Welcome to the Quit Smoking Side Effects Timeline, quick reference guide for smokers considering a quit smoking attempt. This timeline is variable and dependent on an individuals level of addiction. Some will experience all of the symptoms, others may only experience a few.
Please note, if you are looking for a timeline on how the body repairs itself, please be sure to check out the post, What are the Health Benefits of Quitting Smoking?
Quit Smoking Side Effects Timeline
Stage One
First 7 Days
Side Effect – Chronic Physical Cravings.
Chronic physical cravings begin shortly after quitting, then rapidly increase in intensity until they peak somewhere between 48 and 120 hrs, at which point they begin to gradually weaken. Physically, this is the toughest stage of the quit smoking process.
Side Effect – Irritability and Intense Mood Swings.
These are largely influenced by cravings and will peak at roughly the same time as cravings. If the smoker is also quitting caffeine, the symptom may be worse.
Side Effect – Intense Fatigue.
A smoker begins an intensive healing process when they quit smoking. This process can severely fatigue the mind and body. Again, if the smoker is also quitting caffeine, the symptom may be worse.
Side Effect – Headaches.
An increase in headaches may occur when you quit smoking. This is also a common symptom of caffeine withdrawal.
Side Effect – Chest Discomfort.
Smokers may experience a tight and uncomfortable feeling in their chest.
Side Effect – Constipation.
Nicotine and tobacco smoking interfere with normal digestive functions. Smokers will likely experience constipation during the healing process.
Side Effect – Flu and Cold Like Symptoms.
As the respiratory system heals, smokers will experience cold and flu like symptoms. (Runny nose, blocked sinus, sore throat, persistent cough.)
The smoker will likely begin coughing up tar.
Side Effect – Increased Hunger and Weight Gain.
Nicotine is an appetite suppressant. When nicotine users quit, they will increase their appetite. Food, particularly sugary foods, increase dopamine levels and may decrease severity of cravings.
Quit Smoking Side Effects Timeline
Stage Two
7 – 21 Days
Side Effect – Moderate to Severe Cravings for Cigarettes.
The chemical dependency to nicotine is significantly weakened by around days 5-7. However, there is still significant healing required throughout the brain and cravings will still occur, though not as physically intense or long lasting. Many cravings will also be related to emotions and everyday memories that are still associated with smoking. They will begin to weaken over time and ebb and flow in severity.
Side Effect – Moderate to Severe Irritability and Mood Swings.
Again, this side effect is largely influenced by the intensity of cravings.
Side Effect – Mild to Moderate Fatigue.
As the now ex smoker, approaches the 2 week mark, fatigue levels will start to drop. Many ex smokers will begin to experience greater levels of energy.
Side Effect – Headaches.
Headaches should begin to clear up by the end of the first two weeks.
Side Effect – Mild Chest Discomfort.
This should weaken significantly once the chemical dependency is overcome. It may persist in a much milder state, alongside cravings.
Side Effect – Flu and Cold Like Symptoms.
This will likely persist in varying degrees of intensity. The ex smoker will likely cough up more tar, more often as the lungs begin to clean out.
Side Effect – Increased Hunger and Weight Gain.
This will likely persist in varying degrees of intensity and be tied in with cravings.
Quit Smoking Side Effects Timeline
Stage Three
3 – 12 Weeks.
Side Effect – Mild to Moderate Cravings for Cigarettes.
Ex Smokers will progressively notice large gaps between cravings. There will likely be a number of spikes in relative intensity during this period, followed by a significant decrease in cravings. By week 6, most ex smokers are well and truly in control as the chemical dependency is well and truly beaten. By 12 weeks, levels of nicotine receptors in the brain should be equal to that of a non smoker and cravings from here on are triggered by habitual behaviors and emotions.
Side Effect – Mild to Moderate Irritability and Mood Swings.
Mood swings will become far less intense as cravings weaken and become more manageable.
Side Effect – Mild Constipation.
The digestive system should be back to normal by the end of this period.
Side Effect – Mild Flu and Cold Like Symptoms.
These symptoms will become a lot less frequent.
Side Effect – Mild Hunger and Weight Gain.
By the end of this period, ex smokers should be in a much better position to manage weight gain.
