Fact Checked 
Giving up smoking is one of the best health choices you can make and understanding the negative effects of quitting can really help you push through and kick the habit for good.
The benefits of quitting smoking will always outweigh the negatives, and it’s good to prepare yourself so you can make the transition as smooth as possible, especially if you’ve been a long-term or heavy smoker.
Withdrawal is common when stopping smoking, and is most likely the symptom you’ll notice first. Because nicotine is so addictive, it takes a bit of time for your body to get used to life without it. You’ll probably feel the urge to smoke, have mood swings, and some people find that they put on weight. But it’s important to remember this is all temporary. The longer you don’t smoke, the easier it gets.
Nicotine is a highly addictive chemical and the main ingredient in cigarettes and other tobacco products. It’s a stimulant drug and its addictive properties are often the driving force that keeps smokers smoking . Because it’s so addictive, smoking causes more deaths a year than all other drugs, homicides and car accidents combined .
Nicotine works by speeding up the messages between your brain and body. It also causes your brain to release dopamine every time you take a drag, which is why most smokers enjoy the habit despite being aware of the health risks. The longer you smoke, the more dependent your body becomes on getting those dopamine hits and that’s where the addiction takes hold.
How long it takes for someone to get addicted to nicotine can vary but it’s generally thought that the younger you are when you start smoking, the more likely you are to become addicted.
Experiencing withdrawal symptoms, when quitting smoking, is your body’s response to cutting off its nicotine supply. Your brain has been used to getting dopamine hits every time you smoke, so you may feel some negative effects once the supply stops. Mood swings, restlessness and cravings are all quite common. Your body and mind are noticing a big change so may need time to adjust.
Something to keep in mind is that smoking is often habitual, so craving a smoke when faced with triggers like coffee or alcohol can amplify the withdrawal symptoms and really test your will power. Not everyone will have the same symptoms and how much they affect you can vary. The key is being prepared and getting help if you’re struggling with quitting smoking.
Nicotine withdrawal is short but can be quite intense. Withdrawal symptoms usually peak within the first three days of quitting smoking, and on average last about two to four weeks . but this can vary from person to person.
Once you’ve put out your last cigarette, one of the first side effects you’ll notice are cravings. Studies have shown that nicotine withdrawal symptoms can start in as little as an hour after your last cigarette . Cravings are those intense feelings of wanting to smoke, and they’re caused by both your nicotine addiction and your smoking routine.
If smoking in the morning with a coffee or smoking after dinner was something you did every day, those moments can subconsciously make you want to smoke more.
Two hours after your last cigarette, your body has already worked hard to remove around half of the nicotine in your system . Because you’re physically addicted to nicotine, you may experience some physical side effects like sweating, headaches, difficulty sleeping and even flu-like symptoms. But as the levels of nicotine continue to drop in your body over the next few days, these symptoms will keep reducing until all the nicotine has been flushed out.
After the nicotine has completely left your system, all that’s left are the cravings and the habits. These symptoms can last a bit longer than the physical ones because of the routine you’ve built up as a smoker. Breaking those routines and replacing them with healthier habits is a great way to combat those symptoms and help you stay away from cigarettes for good.
Many people find withdrawal symptoms disappear after two to four weeks, although it can take longer for some. Symptoms tend to come and go in that time but remember that they will pass, and you’ll soon feel much better .
These physical symptoms can vary from person to person, and you might not experience any at all. They happen because your body is adjusting to the new level of nicotine.
Some people report flu-like symptoms and shortness of breath which can be uncomfortable, but much like a cold or flu you need to give your body time to recover.
Psychological symptoms are difficult to deal with because they can last longer than the physical ones. Cravings can creep up on you from various triggers you might not even be aware of. Breaking old smoking habits can be difficult if you don’t replace them with healthier options.
Withdrawals can be difficult to deal with for some people, while others might find it’s only a slight inconvenience and won’t need any help at all. Luckily, for those that are struggling, there are lots of helpful tips to make quitting smoking easier.
Keeping a diary with your personal list of reasons to quit is a great way to remind yourself of what you’re trying to achieve. Because smoking is habitual, it’s also helpful to note when you’re most likely to smoke, and break these routines by replacing smoking with healthier habits.
If you’re used to having a cigarette along with a drink at your local pub, try not drinking alcohol while you’re quitting smoking. Situations like this can automatically make you want to smoke, so it’s helpful to keep away from triggers that are likely to make you relapse.
Some people find they gain weight when they stop smoking – and that’s OK. The benefits of giving up smoking are far better than any risks of gaining weight, plus, you’ll be able to exercise far better now that you’re not smoking, so shedding any extra weight will be easier. Maintaining an exercise routine and a healthy meal plan are great ways to build healthy habits.
Keeping a good support structure, by telling your friends and family you are quitting smoking, is a great way to help keep you motivated and on track.
Not everyone will need help quitting smoking, but for those that do, there are plenty of stop smoking options available to make the process easier. Smoking cessation medication can support you with your journey to living smoke free.
How we source info.
When we present you with stats, data, opinion or a consensus, we’ll tell you where this came from. And we’ll only present data as clinically reliable if it’s come from a reputable source, such as a state or government-funded health body, a peer-reviewed medical journal, or a recognised analytics or data body. Read more in our editorial policy.
Have a subject you’d like us to cover in a future article? Let us know.
We're making healthcare more about you. Sign up to our newsletter for personalised health articles that make a difference.
Disclaimer: The information provided on this page is not a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, please talk to a doctor.
(And leave your email too, so we can let you know if we write an article based on your suggestion.)
If there’s a particular treatment or condition you’re looking for, tell us and we’ll look into it for you.
Submit your question here, or tell us if you’ve found an issue on our site.
If you made a mistake on the gender selection, you can amend this by pressing 'Cancel' below and changing your gender. If you entered the correct gender but made a mistake on the treatment category selection, you can choose a different category by pressing 'Choose other treatment' below.
You have recently requested a change to your treatment plan which is under review.
We'll let you know once our doctor has reviewed your request.
Our doctor has already made treatment suggestions for you.
You can view and select an option from your account.
You already have treatment for under review.
You have a consultation being reviewed. Our doctor will contact you soon.
You already have a treatment plan for on pause. You can restart or make changes to this from your account.
We’ll get back to you very soon. We aim to respond to all queries in one working day.
You’re signed up to our newsletter. Keep an eye on your inbox for our latest update.
By clicking 'Subscribe now' you're agreeing to our Privacy Policy.
Not everyone will need help quitting smoking, but for those that do, there are plenty of stop smoking options available to make the process easier. Smoking cessation medication can support you with your journey to living smoke free.
