Nicotine Withdrawal Symptoms and Recovery

[Saxony]

I found this saved on my computer from one of my previous quit's. I can't remember where it originally came from but although long I thought it might be helpfull.

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Nicotine Withdrawal Symptoms and Recovery


Kicking the addiction:

Tobacco contains nicotine, an addictive drug, and smokers become addicted. If you quit abruptly, you will go through the physical and phychological effects of drug-withdrawal, These may include intense food cravings, jittery nerves, anxiety, short temper, depression, and sleeplessness. The addiction-withdrawal symptoms will be worst the first week and less severe during the second. After a month, most of the withdrawal symptoms will be gone, If you quit gradually, the withdrawal may be less intense but more prolonged, This is why many experts recommend quitting abruptly!



EVER WONDER WHY IS IT SO HARD TO QUIT?

Mark Twain said, "Quitting smoking is easy. I've done it a thousand times." Maybe you've tried to quit too. Why is quitting, and staying quit, hard for so many people? The answer is nicotine.

Nicotine

Nicotine is a drug found naturally in tobacco. It is highly addictive, as addictive as heroin and cocaine. The body becomes physically and psychologically dependent on nicotine. Studies have shown that smokers must overcome both of these to be successful at quitting and staying quit.

When smoke is inhaled, nicotine is carried deep into the lungs where it is absorbed quickly into the bloodstream and carried to the heart, brain, liver, and spleen. Nicotine affects many parts of the body, including the heart and blood vessels, the hormonal system, body metabolism, and the brain. Nicotine is found in breast milk and in cervix mucous secretions. Nicotine freely crosses the placenta and has been found in amniotic fluid and the umbilical cord blood of newborn infants. Nicotine is metabolized by the liver, lungs and a small amount is excreted by the kidneys. Nicotine is broken down into cotinine and nicotine-N'-oxide.

Although several different factors influence the rate of metabolism and excretion, measurements of nicotine or its metabolites will vary depending on the fluid being measured (blood, urine, or saliva). In general, a regular smoker will have nicotine or its metabolite (cotinine) present in the body for about 3 to 4 days. In studies measuring nicotine levels in urine, 72 hour urine collections yielded greater than 90% of cotinine in most subjects.

Nicotine produces pleasurable feelings that make the smoker want to smoke more and also acts as a depressant by interfering with the flow of information between nerve cells. As the nervous system adapts to nicotine, smokers tend to increase the number of cigarettes they smoke, and hence the amount of nicotine in their blood. After a while, the smoker develops a tolerance to the drug, which leads to an increase in smoking over time. Eventually, the smoker reaches a certain nicotine level and then smokes to maintain this level of nicotine.


Why Do Smokers Fail to Quit?

About 25% of adults continue to smoke, about 70% of them want to quit. In one study, of the women smokers who said they wanted to stop smoking, 80% of them were unable to. Nicotine is a psychoactive drug, and some researchers feel it is as addictive as heroin; in fact, nicotine has actions similar to cocaine and heroin in the same area of the brain.

Depending on the amount taken in, nicotine can act as either a stimulant or a sedative. Most smokers have a special fondness for the first cigarette of the day because of the way brain cells respond to the day's first nicotine rush. Rat studies show that nicotine increases the activity of dopamine, a chemical in the brain that elicits pleasurable sensations -- a feeling similar to achieving a reward. The first nicotine intake of the day is particularly effective in enhancing the activity of dopamine-sensitive neurons. During the day, however, the nerve cells become desensitized to nicotine; smoking becomes less pleasurable and smokers may be likely to increase their intake to get their "reward". A smoker develops tolerance to these effects very quickly and requires increasingly higher levels of nicotine.

Withdrawal is a difficult process. Even after years of nonsmoking, about 20% of ex-smokers still have occasional cravings for cigarettes. A study in 1986 reported that 68% of all smokers wanted to quit, and in that year a third of them tried seriously, but only 6% of all smokers succeeded. People who keep trying, however, have a 50% chance of finally quitting, and in any case the attempts to quit are never a waste of time, since the amount of smoking is reduced during these periods.

Researchers have been trying to discover those conditions or sets of behaviors that can help predict why so many people fail to quit. From one study to the next, however, no consistent factors have emerged; these include gender, number of cigarettes smoked, levels of nicotine in the blood, length of time smoked, or the intensity or severity of withdrawal. A 1994 study, however, did find one consistent predictor for failure to quit: almost anyone who cheated during the first two weeks of withdrawal, even if they were wearing the patch, was smoking again in six months. On the other hand, nearly half of the people who didn't cheat during the first two weeks were still not smoking after sixth months.

