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Lifestyle and home remedies

By Mayo Clinic staff

When you stop smoking, you'll likely experience some unpleasant or stressful symptoms of nicotine withdrawal. Medications will markedly reduce the difficulty of withdrawal. Even so, it's important to have a plan for managing withdrawal symptoms.

Withdrawal symptoms are usually the most intense during the first week after you stop smoking. They may continue for several weeks, with declining intensity. Although most nicotine withdrawal symptoms pass within a month, you may occasionally experience a strong urge or craving to smoke months after stopping. Triggers or cues that were associated with your smoking can provoke these urges or cravings.

Here are some things you can do to manage withdrawal symptoms:

  • Exercise regularly. Regular physical activity has been found to reduce withdrawal symptoms and help people stop smoking. Exercise also helps offset potential weight gain often associated with stopping.
  • Wait out cravings. Cravings or urges usually last less than five minutes. Wash the dishes, go for a walk or have a healthy snack, such as carrots, an apple or sunflower seeds. Pursue something that keeps your hands busy, and before you know it, the urge will have passed.
  • Identify rationalizations. If you find yourself thinking, "I'll just smoke one to get through this tough time" or "Just one won't hurt," recognize it as a message that can derail your plan. Review your reasons for quitting, and replace that thought with something positive to support your stopping.
  • Talk to a support person if you're feeling anxious or depressed or need encouragement to get through a difficult craving.
  • Avoid high-risk situations. Know your triggers, and stay away from people, places and situations that tempt you to smoke.
  • Be realistic about the energy and time it takes to stop smoking. Adjust your schedule to a lighter workload. Take time to do something fun or simply relax.
  • Eat regular meals, including plenty of fruits and vegetables, and drink more water.
Coping and support Treatments and drugs
References
  1. Nicotine. NIDA for Teens. http://www.teens.drugabuse.gov/drnida/drnida_nic1.asp. Accessed Sept. 15, 2010.
  2. Questions about smoking, tobacco and health. American Cancer Society. http://www.cancer.org/Cancer/CancerCauses/TobaccoCancer/QuestionsaboutSmokingTobaccoandHealth/questions-about-smoking-tobacco-and-health-intro-and-background. Accessed Sept. 15, 2010.
  3. Rigotti NA, et al. Patterns of tobacco use and benefits of smoking cessation. http://www.uptodate.com/home/index.html. Accessed Sept. 15, 2010.
  4. Cigarettes and other tobacco products. NIDA. http://www.drugabuse.gov/infofacts/tobacco.html. Accessed Sept. 15, 2010.
  5. Renard SI, et al. Management of smoking cessation in adults. http://www.uptodate.com/home/index.html. Accessed Sept. 15, 2010.
  6. Sackey JA. Smoking cessation counseling strategies in primary care. http://www.uptodate.com/home/index.html. Accessed Sept. 15, 2010.
  7. Smoking and how to quit. The National Women's Health Information Center. http://www.womenshealth.gov/quit-smoking/parents/. Accessed Sept. 15, 2010.
  8. Leone FT, et al. Behavioral interventions in tobacco dependence. Primary Care Clinics in Office Practice. 2009;36:489.
  9. Hatsukami DK, et al. Tobacco addiction. The Lancet. 2008;371:2027.
  10. Parents who quit smoking when their kids are young may have a big influence on whether their offspring will quit smoking in young adulthood. The Society for the Study of Addiction. http://www.addictionjournal.org/viewpressrelease.asp?pr=26. Accessed Sept. 15, 2010.
  11. Nicotine dependence. In: Diagnostic and Statistical Manual of Mental Disorders DSM-IV-TR. 4th ed. Arlington, Va.: American Psychiatric Association; 2000. http://www.psychiatryonline.com. Accessed Sept. 15, 2010.
  12. Hurt RD (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 12, 2010.
  13. Hurt RD, et al. Treating Tobacco Dependence in a Medical Setting. CA: A Cancer Journal for Clinicians. 2009;59:314.
DS00307 Nov. 23, 2010

© 1998-2013 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth," "Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.

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