- Symptoms usually peak in the first 3 days. You’re in the hardest part, and it’s short.
- You’re past the peak. Symptoms ease noticeably within 2–4 weeks.
- Most symptoms are behind you. Appetite or the odd craving can linger a while, and that’s normal.
Headaches
- How long does it last?
- Usually 1–2 weeks
- Why does it happen?
- Nicotine narrowed your blood vessels. Blood flow rebalances as your body adjusts.
- What helps?
- Drink plenty of water through the day.
- Don’t skip meals; keep your blood sugar steady.
- A short walk or fresh air helps.
- When to see a doctor
- If the pain is severe or lasts longer than 2 weeks.
Irritability, tension
- How long does it last?
- Peaks in the first week, eases in 2–4 weeks
- Why does it happen?
- Your brain is getting used to working without nicotine. It’s a temporary adjustment.
- What helps?
- Cut back on coffee: smoking cleared caffeine fast, so the same cup now hits harder.
- Try the breathing exercise on the SOS screen.
- Tell the people around you that you’re quitting.
- When to see a doctor
- If tension makes daily life hard to manage.
Trouble sleeping
- How long does it last?
- Usually 1–2 weeks
- Why does it happen?
- Your sleep was tuned to nicotine. Vivid dreams and waking at night are common for a while.
- What helps?
- No caffeine after midday.
- Spend the last hour before bed screen-free.
- Move during the day so you’re tired in the evening.
- When to see a doctor
- If poor sleep lasts longer than 3–4 weeks.
Bigger appetite
- How long does it last?
- A few weeks, sometimes a few months
- Why does it happen?
- Nicotine suppressed your appetite and your sense of taste is recovering. Your hands and mouth also miss the habit.
- What helps?
- Keep crunchy snacks like carrots or cucumber ready.
- Chew sugar-free gum.
- Eat regular meals and drink water.
- When to see a doctor
- If weight gain worries you, a dietitian can help. A few kilos are tiny next to the health benefits of quitting.
Trouble concentrating
- How long does it last?
- Usually 1–2 weeks
- Why does it happen?
- Your brain is relearning to work without the stimulation nicotine gave it.
- What helps?
- Break tasks into small pieces.
- Take short breaks and walk.
- Try not to plan heavy work for the first days.
- When to see a doctor
- If there’s still a clear problem after a month.
Coughing
- How long does it last?
- Can increase for a few weeks, then fades
- Why does it happen?
- A good sign: the tiny hairs in your lungs are working again and clearing out built-up mucus.
- What helps?
- Drink plenty of water.
- Warm drinks and steam soothe.
- Light exercise speeds up the clearing.
- When to see a doctor
- If you cough up blood, have a fever or feel short of breath, or the cough lasts over 4 weeks.
Low mood, sadness
- How long does it last?
- Usually 2–4 weeks
- Why does it happen?
- Smoking triggered pleasure and relief artificially. Your brain is relearning to do that on its own.
- What helps?
- Go for a walk in daylight.
- Talk to a friend; don’t stay alone with it.
- Celebrate small wins: look at your badges.
- When to see a doctor
- If sadness lasts over 2 weeks or you’ve had depression before, talk to a professional. If you have thoughts of harming yourself, call your local emergency number now.
Dizziness
- How long does it last?
- Usually the first few days
- Why does it happen?
- There’s more oxygen in your blood and your body is adjusting to it.
- What helps?
- Sit or lie down slowly.
- Breathe slowly and deeply.
- Avoid sudden movements.
- When to see a doctor
- If it lasts more than a few days or you feel faint.
Constipation
- How long does it last?
- The first few weeks
- Why does it happen?
- Nicotine stimulated your gut. Your digestion is adjusting to the new routine.
- What helps?
- Eat fibre: vegetables, fruit, whole grains.
- Drink plenty of water.
- Walk a little every day.
- When to see a doctor
- If you have severe stomach pain or it lasts over 2 weeks.
Sources: NHS, CDC and the US National Cancer Institute. This is general information, not medical advice.