Why Do People Feel Irritable, Unwell or Restless After Quitting Smoking?

It can take some time for our bodies to get used to the absence of nicotine, the active substance in cigarettes. This adjustment period, known as nicotine withdrawal, can be uncomfortable.

People generally feel very bad during the first week. Most people complain of marked irritability. These negative feelings gradually decrease over the first month, although they may persist for several months in some people.

Various coping strategies, such as exercise, can help improve your mood during nicotine withdrawal. Remembering the health benefits of quitting smoking can also help you through this process.

What Withdrawal Symptoms Occur When Quitting Smoking?

Common symptoms:

• Nicotine cravings
• Difficulty concentrating
• Restlessness
• Lack of motivation
• Anger
• Irritability
• Insomnia
• Anxiety
• Increased appetite

Less common symptoms:

• Headache
• Dizziness
• Fatigue
• Cough
• Constipation
• Mouth ulcers (sores inside the mouth)

Why Do We Feel Unwell After Quitting Smoking?

Nicotine is highly addictive. Approximately 80-90% of people who smoke become dependent on cigarettes.

The bodies and brains of people who quit smoking need time to get used to being without nicotine. This adjustment period can be uncomfortable and may result in a range of symptoms characteristic of nicotine withdrawal.

The degree and severity of nicotine withdrawal vary among people who quit smoking. According to a study published in 2015, this largely depends on the amount of nicotine consumed. However, certain genetic changes may also explain 29-53% of the variation in withdrawal severity. In addition, the age at which the brain first encounters the nicotine in cigarettes is a very important factor: the earlier the exposure, the more severe the dependence. Electronic cigarettes marketed as less harmful therefore pose a major danger.

When Does Irritability After Quitting Smoking Go Away? When Do We Feel Normal?

Many people may feel better 1 month after quitting smoking. However, this may not be true for everyone, and some may continue to feel unwell for several months.

The Process of Quitting Smoking

The most difficult period for people during this process is the first 72 hours (3 days) after the last cigarette.

What a person may experience:

4 hours after the last cigarette

The nicotine level in the body falls by 90%, and the body signals that it is time to smoke. Cravings begin, and the person may feel restless.

10 hours after the last cigarette

At the end of the first day, some people may feel very hungry as they prepare for bed because their blood sugar is lower than usual. They may also feel tingling in their feet and hands, indicating that circulation is now returning to these parts of the body.

24 hours after the last cigarette

A person may want to smoke when they wake up. They may also feel restless and irritable.

48 hours after the last cigarette

Anxiety (excessive worry) or depression may begin. A headache may also develop. However, these symptoms should disappear within the next 24 hours. Cravings to smoke also recur frequently.

72 hours after the last cigarette

The intervals between cravings to smoke during the day become much shorter. People who smoked heavily before quitting may also experience a sore throat, excessive coughing and chest tightness.

7-21 days after the last cigarette

Cravings occur every day, but only occasionally and with less intensity. Most people experience increased appetite and reduced energy. Some may also experience constipation and bloating.

More than 70% of people who quit smoking will experience strong cravings to smoke and increased appetite. These are the most persistent symptoms and may last longer than 4 weeks. In addition, around 60% of people also experience persistent symptoms affecting mental health, such as irritability, anxiety or difficulty concentrating; these symptoms may also last 4 weeks and then gradually decrease.

Coping With Physical and Mental Reactions After Quitting Smoking

Some suggestions for coping with the various symptoms and difficulties that develop after quitting smoking:

Cravings to smoke: Smoking cessation medicines can help. Reminding yourself of your reasons for quitting and that you can resist the urge to smoke may also be useful.

Feeling restless and tense: Walking or other physical activities can reduce this symptom. Cutting down on coffee, tea and other caffeinated drinks can also help.

Feeling angry or irritable: Remember that this happens because the body is adjusting to being without nicotine. Taking a few deep breaths may help.

Trouble sleeping: Avoid caffeinated drinks in the afternoon and evening. Other practices that promote better sleep, such as exercising early in the day and avoiding time spent on electronic devices in bed, may also help.

Difficulty concentrating: If possible, it may help to limit activities that require intense concentration for a while.

Feeling sad or anxious: Exercising regularly, connecting with others and doing something enjoyable can help overcome this.

Increased appetite, constant hunger and weight gain: Between meals, choose healthy, low-calorie snacks such as carrot or celery sticks. Physical activity can also help prevent weight gain.

What Are the Long-Term Benefits of Quitting Smoking?

Quitting smoking is one of the most important things a person can do to improve their health because it reduces the risk of premature death. It also has many other important long-term benefits.

Benefits for the cardiovascular system:

Cholesterol levels improve rapidly.

Inflammation and the risk of blood clots decrease.

The risk of a heart attack falls significantly within 1-2 years.

The likelihood of cardiovascular disease decreases by 50% within 3-6 years.

The risk of stroke decreases within 5-10 years.

Benefits for respiratory health:

The lungs' functional capacity may improve.

The risk of developing chronic obstructive pulmonary disease (COPD, a condition that can narrow the airways and cause breathing difficulties) and respiratory infections such as pneumonia and bronchitis decreases.

Coughing and shortness of breath decrease within 1-12 months.

Benefits against cancer:

The risk of developing 12 different cancers decreases.

The likelihood of laryngeal, oral and laryngeal cancer decreases by 50% within 5-10 years.

The excess risk of lung cancer decreases by 50% within 10-15 years.

Within 20 years:

The risk of cervical cancer decreases by 50%.

The risk of pancreatic cancer falls almost to that of a person who has never smoked.

The risk of cancers affecting the larynx, mouth and larynx falls almost to that of a nonsmoker.

Benefits for reproductive health:

Quitting smoking early in pregnancy can eliminate the negative effects of smoking on the baby's development.

Quitting smoking during pregnancy reduces the risk of miscarriage.

Quitting smoking during pregnancy reduces the risk of premature birth.

Summary

Nicotine withdrawal can cause symptoms such as cravings to smoke, irritability, anxiety and insomnia. Remembering that people generally feel much better after 1 month can help them get through this process more easily. Various coping strategies can help manage symptoms while quitting smoking. For example, exercise can improve mood, and avoiding caffeinated drinks late in the day can improve sleep problems. Enduring nicotine withdrawal is worthwhile because of the long-term health benefits of quitting smoking. These long-term benefits include substantially lower risks of heart attack, stroke, lung disease and certain cancers.