For the first few days after you quit smoking, you may feel cranky, restless, depressed, or low on energy. These are symptoms of withdrawal. Your body needs time to recover from smoking. Your symptoms should lessen within a few days.
Coping with the urge to smoke
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Deep-breathe. Breathe in through your nose. Count to 5. Slowly breathe out through your mouth.
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Drink water. Try to drink 8 or more 8-ounce glasses of water a day.
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Keep your hands busy. Wash your car. Draw. Do a puzzle. Build a birdhouse.
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Delay. The urge to smoke usually lasts only 3 to 5 minutes.
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Keep your mouth busy. Try chewing on fruits or vegetables such as celery, carrots, or apples. Chew sugarless gum or suck on sugar-free hard candy.
Get support
Individual, group, and phone counseling can help keep you on track. Ask your health care provider for more information about resources available to you.
Control stress
After you quit, you may feel irritable and stressed. Try taking a warm bath or shower. Listen to music. Go for a walk or to the gym. Try yoga or meditate. Call friends or talk with a professional.
Exercise
Exercise helps your body and mind feel better. There are many ways to be more active. Find something you enjoy doing. See if a friend will join you for a walk or a bike ride.
Sleep better
You may feel tired but have trouble falling asleep. Try to relax before bed. Do a few stretching exercises. Read for a while. Also don't have caffeine for at least a few hours before bedtime.
Eat right, get active
You may notice an increased appetite. Many people who quit smoking gain a few pounds. To limit weight gain, try to watch what you eat. Cut back on fat in your diet. Snack on low-calorie foods such as fresh fruits and vegetables. Drink low-calorie liquids, especially water. Regular exercise can also help you stay fit. And remember: Your main goal is to be a nonsmoker. Stay focused on that goal.
Quit-smoking products
There are many products that can help you quit smoking. These include medicines and nicotine replacement products. They are available over-the-counter or by prescription. Ask your health care provider if any of these could help you quit smoking.
To learn more
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Smokefree.gov: 800-QUIT-NOW (800-784-8669)
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https://www.cancer.gov/about-cancer/causes-prevention/risk/tobacco/help-quitting-fact-sheet National Cancer Institute Smoking Quitline: 877-44U-QUIT (877-448-7848)
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