By the 12 week mark, most ex smokers will feel comfortable with their new lifestyle.
Quit Smoking Side Effects Timeline
Stage Four
3 Months – 24 Months
Side Effect – Very Mild and Infrequent Cravings.
Cravings progressively weaken to the point of almost being non existent. A six month ex smoker will likely experience very weak urges that add up to seconds per day as opposed to minutes. However, this period is still risky, as the periodic “walls” of cravings may become frustrating. These walls and urges will continue to weaken and by 12 months, most if not all ex smokers will go weeks even months between craves.
Hi I stopped smoking about a year ago after smoking for 15 years…… I feel a little better but every morning when I awake I’m spitting up brown stuff and been having bad breah…. Is that normal ? Very congested and can’t breath threw my nose since I stopped
Hi Luis, grats on a year!
I’d be surprised if those symptoms are still related to your quit after a full year. (They may well be.) The brown phlegm is certainly consistent with quitting, but at least in my experience, it eased after a few weeks or months. Of course, everyone is different to some degree. I would consult with your doctor.
Hey I quit smoking about 3 1/2 weeks ago and still have bad chest pains, went to the doc and my x ray was good and ekg for heart was good, is it normal to have chest discomfort for this long, smoked for 5 years
I’d say it is fairly common to have a strange, tight and uncomfortable sensation in lungs. It went hand in hand with my craves and a lot of quitters I speak to have expressed as much. My lungs etc all checked out ok. So I am guessing it is a neurological thing. Maybe an anticipation of that drawing back feeling we used to have as a smoker? It should pass soon enough. Keep your doctor up to date though!
It is now 6 weeks ago today – Cant believe it really! I don’t want to smoke again but this morning after breakfast thoughts went through my mind ‘Stuff this, a cigarette would be great with my cup of Tea out on the deck’
I didn’t, and wont of course but does that get better? I still feel that I need something after eating so I end up eating more! I know this sounds crazy but I get so bored also – will that get better?
I have still been having these dizzy spells, been to Doctor who has brushed it off as a viral infection. Its like Vertigo and not getting any better.
Grats on 6 weeks Margaret!
It does get better, a LOT better. You will still hit walls during the first year. However, if you pause to think about it, you will likely notice the walls of craving are all relative to the good days you have had. Two bad days, three months into a quit (or even 6 weeks), are like the good days you had during the first couple of weeks etc etc. Eventually craves become more like a shadow of a crave and the “harder” ones are more like running into a glass door that you didn’t see. It’s like, you won’t crave the cigarette but you will have a crave for “something.” At least, that how it was for me. The thing to trust in, is that it keeps getting better!
Stay Strong!
Thank you for your reply Cameron
If you only knew how this site has helped me. Its been a real lifeline. Also, finding out all the different things you are experiencing, others are as well.
Thanks heaps!
Thank you!
I have stopped smoking completely today…am a little apprehensive about the side effects and am so very tired. Literally falling asleep and not even knowing till I am awaken. Anything I can do about that?
Heya Carlene! I hope you are going ok. My advice, would be to sleep as much as possible and take some time off work if you can! Your brain and body is going through an intense healing process! The side effects that come with quitting will pass in time.
Stay Strong!
I quit almost six months ago after smoking for 30 plus years. I still have moments where I want to smoke. But, I think about how my brain is “tricking” my body into thinking it is physically craving a cig. I tend to only think about the “good cigerettes” and not the bad feelings I had when I wanted to quit but wasn’t strong enough. The feeling (craving) does pass eventually. I can go days without thinking about smoking , or thinking about it once or twice for a second and then I have a day or two when I think about it often. That’s when I get on the internet and read about the side effects of quitting and realize this is only temporary. It has gotten better since I first quit and it will continue to get better if I stay quit. Stress is a serious trigger for me and there have a been a few times I almost gave up. It helps tremendously that I don’t really deal with anyone in my daily life that smokes. There have been a few times that if someone offered me a cigerette of my brand, I think I would have taken it. I have gained weight. I exercise a lot but I used gummie bears to help in the beginning for about three months. I put on a good ten pounds. It’s a fair trade for quitting though. I am staying strong and I won’t go back. I’ve come a long way and don’t want to go through the process again.
