What to expect
Being prepared and knowing what to expect can make things easier.
As the days pass the urge to smoke will occur less and less often and grow weaker until you’re not thinking of smoking for days, then weeks, then months at a time.
Withdrawal symptoms typically last two to four weeks (and sometimes longer) as your body adjusts to being free of nicotine. If you have more severe or longer lasting symptoms, it can be helpful to discuss them with a Quitline advisor or other health professional, or consider using a nicotine replacement products or quitting medication. For more tips go to Craving a Cigarette Right Now?
- Keep motivated by reminding yourself of your reasons to quit.
- Keep a list handy for moments when your mind turns to smoking.
- Keep occupied and have lots of distractions at hand to help you focus your mind away from smoking thoughts.
- Remember, a craving will usually fade away in a few minutes, so deal with each one as it comes and practice the 4Ds (Delay acting on the craving for five minutes and it will usually pass, Deep breathe, Drink water, or Do something else).
- Lean on your supports to distract you from cravings and to keep you motivated. And remind yourself that you’re getting closer and closer to a time when you’ll be happier and healthier and free of smoking thoughts.