have been smoking for over 30 years and had minor surgery and decided to quit smoking the day of my surgery one day at a time because theses urgents are not a joke. So by reading theses comments i know i can do this.

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