Last Updated on January 2, 2023 by Mike Robinson

The side effects of quitting smoking can be physical and psychological: bad mood, anxiety, depression, lack of concentration, gastrointestinal problems, headache, weight gain, sleep disturbances, fatigue, and dullness.

Quitting smoking has several side effects that can affect people both physically and psychologically. It is estimated that approximately 85% of people who quit smoking have these secondary symptoms. They are responsible for quitting smoking becoming such a difficult process and also the cause of relapse.

If you are thinking about quitting smoking, knowing these symptoms will help you to be prepared and face them when they appear. These effects can sometimes be very unpleasant, but it is important not to lose sight of the main objective and keep in mind that quitting is the most beneficial option at all levels, for oneself and the people around us.

Also, keep in mind that these side effects are temporary. Depending on the person, they may last a few days or weeks with greater intensity but will disappear entirely with time. The first two weeks are considered the most critical, especially the first 48 to 72 hours after quitting.

Side Effects of Quitting Smoking

According to studies in this field, these unpleasant sensations usually last an average of 12 weeks, depending on the person. After this period, the person often continues to experience the urge to smoke, but it will not be a sensation that causes significant discomfort and is also easy to control.

Therefore, once this critical period has passed, the person begins to feel much better physically and psychologically. They also see improvement in their self-esteem despite the challenges along the way.

Next, we will highlight the main side effects of quitting tobacco use and some guidelines to cope with them. We will divide them into psychological and physical symptoms. Additionally, we will provide a brief description of each one and what are the main recommendations to face them.

Psychological side effects

1- Irritability and bad moods

Studies indicate that the most frequent negative emotions associated with quitting smoking are anger, irritability, and frustration. It is common to be more tense, less tolerant of those around us, and even to argue more. Try these alternative methods to deal with these emotions.

• Repeat to yourself for a few weeks that these emotions are temporary. This will help you return to your usual mood.
• Warn people you associate with you may seem a little irritable for a few weeks. Try to avoid conflicts as much as possible during this period.
• Perform physical exercise as a form of escape and relief.
• Use relaxation and/or meditation techniques that can help reduce tension.

2- Anxiety and intense desire to smoke

Nicotine is the primary addictive substance of tobacco. This substance is harmful as it affects many parts of the body, including the brain.

A person who smokes habitually is accustomed to having a certain level of nicotine in the body. Once they stop smoking, the craving for nicotine is difficult to overcome. Here are some guidelines that will address this anxiety :

• Repeat that this discomfort is temporary. Although anxiety symptoms are very unpleasant, it is necessary to keep in mind that they will last only a few weeks. Additionally, the most critical moments will be spread out. Each time the need will lose strength and will occur less frequently.
• Avoid situations where you would usually smoke—for example, having a coffee after eating or going outside for a break at work. These habits are connected with the habit of smoking. Therefore it is necessary to stop doing them in those critical first few weeks. Once you have quit smoking, you can resume these habits.
• Find a substitute for the cigar. Every time the desire to smoke appears, you can take a candy, chew gum, eat a piece of fruit or even use vaporing for a while.

3- Depression

Most people feel sad when they stop smoking, but in very few cases, it turns into episodes of major depression.

These cases usually occur when there is a history of depression. We can apply different strategies to address it:

Make plans and stay as busy as possible. Whether at work, making plans with friends, or doing solo activities. Staying busy and active is one of the best ways to counteract the symptoms of depression.

• Look for small prizes or rewards to congratulate and encourage us to move forward.
• Perform physical exercise
• Consult a professional in case the symptoms persist.

4- Lack of concentration

According to studies in this field, approximately 60% of people who quit smoking experience a lack of concentration in the first two weeks. That is because we focus all our energy on quitting smoking. But we ignore the mental adjustments that must take place.

This is the stage you usually make mistakes at work, lose focus while studying, and become more forgetful.

Here are suggestions to help you deal with these symptoms:

• Remember that these symptoms are temporary. The lack of concentration lasts approximately two weeks. This fact is critical to know, so you don’t get discouraged during this stage.
• Help yourself by using an agenda, notes, or reminders to keep all the appointments, meetings, or important tasks you have

Physical side effects

5- Gastrointestinal problems, constipation, diarrhea, and nausea

Although they do not always appear, gastrointestinal and constipation problems frequently appear after smoking cessation.

These symptoms occur because nicotine is a stimulant of the digestive system. Thus when nicotine is no longer in the body, the intestine has to adapt to regular activity again. Some of the recommendations to mitigate these symptoms are:

• Drink lots of liquids, especially water.
• Eat fruits, vegetables, cereals, and any food with a lot of fiber.
• Exercise regularly

6- Headache

Headaches can occur after quitting smoking because the carbon monoxide ingested with tobacco is no longer present in the body. Some guidelines to keep in mind to face it are:

• Remember, headaches are normal and temporary when quitting smoking. This should gradually improve and go away in a few weeks.
• Try deep breathing exercises like meditation or mindfulness to relax the body.
• Exercise regularly.
• Consult your doctor if the pains are frequent and severe. In some cases, it may be advisable to use medication to reduce the pain, but always under the supervision of a health professional.

7- Weight gain

Studies indicate that most people gain weight when they stop smoking. But only for a low percentage does it result in a health problem.

In most cases, this weight gain is because stopping smoking increases appetite. Here are some guidelines to counteract it:

• When you need to snack between meals, select healthy low, sugar and fat options to satisfy your craving. Chewing gum is an excellent way to fool the brain into thinking you are eating.
• Exercise regularly
• Consult a professional nutritionist for advice to follow and establish correct eating habits.

8- Alterations in the dream

In the first weeks after quitting smoking, it is common to struggle to get adequate sleep. On the one hand, you may wake up in the middle of the night with the desire and craving to smoke. You may also have dreams related to tobacco or relapse.

Also, it is common to experience insomnia and have difficulty falling asleep. Sleep problems are typical because the body must adjust all the circadian rhythms again, and dreaming is one of them. Some recommendations that we can follow when this happens:

• Use relaxation techniques and/or deep breathing when you wake up at night or before sleep.
• Take a shower of warm water or read just before bed to be as relaxed as possible when we go to bed.
• If insomnia persists, it is advisable to consult a health professional who can help.

9- Generalized tiredness and weakness

As we have already mentioned, nicotine is a stimulant, so it is common for these symptoms to appear after quitting smoking.

On the other hand, studies indicate the detoxification process the body goes through is also responsible for the onset of fatigue.

Some guidelines we can follow to mitigate these symptoms are:

• Sleep 7 to 8 hours for proper rest and recovery.
• Please avoid using stimulants such as caffeine, tea, etc., in the afternoon or evening to reduce caffeine intake.
• Eat a healthy and balanced diet, including fruits and vegetables.

10- It is possible that after quitting smoking  to feel dizziness and dullness

It usually occurs just in the first days after quitting, and according to studies, it happens to around 10% of people who quit smoking. Most agree that this is because the lungs begin to receive more oxygen than they have in the past.

Dizziness usually lasts only a few seconds and occurs in the first days after quitting. Some suggestions to reduce the effects of this symptom are:

• Do not perform tasks that require overexertion in the first few days after quitting smoking.
• Perform movements more slowly or less abruptly. For example, get up slowly from a chair, or sit up first on the bed instead of getting up suddenly.

Although many people stop smoking without external help, in other cases, it is necessary to go to a health professional for guidance. Different methods and therapy options (both individual and group) are very effective.

Conclusion:

Knowing the common symptoms that occur when quitting smoking will help individuals cope. Following the suggestions in this article will give you your best chance at quitting for good.