Duration: 2-4 weeks

Cause: Irritability is caused by the body’s craving for nicotine. Heavy smokers are more likely to report this symptom.

Tip: Distract yourself by engaging in a hobby or exercise. Reward yourself for the progress you have made – go out for supper, watch a movie, or buy yourself a special treat. Take some deep breaths. Try a nicotine replacement therapy like nicotine gum or patch.

Duration: 2-4 weeks

Cause: Irritability is caused by the body’s craving for nicotine. Heavy smokers are more likely to report this symptom.

Tip: Distract yourself by engaging in a hobby or exercise. Reward yourself for the progress you have made – go out for supper, watch a movie, or buy yourself a special treat. Take some deep breaths. Try a nicotine replacement therapy like nicotine gum or patch.

Duration: 2-4 weeks

Cause: Nicotine is a stimulant, so it is not surprising that quitting smoking causes fatigue. Heavy smokers are more likely to feel tired after quitting. Over time your body will adjust and you will have even more energy.

Tip: Try a nicotine replacement product, take naps or a brisk walk. Avoid caffeine.

Duration: 1-2 weeks

Cause: Nicotine affects brain wave functioning and may influence sleep patterns. It is not uncommon in the first few days after quitting for the ex-smoker to wake up frequently during the night. Dreaming about smoking is also common. Coughing after quitting may also contribute to wakefulness.

Tip: This symptom rarely lasts longer than a week after quitting.  Try relaxation techniques, take an evening walk or a warm bath. Avoid caffeine after 6 pm.

Duration: 2-3 weeks

Cause: It is not uncommon to feel a little down after quitting tobacco. Some say that quitting smoking is like losing a close friend. Understand that the feelings are normal. Bouts of crying are not uncommon.

Tip: Exercise is the best way to improve your mood.  To get started, try a brisk 15-20 minute walk. Talk to a friend, write in a journal, volunteer at a place you can help others, go to a movie. See your doctor if symptoms worsen.

Duration: 2-3 days

Cause: It is not uncommon to experience tightness in your chest after quitting. Chest tightness is probably due to the tension created by the body’s need for nicotine or due to soreness from coughing.

Tip: Try relaxation techniques, especially deep breathing. Nicotine gum or patch may help.

Duration: 2-3 days

Cause: Intestinal movement may decrease for a brief period when a person lowers tobacco use.

Tip:  Eat lots of fibre like raw fruits, vegetables, bran and cereal. Also drink 6 to 8 glasses of water each day and try to exercise. Avoid caffeine.

Duration: Cough 2-4 weeks, dry throat 2-3 days

Cause: Ex-smoker’s cough is the body’s way of getting rid of the extra mucous that has blocked airways. Dry throat is caused by the fact that the body is no longer producing a lot of mucous to protect the airways from the toxins.

Tip:  Try drinking cold water, fruit juice, tea; chew gum, or have cough drops/hard candy on hand.

Duration: 2-12 days

Cause: Light-headedness, dizziness or faintness are common.  After quitting, oxygen levels increase to normal which may cause dizziness. As a smoker, the carbon monoxide from the cigarette smoke prevented a healthy supply of oxygen from reaching your brain.

Tip: Take extra caution when performing activities. Change positions slowly. If a dizziness spell occurs, sit or lie down until in passes.

Duration: A few weeks

Cause: Nicotine does affect brain wave functioning. Recent studies indicate that concentration and problem-solving ability is enhanced in smokers for a short period (20-30 minutes) following administration of nicotine. Changing a habit as ingrained as tobacco use takes effort and contributes to problems in concentration.

Tip: Plan your workload to account for your temporary lack of concentration. Avoid additional stress during the first few weeks.