What to expect when quitting nicotine.

What to expect when quitting nicotine.

 Body and mind effects.

 When you do make the wonderful choice to quit smoking you will experience body and mind changes. After all, you have carried an addictive habit, for some time.

 It does take a conscious action to adapt to change. You may experience –

Anxiety, insomnia, fatigue, lack of focus, headache, hunger, irritability, want to smoke, coughing, chest soreness. Symptoms vary from person to person pending on your smoking history.

Here are the experiences and ways to overcome.


When you intake nicotine into your bloodstream, it increases your heart- rate and gives you a ‘false’ feel good. Upon quitting you do not acquire that feel good any more from a drug (nicotine) and you are beginning to detox.

  • Solution:

Drink plenty of water to help your body detox. Learn to address a task or problem, understanding that the solution is not to light a cigarette. Whether you do or don’t smoke the situation does not change.

Insomnia. –

First few days after quitting cigarettes will most likely bring some unpleasant side effects. Your body was used to nicotine input, now it’s gone! Withdrawal symptoms and body detox may keep you awake at night.


Make bedtime a timely routine.

Avoid caffeine alcohol 4 hrs. before going to sleep.


The drug nicotine is a stimulant. So, a hit of nicotine can wake you up or make you feel alert temporarily. So, when you quit smoking you do not get your feel good from nicotine anymore. You need to get from elsewhere.


  • Take a 3-minute walk.
  • Eat some healthier foods example fruits and vegetables.
  •  Drink water- more than you typically do.


Coughing can be a good sign after quitting smoking. It is your body’s way of removing the toxins you inhaled into your lungs. This may last as little as hours or up to several weeks pending on your history of smoking.


Stay hydrated, plenty of fluids water, tea and juice.

Lots of fresh air -help your lungs replenish.

 Honey at bedtime may also help.

 Chest Soreness:

You are now capable of taking deeper breaths as your lungs true capacity to intake more oxygen. Your lungs were also conducting an exercise (smoking) and was used to this activity daily. Expansion of breathing chest results in soreness. Solution:

  • Learn to box breathe.
  • Breathe in for 4 Seconds.
  • Hold for 4 Seconds.
  • Breathe out for 4 Seconds
  • Hold for 4 Seconds. Sound familiar?

It -resembles Smoking!

 Some people practice this breathing, with a straw, for habit breaking also.