Way to go Dolly!
There is a great deal of truth in all that you have said. Stress was a serious trigger for me too. Thankfully though, like all other major triggers, it has broken down. In fact, I really don’t seem to stress anywhere near as much as I used too!
You have come a long way
I have been on the smokes for 15 odd years gave it away about six weeks ago with the help of gum just run out of gum which is tough coz it was a substitute for the nicotine I’m. A very active. Mountain Man but all of a sudden I have got the quitters flu Mann it’s a shocker my breathing is terrible cant go anywhere. Without a inhaler and my lungs hurt and burn its all very uncomfortable head is sore nose blocked feel tired any ideas. How long this dam thing lasts and how. Long. Before. The lung capacity returns I know it is all for a good cause long term I had never heard of quitters flu until I visited this. Site I feel much more reassured now thanks
Heya Chill, way to go!
Yeah, it isn’t pleasant. I had the quitters flu on and off for months (In a decreasing fashion). I found that after I started exercising it got momentarily worse for a few days as my lungs were cleaning out. Now, almost 2 years down the track, i rarely get sick and my lungs feel great!
Still, I suggest you keep in touch with your doctor.
Hi, I’m on day 6, I experienced an anxiety attack yesterday while driving to work, has anyone else experienced this? I’m a single parent going through alot of stressful times and smoking was my only escape. Not sure if others experience this or I should consider seeing the doctor… Was quite scary I couldn’t breathe. Apart from that extremely tired, emotional and flu symptoms. So encouraged to read all your information , thank you
Hi Danielle, Anxiety is a huge issue and a lot of people suffer from it. The smoking most likely covered it up. I would definitely talk to a doctor. It is curable. I would check out this site for more info…
http://www.beyondblue.org.au/the-facts/anxiety
Stay strong!
Hi Danielle, I wanted to share that I’m in the same sort of senario with the high anxiety. I have quite for two weeks now and to combat my anxiety I started taking Vitamen B – Executive Stress. It doesn’t cure anxiety, it just helps to make it a bit more bearable and controllable. Vitamins are not everyone’s cup of tea (they are not mine either) but it is helping me in a high stress environment. Cheers
hi my dad has recently given up smoking, he is 59 and smoked a good 40 years, but is struggling with major heart burn…any tips? the docter gave pills but they arent working.
Hi Jen, I’d go back to the doctor and try something else. I would also ask the doctor about what kind of foods your dad should be eating in order to reduce it. It could be the increased appetite is causing acid reflux etc.
Hi I stopped smoking 8′days ago and apart from huge cravings first thing in the morning and last thing at night I am suffering terrible hot flushes and severe anger rages , it is getting to the point where I don’t want to be around people because I’m so angry at the slightest thing. I feel terrible I’m depressed frustrated emotional!!!! Also I am already over wight so the fact that I’m eating more it just fuelling the fire. Is stopping smoking really worth feeling like this ?? Please advise ?
Hi Dawn. Grats on 8 days!
Yes, stick with it. Everything you feel right now is part of the healing process. As you heal, all the symptoms weaken. In time, you will be in more control than you ever were as a smoker. I was / am overweight when I quit, and I added around 10 kilos. I have since lost that and am continuing to lose weight. You can attack the weight with more confidence once you feel you have tackled the worst of your addiction recovery. It may also help if you talk to your doctor about it.
This really helped. My boyfriend was freaking out when after 6 days of quitting i was having severe headaches, sore throat, drainage. and doing a lot of crying. lol. I was getting worried myself…but i’m gonna beat this thing!
Well done Ray. Nothing wrong or abnormal about breaking down in tears!
Stay strong!
Hi,
I’m currently 4 days into quitting (doesn’t seem like a whole lot compared to the other people here) but I’m proud.
My thyroid has started hurting (which I have seen the doctor about and will have an ultrasound soon) and that has somehow turned a switch in my brain telling me cigarettes are terrible and disgusting.
It’s amazing how the more I read about facts and other people’s experiences it gives me more motivation to quit. However my boyfriend and good friends all smoke. This I think will be my hardest challenge to overcome.
