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Last updated May 2025
Read time 3 minutes
In the first few days and weeks after stopping, you will likely have some feelings of nicotine withdrawal. It's easier to deal with nicotine withdrawal when you know what to expect.
Nicotine is the addictive drug in tobacco or in most vapes. When you quit smoking or vaping you may have nicotine withdrawal symptoms. These are changes in your mood and body that will pass.
Urges or cravings to smoke 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.
Everyone’s experience is different. Nicotine withdrawal symptoms usually begin within a few hours after you last smoked or vaped. They are usually strongest in the first week. For many people, feelings of withdrawal fade and are gone after about two to four weeks. Chat to your doctor, pharmacist or a Quitline counsellor for support.
Quitline can offer you several calls, especially in the first few weeks, to help you stay on track.
Talk to your doctor or pharmacist. They can advise if any medications are appropriate to help you manage nicotine withdrawal.
Remember the 4Ds:
Delay acting on the craving for 5 minutes and it will usually pass.
Deep breathe to promote a calm and relaxed feeling.
Drink water to help flush out toxins and chemicals.
Do something else, to distract your mind and body.
Doing some physical activity you enjoy may help to briefly reduce cravings and nicotine withdrawal.
Use our free Tactics tool for ideas:
Keep reminding yourself of the reasons why you want to stop smoking or vaping. And remember, you don't have to do it alone. Quitline is here to help. Quitline counsellors can offer you free advice and support to help you stop smoking and/or vaping. They will work with you to help you build and keep up your motivation, create a personalised plan that works for you, and provide guidance and encouragement along the way. Quitline counsellors can also support you if you are using vapes to stop smoking.
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
It's easier to deal with nicotine withdrawal when you know what to expect.
