Table of Contents
- Key Takeaways
- Understanding Nicotine Withdrawal
- Timeline of Nicotine Withdrawal Symptoms
- Managing Nicotine Cravings
- Managing Nicotine Cravings with E-Cigarettes
- Coping Mechanisms for Withdrawal Symptoms
- Physical Activity
- Healthy Snacks and Hydration
- Deep Breathing Exercises
- Using an E-Cigarette
- Spend time in Green Spaces
- Avoiding Triggers
- Emotional Support and Motivation
- Handling Stress Without Smoking
- Dealing with Weight Gain
- Summary
- Frequently Asked Questions
- What are common symptoms of nicotine withdrawal?
- How long do nicotine withdrawal symptoms last?
- Can nicotine replacement therapy help with withdrawal symptoms?
- How can E-Cigarettes help in quitting smoking?
- What are some effective coping mechanisms for managing withdrawal symptoms?
- REFERENCES
Withdrawing from smoking? Expect withdrawal symptoms like cravings and anxiety. This article offers practical strategies and remedies to ease your quit journey.
Key Takeaways
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Nicotine withdrawal symptoms can include anxiety, irritability, sleep disturbances, and strong cravings, peaking within the first three days after quitting.
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Combining nicotine replacement therapies (such as patches and gum) and utilising coping mechanisms like physical activity and deep breathing can effectively manage withdrawal symptoms and cravings.
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Evidence indicates that E-Cigarettes are more effective for quitting smoking than traditional forms of nicotine replacement products.
Understanding Nicotine Withdrawal
Nicotine withdrawal refers to the uncomfortable feelings that occur when you stop nicotine intake after your body has become dependent on it due to nicotine addiction. As nicotine leaves your system, you may experience a range of common nicotine withdrawal symptoms, from anxiety and mood swings to increased heart rate and blood pressure.
These withdrawal symptoms occur because nicotine binds to receptors in your brain, and when nicotine use stops, these receptors no longer function as they did, leading to various withdrawal effects. In fact, nicotine use increases the number of nicotine receptors in the brain (1), so when you stop smoking and these receptors aren't being stimulated, the brain doesn't function so well!
Common Symptoms of Nicotine Withdrawal
Quitting smoking causes significant changes in your body, especially as it adjusts to the absence of nicotine. Emotional symptoms like irritability and restlessness are common initially, and you might also find it difficult to concentrate as your brain gets used to the lack of nicotine.
Physically, you might experience sleep disturbances shortly after quitting, but these usually improve over time. Managing strong cravings can be particularly challenging as your body signals its need for nicotine. Recognising these symptoms helps you prepare and develop effective strategies to manage them.

Timeline of Nicotine Withdrawal Symptoms
Withdrawal symptoms can start just a few hours after your last cigarette but should lessen with time. The initial days are the toughest, with cravings and other symptoms peaking, especially during the first three days of the nicotine withdrawal timeline. During this phase, you might frequently crave nicotine and feel intense urges to smoke.
Fortunately, these symptoms are temporary. The strongest typically subside after the first week, with most lasting around three to four weeks. However, the duration can vary between individuals.
These symptoms are temporary and will fade with time and effective strategies. However, quitting with an E-Cigarette allows smokers to reduce their health risks, save money and satisfy nicotine cravings!
Managing Nicotine Cravings
Cravings are common during withdrawal, driven by physical dependence and psychological triggers. While intense, they are temporary. Staying hydrated can help manage cravings, as dehydration can intensify them. Planning ahead for situations that may trigger cravings can also enhance your ability to resist.
Stop smoking products can help reduce cravings. Distraction techniques, like engaging in physical activities or keeping your hands and mouth busy, are also effective in managing urges to smoke and can support stopping smoking cessation.
Even a single cigarette can reignite cravings and withdrawal symptoms, so stay committed to your goal.
Using Nicotine Replacement Therapy (NRT)
Nicotine replacement therapy (NRT) alleviates cravings and withdrawal symptoms by delivering nicotine by a different method. Products like nicotine patches, nicotine gum, and nicotine lozenges provide a controlled dose of nicotine without the harmful chemicals in tobacco smoke, reducing withdrawal symptoms and making it easier to quit.
The nicotine patch offers a continuous release of nicotine throughout the day, curbing cravings. Nicotine gum can be used multiple times daily to generate a hit of nicotine, providing relief from sudden cravings.