A recent study indicates that smokers who quit and start again may damage their lungs even more severely than people who have not yet made an attempt to quit. Some experts suggest that those who relapse may have been at high risk for poor lung function in the first place or that those who start smoking again are more strongly addicted than other smokers and may inhale more deeply and hold the smoke in their lungs longer. The message here is not that quitting smoking is more dangerous than not quitting; the emphasis is on not starting again.



Nicotine Withdrawal

Nicotine is a very powerful drug! When smokers try to cut back or quit, the absence of nicotine leads to withdrawal. Withdrawal is both physical and psychological. Physically, the body is reacting to the absence of the drug nicotine. Psychologically, the smoker is faced with giving up a habit. Both must be dealt with if quitting is to be successful.

Withdrawal symptoms can include any of the following: depression, feelings of frustration and anger, irritability, trouble sleeping, difficulty concentrating, restlessness, headache, tiredness, and increased appetite. These uncomfortable symptoms lead the smoker to again start smoking cigarettes enough to boost blood levels of nicotine back to the level at which no symptoms occur.

If a person has smoked regularly for a few weeks or longer and abruptly stops using tobacco or significantly reduces the amount smoked, withdrawal symptoms will occur, usually within a few hours of the last cigarette and peak about 48 to 72 hours later. Withdrawal symptoms can last for a few days to several weeks.





Recovery

The first few weeks after quitting smoking are usually the most difficult and it's safe to say that it normally takes at least 8-12 weeks before a person starts to feel comfortable with their new lifestyle change of being an ex-smoker. Withdrawal from nicotine, an addictive drug found in tobacco, is characterized by symptoms that include headache, anxiety, nausea and a craving for more tobacco. Nicotine creates a chemical dependency, so that the body develops a need for a certain level of nicotine at all times. Unless that level is maintained, the body will begin to go through withdrawal. For tobacco users trying to quit, symptoms of withdrawal from nicotine are unpleasant and stressful, but only temporary. Most withdrawal symptoms peak 48 hours after you quit and are completely gone in six months.
When you are experiencing symptoms of recovery (withdrawal), remind yourself of why you are quitting; write your reasons on a card and keep it with you. Remind yourself that whatever discomfort you are experiencing is only a tiny fraction of the probable discomfort associated with continued smoking (i.e. Painful diseases like cancer, surgery, chemotherapy, emphysema etc.).




Withdrawal in the First Two Weeks

Because the first two weeks are so critical in determining quitting failure rates, smokers should not be shy about seeking all the help they can during this period.

Withdrawal symptoms begin as soon as four hours after the last cigarette, generally peak in intensity at three to five days, and disappear after two weeks. They include both physical and mental symptoms.

Physical Symptoms. During the quitting process people should consider the following physical symptoms of withdrawal as they were recuperating from a disease and treat them accordingly as they would any physical symptoms:

Tingling in the hands and feet
Sweating
Intestinal disorders (cramps, nausea)
Headache

Cold symptoms as the lungs begin to clear (sore throats, coughing, and other signs of colds and respiratory problem)

Mental and Emotional Symptoms. Tension and craving build up during periods of withdrawal, sometimes to a nearly intolerable point. One European study found that the incidence of workplace accidents increases on No Smoking Day, a day in which up to 2 million smokers either reduce the amount they smoke or abstain altogether.

Nearly every moderate to heavy smoker experiences more than one of the following strong emotional and mental responses to withdrawal.

Feelings of being an infant: temper tantrums, intense needs, feelings of dependency, a state of near paralysis.

Insomnia
Mental confusion
Vagueness
Irritability
Anxiety

Depression is common in the short and long term. In the short term it may mimic the feelings of grief felt when a loved one is lost. As foolish as it sounds, a smoker should plan on a period of actual mourning in order to get through the early withdrawal depression.


Some Common Withdrawal Symptoms:

Anger & Mood Swings
Boredom
Constipation & Gas
Feeling Closed In
Cough, Dry Throat, Nasal Drip
Cravings For Cigarettes
Depression
Dizziness and Invertigo
Feeling tired all the time
Frustration
Headaches
Increase in Appetite
Insomnia
Irritability, Grouchiness
Lack Of Concentration
Loneliness
Night Time Awakenings
Restlessness
Tightness In The Chest
Weight gain



Anger and Mood Swings
Anger is part of the quitting process. You don’t have to have a reason to feel that way, you just do. Accept it, vent it safely. Deal with the irritating situation by dealing with your feelings rather than suppressing them. Say what’s on your mind without blowing your stack. Anger openly expressed or kept inside creates tension which may create the need for a cigarette. Reducing the tension will reduce your desire for a cigarette. Discuss your anger with your buddy. Take a walk. Do deep breathing exercises.


