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Last updated March 2024
Read time 2 minutes
In the first few days and weeks after stopping, you will likely have some feelings of nicotine withdrawal. These usually start a few hours after you last smoked or vaped and are the strongest in the first week after stopping. The good news is, for most people, the feelings of withdrawal fade over the next 2-4 weeks.
Urges or cravings to smoke and/or vape
Finding it harder to concentrate or feeling restless
Trouble sleeping
Being easily upset, feeling irritable, frustrated, angry
Being anxious or feeling down
Increase in hunger or weight gain.
It's a good idea to speak with your GP or pharmacist. They can advise if any medications are appropriate to help you stop smoking and/or vaping. Read more about talking to your doctor or pharmacist.
Quitline counsellors can offer you free advice and support to help you manage feelings of withdrawal. They have lots of tips and strategies, including ones may not have thought of. Quitline counsellors can also support you if you are using vapes to stop smoking.
There are many ways to contact Quitline, including webchat, Messenger, and more: Ways to get in touch
Other things you might try to manage feelings of nicotine withdrawal:
Keep your brain active: puzzles, chat to friends or family, listen to a podcast, read a book or magazine, distract yourself
Exercise every day – even a short walk can do wonders
Try to limit your worrying – don’t be too hard on yourself!
Practise these top three relaxation techniques.
Speak directly with a trained quit specialist. Our counsellors are available to provide immediate support, personalised quit plans, and answer all your questions.
Get in contact with Quit
Remember you can reach out for help if you are experiencing feelings of withdrawal.