My main symptom aside from being dizzy is the feeling of my chest being compressed like there is a massive amount of pressure on my lungs. It’s hard to breathe at some moments which kicks up my anxiety and then I have an even harder time breathing.
I started going to the gym regularly for the past 8 months but haven’t been since I started quitting. Would it be a good idea to keep going if my chest is feeling this way? Or should I postpone it for a little while?
Hi Kendra, grats on 4 days.
A tightness in the chest is often experienced by quitters. I noticed it big time myself, especially during craves. Having said that, it may also be related to the anxiety you are feeling. Anxiety, just like depression, is a seperate condition that smokers often suffer from and may worsen when they quit. At least for a while. I would see a doctor in any case. Just to be sure and to get that peace of mind only a medical professional can give.
Hi, I’m in my 10th week, so far it’s been fairly easy. I’ve been throught it before so I knew what to expect and got my head in the right place first. But in the last few days I’ve been getting some really powerful cravings. I used to smoke a lot of grass which is why I decided to stop. When I’d had a joint I’d want more; grass, tobacco, anything. I’d end up almost chain smoking. The cravings I’m getting are hard to describe, they feel physical but I think they’re actually mental as I don’t get them if I keep myself busy. It’s not gonna beat me but it’s driving me nuts.
Hi Ossie, grats on 10 weeks.
I experienced a big wall of cravings around the stage you are at as well, after that, it improved a lot! Yeah, it sure can drive you nuts!
Stay strong!
Hi, I smoked for 35 years and have tried and failed many times previously to quit. I went on champix however they made me feel very weird in the head and physically sick as well. I took the tablets for 4 weeks but after no sleep, night sweats, nausea and anxiety I stopped, that was over nearly 2 weeks ago and I felt good for about a week now I am getting forgetful, lose my train of thought in conversations, lethargic and feel light headed frequently. Has anyone else experienced this, I am still smoke free and have been for 4 weeks now but this is really worrying.
Thankyou
Hi Tania, grats on 6ish weeks!
What you are feeling is fairly normal. I experienced these things, as do many, many quitters. You are likely feeling it a bit more so, now that the champix has worn off. Still, as always, I suggest keeping in touch with your doctor.
Stay Strong!
Hi Tania,
I quit using Champix as well. I took Champix for about a week and a half before I stopped smoking. A week into quitting, I stopped taking the Champix because it was making me very nauseous. I then went through the withdrawal process and boy, did it hit me hard!
It’s day 24 without cigarettes or coffee (it was a trigger so I cut out coffee at the same time).
The angry and irritable feelings are gone, the headaches are becoming less and I rarely have cravings. I’m currently suffering flu symptoms, but I feel like the worst is over and I’m so determined to keep going on this journey. I feel like crap at the moment, but I also feel amazing and so free without the addiction!
After smoking for almost 20years i’m now on my 3rd day trying to quit smoking..
I’ve been experiencing difficulty of breathing, can’t sleep because i can’t hardly breath.. Is this normal??
I wish i can survive this stages.. Please.. God help me..
Hi
Does a E-Cig help?
Regards
A
No, they are just an alternate to tobacco cigarettes. Once you switch, you still need to quit using the actual e-cig. Some people do so using the cutting down method. (The method is cutting down, not smoking the actual e-cig.)
Hope that helps.
There are some e-cigs out there that do not have any nicotine in them at all, so you can kinda pretend to smoke but not doing any harm at all and not getting the nicotine addiction.
You don’t allow the brain to heal. You will still have the psychological part of the addiction to overcome. The only way is to totally break the habit.
Start chewing a gum for example.
Not inhaling/exhaling smoke or vapor.
These devices simulate smoking. They’re not just nicotine replacements.
As for the not harm at all part, I just want to point that the chemicals used for flavors and aromas are not yet studied for their effects when inhaled.
Also, on the e-liquid bottles that I have seen they don’t write specific ingredients for the flavors.
Anyway I don’t know, perhaps someone else has looked more into it but I am very skeptical at the moment.
Greetings
Hi im on my 9th day with no smoking after 8 years I cant believe how it feels, my body is ready to get up for work after only about 4 hours sleep before I couldnt get enough sleep and always tired now im starting to feel great day by day. The quit buddy app sure helps s
aved almost 80 bucks and 90 cigs not smoked. great
site cam.