NHS stop smoking services also offer treatments like NRT and prescription medications to support individuals in their quit journey.

Combining Therapies for Better Results
Combining different nicotine replacement therapies (NRT) can increase the chances of successfully quitting nicotine. Using a mix of fast-acting and slow-acting methods, like nicotine patches that release nicotine over time with nicotine gum or lozenges to address sudden cravings, offers comprehensive relief from nicotine withdrawal, helping manage both constant and sudden urges more effectively.
Seeking specialist support alongside NRT can significantly increase your chances of quitting for good. Many local stop smoking services offer one-on-one or group sessions with trained professionals who provide personalised advice and support.
Managing Nicotine Cravings with E-Cigarettes
E-cigarettes and vapes offer an alternative for managing nicotine cravings. Public Health England states that vaping is 95% less harmful than smoking (2), eliminating harmful chemicals in tobacco smoke and byproducts of combustion. Switching to E-cigarettes can help your body recover, improving cardiovascular function and reducing coughing during the quit process.
Studies have shown that smokers given cigalike E-Cigarettes naturally smoke fewer cigarettes, even without the intention to quit smoking! (3) This demonstrates the effectiveness of E-Cigarettes, but specifically the utility of vapes that look like a cigarette for helping smokers make the switch to vaping.
E-Cigarette users can gradually reduce nicotine content in their vape, decreasing nicotine dependence over time. This makes E-Cigarettes a valuable tool for quitting smoking while managing cravings. Those looking to curb their nicotine intake immediately, or have lowered the nicotine content in their vape, also have the option to go nicotine free! Products like the SMOKO VAPE POD offer a range of nicotine free flavours.
Coping Mechanisms for Withdrawal Symptoms
Managing smoking withdrawal symptoms is crucial during the quitting process. These symptoms signal that your body is healing and recovering from smoking. Negative feelings like anger, frustration, and irritability are common, but focusing on personal reasons for quitting and engaging in activities you enjoy can help manage these emotions.
Physical sensations like tension and muscle tightness can also occur. Eating healthy snacks can keep your mouth busy and provide a distraction, helping to lift your mood during common withdrawal symptoms and other withdrawal symptoms. As your sense of smell and taste recovers from smoking your enjoyment of food will increase, so be mindful not to chase high calorie junk food to help yourself feel better!
Physical Activity
Physical activity effectively manages nicotine withdrawal symptoms and improves overall mood. Exercise can help reduce nicotine withdrawal symptoms and enhances mood by releasing endorphins, the body’s natural feel-good chemicals. Whether it’s a brisk walk, gym session, or yoga class, engaging in physical activities can significantly alleviate withdrawal symptoms.
Physical activity also helps you sweat out nicotine, aiding in its faster nicotine clearance from your body. Staying active keeps you physically healthy and provides a positive outlet for managing cravings and reducing stress. It can help stave off the weight gain associated with smoking, too!

Healthy Snacks and Hydration
Incorporating healthy snacks into your diet can manage cravings and promote well-being. After quitting smoking, you might experience an increased appetite, and food often tastes better. Choosing healthy snacks like carrots, celery sticks, and sugar-free gum can mitigate sudden hunger pangs and distract from cravings.
Staying hydrated is crucial during withdrawal. Drinking plenty of water can reduce cravings and help ensure good hydration which will help clear the nicotine from the body through urine and sweat.
Deep Breathing Exercises
Deep breathing exercises effectively manage stress and cravings during nicotine withdrawal. Practicing deep breathing induces relaxation and alleviates stress, making it easier to cope with cravings. A simple technique involves inhaling slowly through your nose, allowing your abdomen to expand, and then exhaling through your mouth, focusing on releasing tension.
Visualisation techniques like imagining a peaceful place can enhance the calming effects of deep breathing. Incorporating these exercises into your daily routine can significantly improve your ability to handle withdrawal symptoms and stay focused on quitting smoking.
Using an E-Cigarette
E-Cigarettes offer a satisfying alternative to traditional smoking, helping manage habitual actions as well as delivering nicotine to the body in a fashion similar to smoking. The familiar hand-to-mouth action when you inhale on your E-Cigarette can fulfill the habitual aspects of smoking, and exhaled E-Cigarette vapour is 99% water vapour and glycerine so poses little-to-no risk of 'second hand vaping' (4). Additionally, vapers can reduce the nicotine content in the e-liquid over time, gradually decreasing their nicotine dependency.