Boredom
Try new things. Keep your hands and mind busy (write a letter, do dishes, cook, paint, do carpentry, knit, garden, sew). Run some errands, get caught up on jobs you haven’t had time to do, or go see a movie. If you have to stay in one place, have a book/crossword puzzles/deck of cards handy.


Constipation, gas, stomach pain
Constipation is caused by intestinal movement decreases for a brief period. It will normally last for several weeks.
Drink plenty of liquids (6-8 glasses of water daily); add roughage to diet (fruits, vegetables, whole grain cereals, bran); go for walks.


Feeling cooped up
Feeling of being cooped up are normal. You miss your old friend your cigarettes who used to go everywhere you used to go. Go for a short walk, go swimming, bike riding. Keep yourself physically and mentally busy.


Cough, dry throat/mouth, nasal drip
This is caused from your body getting rid of mucous which has blocked airways and restricted breathing. Drink plenty of fluids; drink cold water, fruit juice, tea; use cough drops, gum or hard candy.


Craving for a cigarette
Withdrawal from nicotine, a strongly addictive drug. It is most frequent the first 2 or 3 days. Occasionally, it can occur for months or for years. Wait out the urge; they only last a few minutes. Wait until it passes (in general 3 to 5 minutes). Get busy. Start another activity.Think of something else. Focus on your work.Drink some water, chew some gum or eat sugarless candy.Eat something (e.g., some fruit). Breathe deeply several times. Do a relaxing exercise. Brush your teeth. Tell yourself the symptoms will disappear in a few days.


Depression & Despair
Find a substitute reward to smoking. Deal with your emotions. Call your support buddy. Use positive self-talk. Don’t cut yourself down; build yourself up. Don’t allow a self-defeatist attitude (I’m no good, I can’t do this). This can lead to a decreased sense of control and a drop in self-esteem. Think of success, not failure! It’s normal to feel sad, angry, or confused in the first few smoke-free weeks. These feelings will pass but If the depression does not appear to be going away, take it seriously and consult your doctor.


Dizziness
Your body is getting extra oxygen like it hasn't seen for a long time. Get fresh air, go for a walk, change positions slowly. It will last several days and will go away.


Fatigue
Nicotine is a stimulant. 2 to 4 weeks. Get extra sleep and more exercise; take naps; don’t push yourself. If you feel tired when you first wake up, do some moderate exercises and take a cool shower. Drink 6-8 glasses of water per day to speed up the healing process.


Frustration
Take a walk. Do deep breathing exercises. Talk to your support buddy. Think of the positive reasons for quitting and the rewards you will be able to achieve. Take some time by yourself. Do a favorite hobby.


Headaches
Take a warm bath or shower. Try relaxation or meditation techniques. Do more physical activities. Cut down on coffee and cola drinks.


Increase on Appetite
Craving for a cigarette can be confused with hunger pangs or a simple craving for oral stimulation. For years, your mouth was stimulated every time a cigarette landed between your lips. This has now been removed. Up to several weeks What can I do?
Drink water or low-calorie liquids. Be prepared with low-calorie and low-fat snacks (celery, pretzels, carrots, popcorn, melba toast); chew a toothpick, chew gum, munch on raw vegetables.


Insomnia
Nicotine affects brain wave function. This can influence sleep patterns and dreams about smoking are common. 1 week Take a hot, relaxing bath, avoid caffeine (coffee, tea, pop) after 6:00pm Try relaxing at bedtime with a glass of warm milk, deep breathing and relaxation techniques. Work on a hobby.


Irritability, grouchy, tense
The body is craving for nicotine. Tobacco smokers are in a chronic state of nervous stimulation. Many of the symptoms quitters experience are the result of the nervous system returning to normal. It normally last for 1-2 weeks. Deep breathe, take walks, exercise, use relaxation techniques, chew nicotine gum, cut down on coffee and pop.


Lack of concentration
The body needs time to adjust to not having constant stimulation from nicotine. A few weeks Change activities, get some fresh air, exercise, deep breathe, listen to music, watch TV, do more physical activity, cut down on coffee and cola, plan workload accordingly, avoid situations that may trigger your desire to smoke.


Loneliness
Cigarettes are seen by many people as a close friend. Call a real friend. Go for a walk or a drive. Sing, pray.


Night Time awakenings
Cigarettes are seen by many people as a close friend. Call a real friend. Go for a walk or a drive. Sing, pray.