Hi im on my 9th day with no smoking after 8 years I cant believe how it feels, my body is ready to get up for work after only about 4 hours sleep before I couldnt get enough sleep and always tired now im starting to feel great day by day. The quit buddy app sure helps saved almost 80 bucks and 90 cigs not smoked. great
site cam.
Hi I quit smoking 9 days ago ( 20 years a pack a day) I’ve had some symptoms and wondered if they are normal. The strangest I just noticed today , I keep getting a whiff of what smells like burnt skin and when I smell my hands they smell burnt?? It’s crazy!! Also, I’ve had a sore throat, sores in my mouth and on my scalp and my face has broke out a lot worse than normal. I’m not coughing anything up but I never coughed much while I was smoking . My moods are terrible, anxiety and depression. I feel empty like I’ve lost a part of myself… When can I expect my throat and face to heal?
Love this site btw!!
I tried quitting 20 times in last 10 years but failed each time.
Then I had heart attack at 41yrs age. 2 weeks later I haven’t smoked and don’t want to. I also could not use NRT because I tried for 2 days and it drove me crazy so I just did cold turkey. These first 2 weeks were severe hell. I’m not just coping with nicotine withdrawal but (as a heart patient) I now have in my system drugs like beta blockers and ace inhibitors and diuretics and blood thinners…. I found anxiety and not being able to breath was the worst part of first 7 days but that’s gone away. I also had lots of different types of body pain, pain in gums and teeth, chest pain(some of it not heart related and also some was heart related after the heart attack), most of which is a bit better but I still have constant stress and pins and needles, and what seems like perpetual bodily discomfort. It is however getting a bit easier as time goes by and i’m not going to smoke again. In fact the WORST thing you can do while quitting is to re-introduce nicotine back into your system because that will make all symptoms 4 times worse. The things that I find that help the most are to not eat too much, keep busy physically (difficult for me whilst in cardiac rehab but walking around helps), have little to no caffeine. Watch all 6 Rocky films and keep chin up.
I quit in first week of January 2013 after 30yrs of smoking a pack a day. Used Chantix for 12 weeks and its the first time anything has really worked. No side effects, no mood swings. 5 months on, I still feel I am a smoker on vacation from smoking. I dont get cravings but I still miss that ciggy in the a.m and after meals. Think its gonna be a long haul but not gonna go back and always moving forward. The weight gain is pretty depressing, was like 20lbs in a short while and i was maybe a tad overweight to start with, so I need to get down to doing something I dislike which is exercise, but no pain no gain right?. I think i have been lucky not to have any pains and than day to day life, but have suffered a lot of congestion. Just part of the process. All I can say if keep fighting the good fight and at the end of the day its gotta be better for us in the long run not smoking!
I tried quitting from last week now I reduced up to per day 1 from 10. and finally last two days completely quit. I awake I’m spitting up brown stuff Is that normal ?
last night blood bleeding from my nose after taking cough scrub. I start to blowing it was more blood like a yellow stuff at flu time. after I went to sleep after that nothing happen. still my nose was feeling something like new and more flexible than earlier.
I never feel chest pain and headache only I feel more and more coughing that’s it. can you please advice me shall I go to doctor for check up of X’ray like that.
I have very bad nasal congestion. This makes my sleep at night very dreadful. And we mostly all know, sleep like breathing, eating, drinking etc. Is very essential in living a healthy proper human life. When I got in a motorcycle accident years ago, I deviated my nasal septum. I did get septoplasty surgery and the doctor and 1 other Dr. said it went very successfully after seeing the results. The thing is, I am still very congested. I did have nasal congestion before the accident, but not half as severe. I have been smoking since I was 20 years old and am now 42. Natural nasal rinses, salines, non afrin products can help me temporarily. Flonase can also help me, but sometimes it just doesn’t work. I am wondering if I stop smoking will my nasal congestion maybe go away and get better. I know also I have to stop because all the health hazards that can come along with smoking. I hope I am ready to stop soon. And I hope I can sleep better and get rid of the nasal congestion.