Choosing an E-Cigarette flavour you enjoy can make vaping a much more attractive option than reverting to tobacco cigarettes. This flexibility in nicotine consumption and flavours - including tobacco flavours that help smokers make a seamless switch to vaping - makes E-Cigarettes a valuable tool for managing cravings and maintaining your commitment to quitting smoking.
Spend time in Green Spaces
Studies have shown that living near green spaces improves quit smoking chances. Whether this is down to a connection with nature, the fact that spending time in green spaces reduces stress, the evidence is strong. Consider taking leisurely walks at your nearest park or woodland to help ease stress, reconnect with nature, and stay off the cigarettes!
Avoiding Triggers
Avoiding triggers is key to managing cravings and staying smoke-free. Common triggers include daily reminders of past smoking situations, like drinking coffee or tea, having a smoke break at work, or having a social gathering with alcohol. To resist the urge to smoke, consider temporarily avoiding these beverages or finding alternative activities.
Social triggers also play a significant role in smoking cravings. Being around smokers or in environments where smoking occurs can reinforce the desire to smoke. Avoiding these triggers for at least 28 days after quitting can help break the association and reduce cravings.
Social Situations
Social situations can be especially challenging for those trying to quit smoking. The urge to smoke may be stronger in environments where smoking occurs, such as social gatherings, drinking down the pub or just after meals in general. Awareness of these triggers and having strategies to handle them will make a significant difference to your chances of success.
Getting an E-Cigarette starter kit can address social triggers by allowing you to vape instead of smoke. This helps maintain your commitment to quitting while still enjoying social activities without the risk of relapse.

Daily Routines
Daily routines often include patterns that trigger the urge to smoke. For example, smoking immediately after waking up or during work breaks can prompt strong cravings. Changing these routines and doing things a little differently can help reduce cravings by throwing off your body's expectations.
Adopt new habits like going for a walk, chewing gum, or engaging in a hobby to keep your hands and mind occupied. Altering your daily routines and replacing smoking with healthier activities or an E-Cigarette can help to manage cravings and prevent 'falling off the wagon'.
Emotional Support and Motivation
Emotional support is crucial when quitting smoking. A support system can significantly increase the chances of successfully quitting. Local stop smoking services offering expert advice and support can be invaluable during the cessation process and the NHS Quit Smoking app helps you track your progress, see how much money you are saving and provides daily support and inspiration from other quitters! (5)
The local stop smoking services often provide professional support through one-on-one or group sessions, particularly during the first few months of quitting. Managing stress is also crucial, as many smokers rely on cigarettes to take the edge off when having a stressful moment. With the right support and strategies, you can manage stress without turning to smoking.
Personal Reasons for Quitting
Keeping personal motivations for quitting smoking at the forefront can serve as continuous inspiration. Listing your reasons for quitting and keeping them visible can strengthen your resolve during difficult times. Regularly reviewing these motivations can reinforce your determination and help manage cravings more effectively.
Whether for health, financial savings, or setting a good example for loved ones, having a clear sense of why you want to quit can keep you focused on your goal.
Handling Stress Without Smoking
Managing stress is essential for those trying to withdraw from smoking, as stress is a common trigger for many smokers. Deep breathing techniques can significantly lower anxiety levels and provide a sense of calm during moments of cravings.
To practice deep breathing, inhale slowly through your nose, allowing your abdomen to expand, then exhale through your mouth, focusing on releasing tension. There are several different breathing techniques that are worth trying and you may find one works better for you than others. Incorporating these techniques into your routine or using them in moments of stress can enhance your ability to cope with cravings and stay strong while quitting smoking.
Relaxation Techniques
Incorporating relaxation techniques into your daily life is crucial for managing stress effectively during nicotine withdrawal. Practicing meditation helps focus the mind, reduce anxiety, and promote relaxation, making it an ideal practice during withdrawal.
Yoga, which combines physical postures and breathing exercises, can alleviate stress and improve overall well-being for those quitting smoking. Additionally, using a stress ball can provide a simple, tactile way to relieve stress by engaging the hands and redirecting nervous energy.
Proven and well used breathing techniques worth a try include Bellow's Breath to improve energy and the Wim Hof technique for deep relaxation (6). Implementing these relaxation strategies can enhance your resilience against cravings and help maintain focus on quitting smoking.
