An Overview of Nicotine Withdrawal

An Overview of Nicotine Withdrawal February 05, 2018 More in Addiction Nicotine Use Nicotine Withdrawal After You Quit How to Quit Smoking Smoking-Related Diseases The Inside of Cigarettes Alcohol Use Addictive Behaviors Drug Use Coping and Recovery Nicotine withdrawal can cause a host of physical and psychological symptoms that leave new  ex-smokers feeling both physically ill and mentally stressed and anxious. Knowledge about what to expect when you quit smoking and a plan to manage the ups and downs will help you manage this phase of smoking cessation successfully. Top 5 Things to Know About Nicotine Withdrawal You are withdrawing from an extremely addictive drug. When inhaled or ingested, nicotine bonds with receptors in our brains that trigger the release of dopamine, a  feel-good hormone that is thought to be closely tied to the addictive process.?? Your body will react to the absence of nicotine and so will your mind, so dont worry if you feel bad and cant stop thinking about smoking. The  discomforts are normal and  temporary.   The key word is temporary. It wont feel temporary while youre in the midst of it, but nicotine withdrawal will  pass as long as you dont smoke. Junkie thinking is part of nicotine withdrawal.Or, to put it more accurately, junkie thinking is part of nicotine addiction. Once you stop smoking, you can expect that your mind will twist itself into knots  trying to convince you to smoke.?? Put yourself on ignore and dont light up. Junkie thinking  will subside with time.   Remember that smoking is responsible for how youre feeling.It is common for new ex-smokers in the throes of nicotine withdrawal to think that quitting smoking is to blame for the pain theyre in. The truth is that smoking (and the nicotine addiction that followed it) is why youre feeling so bad right now. If you smoke, youll be back to going through nicotine withdrawal every time you need a cigarette. If you stick with your quit, this will be the last time you have to experience nicotine withdrawal. You gotta go through it to get through it.  There is no avoiding this part of smoking cessation. The nicotine has to leave your body.  That said, there are quit aids that can ease or even eliminate the discomforts. More on that below. Think of nicotine withdrawal as a task to be completed during recovery from nicotine addiction. It doesnt take long in the grand scheme of things. What Are the Symptoms of Nicotine Withdrawal? Simply put, just about any  new discomfort you have after stubbing out your last cigarette could be related to  nicotine withdrawal.   The following list contains the most  commonly reported  symptoms of nicotine withdrawal.??   cravings to smokeirritability, crankinessinsomniafatigueinability to concentrateheadachecoughsore throatconstipation, gas, stomach paindry mouthsore tongue and/or gumspostnasal driptightness in the chest Check with your doctor if youre concerned about a physical reaction youre having to smoking cessation, or if nicotine withdrawal symptoms persist or worsen. Withdrawal From Other Chemicals Cigarettes contain  upwards of 7000 chemicals,?? and many of them affect the  way we feel  on a day-to-day basis. Smokers tend to discount some of the physical reactions they have to smoking because they come on gradually over the years.   For instance, that headache you have three  or four days a week might be stress,  or it could be the  carbon monoxide  youre inhaling numerous times a day.?? Or, the burning, itchy eyes you seem to experience most nights might be a reaction to the  formaldehyde in the cigarette smoke  youre exposed to, not eye fatigue.?? Some of the chemicals in cigarettes  even  deplete our bodies of essential  vitamins.?? If you dont already take a multi-vitamin, this would be a good time to add one to your daily regimen. Be sure to eat a balanced, healthy diet now, too. Give your body the best fuel you can while it is recuperating from cigarette use. How Long Does Nicotine Withdrawal Last? If you quit smoking cold turkey, the majority of the nicotine in your body will be released during the first day, though the exact timing varies  from person to person. Cotanine, a major metabolite of nicotine is detectable in the blood, saliva, and urine  for a number of days longer.?? If you use a quit aid containing nicotine, you will taper off of nicotine during the course of the prescribed therapy. This eases the symptoms of nicotine withdrawal considerably. Just be careful to follow the directions for the NRT of your choice carefully, ending as recommended by the manufacturer or your doctor.   If you use a non-nicotine quit aid like Chantix or Zyban, you might be able to avoid the symptoms of nicotine withdrawal completely. These prescription quit aids are not for everyone, however, so have a conversation with your doctor if youre interested in trying one of them. What Can I Do to Minimize  the Discomforts? There are a number of steps you can take to make nicotine withdrawal more tolerable.   Eat a well-balanced diet.  As mentioned above, good fuel in equals good energy out. New ex-smokers often crave all of the wrong foods. We want sweets and salty snacks, hoping to dampen the desire to smoke.  In truth, we probably gravitate to food as a replacement for smoking because, like cigarettes, it triggers the release of dopamine in our brains.?? If you fill up on too much junk, though, it will negatively affect how you feel physically and psychologically. You may start to gain weight  as well, so do your best to eat right. Exercise, exercise, exercise.  As with  food and nicotine, exercise also causes our brains to release dopamine.?? Get out for a walk, or head to the gym to sweat out some of the angst of nicotine withdrawal. It will improve your mindset and your physical well-being. Drink water.  Good hydration is always important, but even more so while youre going through nicotine withdrawal. Your body is releasing toxins, and water will help flush them out. Drink a tall glass of water when youre craving a smoke to break the thought, too.  It works.   Get More Rest.  Fatigue is common during nicotine withdrawal.?? If youre tired and  can manage it during the day, take a nap. At the end of the day, go  to bed a little earlier than usual if you need to. It will do you good.On the other hand, if youre at the opposite end of the spectrum and find yourself suddenly suffering from quit-related insomnia (also common), try taking a long walk several hours before bed to get your body ready for sleep. Breathe. In those first days of smoking cessation, it can feel as though your day is one long craving to smoke. The truth is that most urges to smoke last three to five minutes. Rather than tensing up when a smoking urge  hits, try some deep breathing. It will help you ride the craving through in a more relaxed way.   Distract yourself.  Create  a short list of ways to pull yourself out of a smoking urge or negative thought pattern that you can employ at a moments notice (water and breathing are good entries). Change what youre doing abruptly and your mind will also shift and move away from the downward spiral its on. Connect with online support.  Whether you join in or just read, visit a smoking cessation support forum for a shot of courage to continue when youre feeling down.?? What Comes Next? Successfully navigating nicotine withdrawal is a necessary step in healing from nicotine addiction, but dont make the mistake of thinking that that is all there is to it.   Youve gotten the physical monkey of nicotine off of your back, and now you need to reprogram all of the mental associations you have with smoking. This part of recovery takes a bit more time, but its also not as intense as nicotine withdrawal, so take heart.  Its really just a matter of living your life, one day at a time without a cigarette in hand. You will learn to react to situations that trigger smoking urges without lighting up, and when you do, your mind registers the change and its easier the next time around. Give yourself the benefit of a full year smoke-free and youll be well on your way to a life where not smoking is natural and comfortable.   A Word From Verywell Dont let nicotine withdrawal scare  you.  Keep your perspective and your eye on the prize.  Nicotine withdrawal is intense and difficult for most people, but it is also temporary. It doesnt last long, and better days are ahead. Take it one day at a time and youll get through it just as surely as others have.