Restlessness
Exercise. Work on a hobby. Catch up on your chores. Do some extra jobs at work.


Tightness in the chest
It is probably due to tension created by the body’s need for nicotine; may be caused by sore muscles from coughing. Part of the recovery process may be the lung’s attempt to remove mucus and tar. The normal mucus transport system will start to reactivate itself, which can initially cause coughing. It will last a few days. Deep breathing and relaxation techniques. Be patient; wait it out! Your body wants to return to normal.


Weight gain
Weight gain from quitting smoking is very normal for most people and you can expect to put on 5-10 pounds over the period of several months. Remember that this extra weight gain is a lot better than continuing to smoke!


And the good news when you quit is that the withdrawal symptoms get less intense and do go away!


Withdrawal symptoms, duration proportion of people affected:

Irritability/aggression Less than 4 weeks 50%
Depression Less than 4 weeks 60%
Restlessness Less than 4 weeks 60%
Poor concentration Less than 2 weeks 60%
Increased appetite Greater than 10 weeks 70%
Light-headedness Less than 48 hours 10%
Night-time awakenings Less than a week 25%
Craving Greater than 2 weeks 70%



The Truth About Nicotine Withdrawal:

One of the keys to quitting smoking is acknowledging that smoking cigarettes is an addiction that can be managed and overcome. One of the main reasons people give up quitting is because they find the withdrawal symptoms so fierce and unexpected. Don’t worry these symptoms are actually good news, signs that your body is purging itself of all the harmful chemicals cigarettes left in your body.

Most people do not experience all of the symptoms below:

Dizziness Increased oxygen levels in blood and blood pressure lowering to normal Be careful, take precautions and don’t work to hard

1 - 5 days

Coughing, nose running The body’s respiratory system begins to clean itself Drink lots of fluids

1 – 5 days

Sore throat The clearing away of nicotine and tar and the growth of new tissue Suck sweets, eat honey or anything else that will soothe your throat

1 – 5 days

Tight chest The coughing causes the chest muscles to get sore Try relaxation and deep breathing exercises

1 – 2 weeks

Flatulence and constipation Temporary slowing of intestinal movement Eat lots of fibre and drink lots of fluids

1 – 2 weeks

Headaches Increased blood flow (with more oxygen) to the back of the brain. Drink lots of fluids and do relaxation exercises

2 – 4 weeks

Irritability Your body is desperate for nicotine Relaxation exercises

2 – 4 weeks

Reduced concentration Increased blood flow and oxygen to brain and lack of stimulation from nicotine Don’t over exert yourself.

2 – 4 weeks

Fatigue Without nicotine your metabolic rate drops down to normal Don’t over exert yourself. This feeling will go away in a few weeks

[JigOvLife]

Nice one Sax. I've subscribed to this thread, very helpful.

[cess101]

Thanks saxony. This thread makes a good printer-upper It's a good reminder of how it was, to me. "I never want to go through that again!" I'll remember to grab a hold of that whenever an urge strikes. I'm heading toward 2 years so, fortunately, those urges are few. You can do this. Keep up the good quits (KUTGQ's) everybody.

[ForeverDecember]

"People who keep trying, however, have a 50% chance of finally quitting, and in any case the attempts to quit are never a waste of time, since the amount of smoking is reduced during these periods."

Awesome. Thanks for posting this; could it be made sticky?

[Possum23]

Listing symptoms of withdrawal.

I Read them and end up getting ALL of them!

Nicotine is found in breast milk and in cervix mucous secretions.

I asked my doctor to check me for this and he just laughed!

Being serious this thread is VERY useful to me as most if not all the problems I have at the moment can be blamed on nicotine WITHDRAWAL not me taking Chantix.

(P.S. I stopped taking Chantix because I didn't feel O.K. and the not O.K. feeling didnt go away.)

Here goes...
Some Common Withdrawal Symptoms:

Anger & Mood Swings ----- No more than usual.

Boredom ----- Nope

Constipation & Gas ----- Um on Chantix, dual side effects?

Feeling Closed In ----- Nope

Cough, Dry Throat, Nasal Drip ----- Cough yes.

Cravings For Cigarettes ----- not until week 3 of no smokes oddly enough, now I would kill for one!

Depression ----- Only when I think depressing thoughts...

Dizziness and Invertigo ----- Nope.

Feeling tired all the time ----- YES, on days when I do not have to get up I don't!

Frustration ----- YES! Half way through a simple task I forget what I am doing!

Headaches ----- Nope

Increase in Appetite ----- Not really, however some foods I now dislike!