Using E-Cigarettes
E-Cigarettes offer a way for smokers to consume nicotine in a similar fashion to smoking, making the transition easier. They are available in flavours more desirable than the flavour of smoking tobacco, which can make the switch more pleasant. Additionally, smokers can opt for a tobacco flavour to help make a seamless switch to vaping,.
Switching to E-Cigarettes can save huge amounts of money, helping reduce financial stress associated with smoking. Estimates show that low-income households in Scotland spend almost a third of the household income on smoking (7) so not only will switching to an E-Cigarette benefit health, but it can save a '20 cigarettes a day' smoker upwards of £5,400 per year!
Dealing with Weight Gain
Many individuals experience increased appetite when they stop smoking, which is a primary reason why many smokers gain weight when they quit cigarettes. However, it’s important not to let the fear of gaining weight discourage you from quitting smoking. Exercise can help distract from cravings and minimise the likelihood of weight gain after quitting smoking.
One of the great things about quitting smoking is the improvement in the olfactory sense - that's your taste and smell. As these senses improve, quitters are likely to enjoy food more than they have in a long time, and as great tasting food causes the release of dopamine in the brain, it is natural to eat more food as a way to comfort yourself. Choosing healthy snacks and minimising high-calorie junk food can be tough but it will help reduce weight gain when quitting smoking.
Remember, the health benefits of quitting smoking far outweigh the risks associated with potential weight gain when you quit!
Summary
Quitting smoking is a challenging but incredibly rewarding journey. Understanding and managing nicotine withdrawal symptoms, using nicotine replacement therapies, and employing effective coping mechanisms can significantly enhance your chances of success. Avoiding triggers and seeking emotional support are also crucial components of a successful quit plan.
Remember, the benefits of quitting smoking last a lifetime. Only a very small fraction of people are able to quit 'cold turkey', so using effective techniques and products - like E-Cigarettes - is the smart move. SMOKO helps prevent over 186 million cigarettes from being smoked every year, and saved our customers collectively over £510 million!
So - if you are a smoker looking to quit, check out the SMOKO Vape and E-Cigarette starter kits that new customers can pick up for free when they buy a box of SMOKO refills! SMOKO uses e-liquid made here in the UK and is held to the high standards set out by TPD and TRPR regulations, maintained by the Medicines and Healthcare Products Regulatory Agency (MHRA) for a product you can trust.
Make the switch with SMOKO today!
Frequently Asked Questions
What are common symptoms of nicotine withdrawal?
Common symptoms of nicotine withdrawal include irritability, restlessness, sleep disturbances, and intense cravings for nicotine. Recognising these symptoms can help you prepare for and manage the challenges of quitting.
How long do nicotine withdrawal symptoms last?
Nicotine withdrawal symptoms generally last about three to four weeks, with the most intense effects usually diminishing after the first week.
Can nicotine replacement therapy help with withdrawal symptoms?
Nicotine replacement therapy is effective in reducing cravings and alleviating withdrawal symptoms. It can significantly support your journey toward quitting smoking.
How can E-Cigarettes help in quitting smoking?
E-cigarettes can assist in quitting smoking by offering a much less harmful option that removes tobacco and combustion while enabling users to gradually reduce their nicotine intake in a controlled manner and timeframe that suits them.
What are some effective coping mechanisms for managing withdrawal symptoms?
To effectively manage withdrawal symptoms, engage in physical activity, maintain hydration, and utilise relaxation techniques such as breathing exercises, meditation and yoga. Quitting with a nicotine E-Cigarette means the body doesn't go through nicotine withdrawal while leave the cigarettes behind, taking much of the stress away from quitting smoking.
REFERENCES
(1) How Do Smoker’s Brains Change in Response to High Nicotine Levels?
(2) E-cigarettes around 95% less harmful than tobacco estimates landmark review
(5) NHS: Make 2025 the year you quit smoking for good - Quit smoking app
(6) Medical News Today: What is Wim Hof Method breathing?
(7) Action on Smoking and Health: Poorer households 'spend almost 30% of their income on tobacco'
ABOUT THE AUTHOR
Written by Dan Overgage
Dan Overgage is a former smoker of 10 years until he became a client of SMOKO E-Cigarettes. Dan started working with SMOKO 5 years ago after successfully quitting using our e-cigarettes and works across our Customer Service and heads up our content creation and research with a strong focus on all things quitting smoking. During his tenure with SMOKO, Dan has written countless blogs and consults with countless clients every day to help them to stay smoke-free.