Anyone who stops smoking usually feels it within a few hours: the body misses the nicotine, and the habit makes itself heard. Withdrawal symptoms are unpleasant, but temporary and harmless – and they are a sign that your body is readjusting. Here you will find out what to expect and how to get through this phase well.
Typical Withdrawal symptoms when stopping smoking
| Symptom | Typical duration | What helps |
|---|---|---|
| Strong craving to smoke | Attacks lasting a few minutes; in trigger situations sometimes months | 4-D rule, water, change of place |
| Irritability, restlessness, nervousness | approx. 2–4 weeks | Exercise, breathing exercises, telling the people around you |
| Difficulty concentrating | approx. 1–2 weeks | Breaks, fresh air, postponing demanding tasks |
| Sleep problems | approx. 1–2 weeks | no caffeine in the afternoon, an evening routine |
| Increased appetite | several weeks to months | regular meals, healthy snacks |
| Low mood | approx. 2–4 weeks | Rewards, social contact, exercise |
| Coughing, scratchy throat | a few weeks | drink plenty, steam inhalation |
| Constipation, dizziness, headaches | usually a few days | Fibre, water, rest |
How long does nicotine withdrawal last?
The course is individual, but usually follows a similar pattern:
- After 2–4 hours: the first cravings, slight restlessness.
- Day 1–3: The physical symptoms peak. After about 72 hours the nicotine has largely been broken down.
- Week 1–2: The symptoms become noticeably weaker; sleep and concentration normalise.
- Week 3–4: Most of the physical withdrawal symptoms have subsided.
- From month 2: The craving mainly appears in typical situations – less often and less strongly.
Worth knowing: The physical withdrawal is over after a few weeks. The greater challenge is usually the habit. That is why it pays to plan for typical smoking situations in advance.
What happens in the body
While the withdrawal symptoms subside, your body is already beginning to recover:
Tap on a stage to read what is happening in your body.
- 1
What happens in the body
Nicotine activates the sympathetic nervous system: blood vessels constrict, the heart beats faster, blood pressure rises. Shortly after the last cigarette this effect subsides – heart rate and blood pressure move back towards your personal resting values.
What you may notice
Some people feel their hands and feet becoming warmer, because the fine vessels of the skin are better supplied with blood again.
- 2
What happens in the body
Carbon monoxide from tobacco smoke binds to the red blood pigment around 200 times more strongly than oxygen and displaces it. Within half a day most of the gas is breathed out again – the red blood cells can once more carry more oxygen to the muscles, the heart and the brain.
What you may notice
At the same time, the first withdrawal symptoms may appear: restlessness, irritability, strong cravings. That is normal and a sign that your body is adjusting.
- 3
What happens in the body
The inner walls of the blood vessels recover, the blood flows more easily and the vessels react more elastically again. The lungs also work more efficiently: lung function increases measurably during these weeks. The physical withdrawal symptoms usually ease considerably in this phase.
What you may notice
Stairs, walks and sport often feel easier. Many people also notice that smell and taste become more intense again.
- 4
What happens in the body
The airways are lined with fine cilia that move mucus, dust and germs outwards. Tobacco smoke paralyses and damages them. After stopping smoking they gradually resume their work – the lungs' self-cleaning gets going again.
What you may notice
At first the cough may even become briefly stronger, because the lungs are clearing mucus. After that, coughing and shortness of breath noticeably decrease.
- 5
What happens in the body
Without the constant irritation from the components of smoke, the vessel walls calm down and the blood is less prone to forming clots. That reduces the strain on the coronary vessels – an important milestone for your heart health.
What you may notice
At 20 cigarettes a day, one year smoke-free means around €2,600 more in your pocket – you can work that out in the Smoke-free calculator.
- 6
What happens in the body
The blood vessels in the brain benefit from the better vascular health, and the risk of stroke gradually approaches that of people who have never smoked. At the same time the mucous membranes in the mouth, throat and oesophagus regenerate, having previously been in direct contact with the smoke.
What you may notice
You do not feel these changes directly – but they are among the most important reasons to stay smoke-free for good.
- 7
What happens in the body
The lungs have had a decade to recover from the harmful substances in tobacco smoke. The risk of developing lung cancer is now about half that of people who continue to smoke. The risk of cancer of the larynx and pancreas also falls.
What you may notice
Ten years smoke-free – that is a milestone you can be proud of.
- 8
What happens in the body
After 15 years without a cigarette, the risk of coronary heart disease is close to that of a person who has never smoked. Over that time your cardiovascular system has largely recovered from the consequences of smoking.
What you may notice
Your last cigarette is the starting signal – every smoke-free day counts.
Source: WHO. Average values, individually different.
What really helps against withdrawal symptoms
- The 4-D rule: Delay, deflect, distract, deep breathing – an attack of craving passes after a few minutes.
- Exercise: Even ten minutes of brisk walking can demonstrably reduce the craving.
- Drinking: Water, unsweetened tea – and as little coffee and alcohol as possible in the first few days.
- Structure: Fixed meals and bedtimes provide stability.
- Reward: Set the money you save aside somewhere visible.
- Support: Nicotine replacement products can ease physical withdrawal symptoms. Counselling – from the Rauchfrei Telefon, for instance – helps with the habit. And our Bioresonance smoking cessation is a supporting impulse for many people too.
Caution with medication
Smoking affects the breakdown of some medicines in the liver. After stopping smoking, the level of the active substance in certain medicines can therefore rise – for example with some psychotropic drugs (e.g. clozapine, olanzapine), with theophylline or with blood thinners. If you take medication regularly, talk to your doctor before you stop smoking, so that the dose can be adjusted if necessary.
When should you seek medical advice?
- with persistently low mood or feelings of hopelessness
- with chest pain, breathlessness or a racing heart
- with a cough accompanied by fever or blood in the sputum
- if you take medication (see above) or are pregnant
Frequently asked questions
When are the withdrawal symptoms at their worst?
For most people on the second and third day after the last cigarette. After that the physical symptoms gradually decrease.
Can stopping smoking make you ill?
Some people feel as if they have a cold in the first few days: coughing, a scratchy throat or tiredness. That is usually a sign that the airways are cleaning themselves, and no cause for concern. With a fever, breathlessness or persistent complaints you should seek medical advice.
Why do I cough more since I stopped?
The cilia in the bronchi, which were paralysed by smoking, resume their work and move mucus outwards. This cough usually eases after a few weeks.
How long does a single attack of craving last?
An acute urge to smoke usually lasts only a few minutes. Anyone who bridges it – with water, breathing exercises or exercise, for instance – notices that it subsides again by itself.
This guide provides general information and is no substitute for medical advice. If you have health questions, please consult your doctor. In Austria, free and scientifically sound counselling is available from the Rauchfrei Telefon on 0800 810 013.