DAYS 1 - 7
DIZZINESS
Light-headedness, dizziness are common symptoms of withdrawal from nicotine. As a smoker, the carbon monoxide from the cigarette smoke prevented a healthy supply of oxygen from reaching your brain. After quitting, oxygen levels increase to normal which may cause dizziness.
DAYS 2 - 3
Increased Appetite
After quitting, you may confuse nicotine cravings with hunger pangs. You may also have a better sense of taste as the nerve endings in your mouth and nose regrow. Thus, you may feel like eating more. Take control of your appetite – be careful not to replace cigarettes with food. Have healthy, low-fat snacks readily available and drink plenty of water.
DAYS 2 - 12
Dry Throat/Mouth
This occurs as your body gets rid of mucous that has blocked airways and restricted breathing. Drink plenty of water; use cough drops, gum or sugar-free candy.
WEEKS 1 - 4
The “Blues”
Many people who quit go through a process of grieving – very much like losing a job, a friend or anything of value to you. Exercise is the best tool to improve your mood. To get started, try a brisk 15-20 minute walk. Other suggestions include talking to a friend, journaling, or volunteering in your community.
WEEKS 2 - 4
Increased Coughing
This is a sign that the natural cleansing system in your lungs is working better. Your body is clearing and detoxifying the mucous that has blocked airways and made it difficult for you to breathe. Drink plenty of water.
WEEKS 2 - 4
INSOMNIA
Nicotine affects brain wave functioning and may change your sleep patterns. It is common in the first few days after quitting to wake up frequently during the night. Coughing during the night may also contribute to wakefulness. Some people find an evening walk, exercising, reading, or cutting back on caffeine helpful.
WEEKS 2 - 3
IRRITABILITY
Be aware that you may feel irritable after quitting. This is caused by the body’s craving for nicotine. Distract yourself by engaging in a hobby or exercise. Reward yourself for the progress you have made – go out for dinner, watch a movie, or buy yourself a special treat.
WEEKS 2 - 4
FEELING TIRED
Nicotine is a drug; it is a stimulant that gives you a lift. This symptom will lessen over time and your energy level will increase.