How long cigarette cravings last

Once the body adapts to regular nicotine intake, people find giving up smoking difficult because of the uncomfortable symptoms of nicotine withdrawal. Withdrawal symptoms usually peak after 1—3 days and then decrease over a period of 3—4 weeks.

After this time, the body has expelled most of the nicotine, and the withdrawal effects are mainly psychological. Understanding nicotine withdrawal symptoms can help people to manage while they quit smoking. This article will discuss nicotine withdrawal, including its symptoms and tips on how to cope with them. When someone uses a nicotine product, such as a cigarette, they absorb the nicotine through the lining of their nose, mouth, and lungs.

From these locations, it enters the bloodstream. When nicotine reaches the brain, it activates areas concerned with feelings of pleasure and reward and boosts levels of a chemical called dopamine.

When people use nicotine for an extended period, it leads to changes in the balance of chemical messengers in their brain. When a person stops using nicotine quickly, they disrupt this chemical balance and experience physical and psychological side effects, such as cravings and low mood. Experts describe this disruption of brain chemicals as nicotine addiction , and it is part of the reason why people find it so difficult to reduce or quit smoking.

The physical side effects only last for a few days while the nicotine leaves the body, but the psychological side effects can continue for much longer.

Some people may feel the physical side effects more strongly than others. Some will experience mild symptoms for a few days, whereas others may have intense cravings and symptoms that last several weeks. Withdrawal symptoms set in between 4 and 24 hours after a person smokes their last cigarette. The symptoms peak around day 3 of quitting and then gradually subside over the following 3 to 4 weeks. For some, the cravings can last longer than other symptoms, and familiar places, people, or situations where someone used to smoke can trigger them.

Two hours after the last cigarette, the body will have already removed around half of the nicotine. The levels of nicotine continue to drop for the next few days until it no longer affects the body.

Alongside the withdrawal symptoms, people will also begin to notice positive changes. These can be improvements in their sense of smell and taste, less coughing, and easier breathing, particularly when exercising. Quitting nicotine can be difficult because the addiction is both physical and psychological.

Many people benefit from various kinds of support during the period of nicotine withdrawal. Nicotine replacement therapy NRT is where a person stops using tobacco and uses one of the following substances that contain smaller amounts of nicotine instead:.

There is no research to suggest that one method is more effective than another. Combining different types of NRT could have a stronger effect than a single method alone. Research has found that using NRT can increase the chance of quitting by 50 to 60 percent. At this point, an individual can gradually reduce the dosage of nicotine until no further treatment is needed. NRT is a common and successful treatment for nicotine withdrawal. If you have severe or long-lasting symptoms, it might help to discuss them with a health professional or a Quitline Specialist.

It might also help to use nicotine replacement therapy products or quitting medication. For more tips go to Craving a Cigarette Right Now?

In the first days and weeks when you quit smoking, the emotional ups and downs could feel like a rollercoaster ride. Making big changes in your life can naturally lead to heightened emotions. Weight gain is not always part of quitting smoking but it is common.

You may find you feel hungrier than usual after you quit — this is a common withdrawal symptom and it will settle down with time. It can help to plan ahead and have plenty of healthy snacks in the kitchen, such as nuts and fruit, and to get rid of the junk food from your house. If you do gain weight in the early days, try not to be too hard on yourself. Although withdrawal symptoms can feel challenging, there are ways you can help yourself stay motivated:.

One of the biggest challenges many people face in the early days of quitting is the regular cravings. Some cravings are your body physically wanting nicotine, but some are also related to your daily routines. Here are some ideas for activities to do instead of smoking at those times you usually reach for the cigarettes:. The more options you have to distract yourself, the better. Here are a few more ideas you can try at any time:.

It will take time to settle into new routines and find new ways to deal with stress now that smoking is not an option. The stress-release you feel when you have a cigarette is only temporary. Research tells us that smokers tend to have higher stress levels than non-smokers. Most people find that their stress levels are lower six months after quitting than they were before they quit.

You might find it helpful to create a special space for yourself to relax. Or you could try revisiting an old hobby or starting a new one. See How to deal with stress when you quit for ideas on great time-out activities. There is no point dwelling on the amount of money you have already spent on smoking.

But you could still save money if you quit, and the sooner you quit, the more money you will save. Thinking about what else you would like to do with that money can be a great motivator to stick to your quit plan. Try this cost calculator to see how much you can save by giving up smoking. Quitting is the best thing you will ever do for your health. It can affect your life in ways you may not even imagine. Remove yourself from the situation. Go for a walk, take a deep breath or have a drink of water, and ask yourself if you really want to be a smoker again.

Try not to waste your energy on self-blame. Instead, treat your slip-up as a sign to revise your quitting strategy. Next time you quit, spend some time thinking about what has worked for you in the past, and what challenges caused you to relapse. Then make plans for what you will do this time when those temptations come up again. If you could do with a hand, talk to your doctor or pharmacist about options to help you quit, or call Quitline for advice and support.

And willpower is not the only tool at your disposal — you can buy nicotine patches and quitting medications more cheaply with a script from your doctor.

You might also like to try QuitCoach. QuitCoach is a program that asks you questions about your smoking and uses your answers to give you personalised advice. Each time you visit the site it asks you relevant questions for your situation and provides updated advice based on your answers. QuitCoach can be especially useful in helping you decide what quitting aid — such as a nicotine replacement therapy product or medication — could be right for you.

For more information see Quitting tips and Quitting methods. This page has been produced in consultation with and approved by:. Around 75 per cent of Melbourne's air pollution is caused by vehicle emissions. When asbestos fibres become airborne, people working with asbestos may inhale particles which remain in their lungs. Aspergillus is a fungus that commonly grows on rotting vegetation. NRT gives your body small doses of nicotine without the toxic chemicals in cigarettes.

NRT comes in lozenges, mouth sprays, gum, and patches. Talk to your doctor about the best type of NRT for you. There are also medications to help you quit smoking such as Zyban bupropion and Chantix varenicline tartrate ; however, these may be most effective when taken before quitting smoking, so it's best to talk to your doctor. Try not to fear the ups and downs that come with quitting smoking. Although you might be feeling frustrated by cravings, all of this discomfort can pass in time if you just keep applying yourself to your goal of staying smoke-free, one day at a time.

For more mental health resources, see our National Helpline Database. So you're ready to finally quit smoking? Our free guide can help you get on the right track.

Sign up and get yours today. A mobile app offering distractions and tips to cope with cigarette craving: A qualitative study. Nicotine withdrawal.

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