Insomnia ----- YES a big one... cannot sleep, cannot wake up! see tired all the time.

Irritability, Grouchiness ----- Yes, due to lack of quality sleep (I hope!)

Lack Of Concentration ----- This is a big one to me, I used to read a lot. No TV just read library books. One every 2 days or so. Now takes me a WEEK to read even a thin paperback.

Loneliness ----- Nope, the opposite in fact. The cats like me because I don't smell!

Night Time Awakenings ----- That is insomnia.

Restlessness ----- See above, can't sleep, can't nap.

Tightness In The Chest ----- Nope.

Weight gain ----- Nah! that is just constipation and gas!

[cess101]

Lack of concentration was a biggie for me too, one that seemed to linger around quite some time. I found it hard to focus. I felt anxious and had to get up and stretch or walk for a few moments. Get some fresh air or splash your face with some cold water. Avoid certain situations for a few (2-3) days too. Try books on tape from a library for a few weeks and walk and listen at the same time. There are a number of things to do that help with lack of concentration. Word games, puzzles..... You will return to normal.

The flatulence is another real bugger. Haha--somebody once, jokingly, referred to it as "quitulence."
It happens to the best of us. Get your daily dietary requirement of fiber to avoid constipation on top of the quitulence. Drink lots of water (at least 8, 8oz glassfuls) to help your body flush all the byproducts of sickerettes out of your system. Eat as healthy as possible (food rich in anti-oxidants) and smaller portions throughout the day.

Remember that your body is working hard at ridding itself of all those noxious, poisonous ingredients found in cigarettes. It helps to think of physical symptoms/side effects of quitting as a healing process. Remind yourself often of the Benefits of Quitting (which I previously posted up) and of Your Reasons for Quitting. This gives you a motivational boost.

Herbal tea such as "Sleepy Time Tea" helps before bed. Get some "good" relaxation tapes to listen to as you wind down and settle in for the night. Pamper yourself, royally!
Your doing terrific! Keep up the good quits everybody.

cess101

[cess101]

Here goes mine ...
Some Common Withdrawal Symptoms:

Anger & Mood Swings ----- Not too much or too often although certain frustrating situations easily aggravated or annoyed me. Do things your way for a while and don't feel guilty about it either. Count to 10 and back to 1 before lashing out. Walk and deep breath for 3-5 minutes each hour or so.

Boredom ----- Yes, especially after doing chores or after meals.

Constipation & Gas ----- Um gas, yeah (hate to admit it)

Feeling Closed In ----- ?????????? Sort of yeah. It felt like I had lost something very close to me, especially when I'd leave in the car or was at a counter selling cigarettes, and with other smokers and would refuse a cigarette.

Cough, Dry Throat, Nasal Drip ----- No, really not at all. I do get congested NOW (now that I am quit) whenever I am among smokers or in smoke-filled rooms. My nose starts getting runny or I get post-nasal drip. Gross! Avoid when possible!

Cravings For Cigarettes ----- Most definitely but I would reassure myself the it would pass, that it was deceiving a notion and that I could do something else to disrupt the craving. The more and more I substituted something in place of smoking, the easier resisting the urge became. I still occasional get cravings but they are few and far between.

Depression ----- No.

Dizziness and Invertigo ----- No.

Feeling tired all the time ----- At times but not often or "all the time." When this happened, I would put on some uplifting, lively music or do simple tasks.

Frustration ----- YES!

Headaches ----- No.

Increase in Appetite ----- Unfortunately, yes. I craved sunflower seeds and snacks like that. Icecream was also delicious. Those tastebuds of ours sure do spring back in no time!

Insomnia ----- No.

Irritability, Grouchiness ----- Yes.

Lack Of Concentration ----- This is a big one to me, I used to read a lot. No TV just read library books. One every 2 days or so. Now takes me a WEEK to read even a thin paperback.

Loneliness ----- Yes. I missed being able to smoke at times and along with my smoking associates.

Night Time Awakenings ----- Only a night or two but nothing really disturbing (I sleep like a log, Zzzzzzzzz.......

Restlessness ----- Oh yeah, absolutely was very fidgety and restless. Doing lots of tension-release exercises (like shoulder shrugs, finger massages, etc.), deep breathing exercises, praying, and posting on smoking cessation bulletin board forums like this one helped tremendously as did playing with silly toys such as punchballs. Chewing and breathing through straws help. Dancing too.

Tightness In The Chest ----- No but I did frequently notice muscular tension in my shoulders.

Weight gain ----- Enormous weight gain occurred but not until around the 3rd month post-quit date.