Quit Smoking Side Effects Timeline.

Welcome to the Quit Smoking Side Effects Timeline, a quick reference guide for smokers who want to find out what happens when you quit smoking. This timeline is variable and dependent on an individual’s level of addiction.  Some will experience all of the day to day quit smoking symptoms and side effects of nicotine withdrawal, while others may only experience a few.

Please note, if you are looking for a timeline on how the body repairs itself as opposed to stages of withdrawal, 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 and withdrawal process.

Having a greater awareness of how and why cravings occur can go along way toward making this quit smoking symptom more manageable…

Read More…


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. With a bit of planning and know how, this quit smoking symptom can also be better managed on a day to day basis…

Read More…


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. It is important to get as much rest as possible and explore ways that can potentially help by combating the fatigue and tiredness that come with quitting smoking…

Read More…


Side Effect – Headaches.

It is not unusual for people to experience headaches when they first quit smoking. It is possible that the headaches experienced during nicotine withdrawal are the result of fluctuating serotonin levels. This is also a common symptom of caffeine withdrawal. Again, there are some things you can do to manage the head aches on a day to day basis…

Read More …


Side Effect – Chest Discomfort.

Smokers may experience a tight and uncomfortable feeling in their chest. This just goes away with time. Some ex smokers may also experience sharp pains in the chest, and while this may be normal, it really is a good idea to speak to your doctor and have your lungs checked. Even if only for peace of mind.


Side Effect – Constipation.

Nicotine and tobacco smoking interfere with normal digestive functions. Upon quitting smoking the digestive system undergoes a radical period of healing. Because of this, the digestive functions of your body may become unsettled as they become accustomed to a life without nicotine and tobacco smoke. For many ex smokers, this manifests as constipation…

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Side Effect – Flu and Cold Like Symptoms.

As the respiratory system heals, smokers will experience cold and flu like symptoms. The day to day symptoms can be headaches, flashes of hot and cold, chest congestion, cough, sore throat and nasal congestion.  The smoker will also likely begin coughing up tar…

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Side Effect – Increased Hunger and Weight Gain.

Nicotine is an appetite suppressant. When nicotine users quit they tend to experience an increase in their appetite. Food, particularly sugary foods, increase dopamine levels and may decrease severity of cravings. There are ways to minimise the weight gain…

Read More…


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.

Read More…


Side Effect – Moderate to Severe Irritability and Mood Swings.

Again, this side effect is largely influenced by the intensity of cravings.

Read More…


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.

Read More…


Side Effect – Headaches.

Headaches should begin to clear up by the end of the first two weeks.

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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 – Constipation.

This will likely persist in varying degrees of intensity.

Read More…


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.

Read More…


Side Effect – Increased Hunger and Weight Gain.

This will likely persist in varying degrees of intensity and be tied in with cravings.

Read More…


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.

Read More…


Side Effect – Mild to Moderate Irritability and Mood Swings.

Mood swings will become far less intense as cravings  weaken and become more manageable.

Read More…


Side Effect – Mild Constipation.

The digestive system should be back to normal by the end of this period.

Read More…


Side Effect – Mild Flu and Cold Like Symptoms.

These symptoms will become a lot less frequent.

Read More…


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.

Read More…


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.

Read More…



  1. Day 2 but on a patch (went straight to level 2)…have been smoking for 25 years and aged 40 now. Averaging a pack a day. Have been wanting to quit for ages but find it so difficult. The moodiness and tearfulness are what really get to me when I try cold turkey. So have gone for the patch on the basis it will smooth out the nicotine withdrawal. Unfortunately I work with ALOT of smokers so that makes it really hard but its now or never I have decided as there is ALWAYS an excuse!

    • I smoked for 50 years. 2 packs a day for the last 30 years. I had pretty much accepted that I would die a smoker. In the doctors office one day and picked up an info pack on Chantix. He came in and asked if I wanted to try it. Sure why not, I’ve got nothin to lose. I had heard mixed reviews about it,also I defined vivid dreams as nightmares. Didn’t want to do that on purpose:). My dreams are very detailed kinda like watching a movie. I can’t express how many times and ways I have tried to quit. And this time I wasn’t trying. Just curious. I even paid a hypnotist $500.00 dollars I figured it would be worth it to quit. I couldn’t wait for the session to be over so I could go smoke. I couldn’t believe that within the first month I was down to one pack a day. Without trying! I have been smoke free since December 23, 2015. Unbelievable! I am amazed. So I came to this site to see if I could find a detailed healing process. It seems logical to me that my body has to overhaul itself and find natural chemicals to function on. If I have any left. I’ve heard when you replace something your body just quits producing it. So I wonder after 50 years if it will engage. If anyone knows of a more informative site? Thank you.

      • I just posted the post at 1:02, February 4, 2016. I wonder why it says tomorrow morning? 🙂

        • Yeah, it’s probably because the server stores the date in GMT timezone and does not convert it back to the user’s timezone….

        • I just quit for 4 days now, and I feel like crap, I am on the patch and have smoked about almost a pack a day. I have also lost 5 lbs, that does not seem normal I have vertually no appetite. Why is this happening

          • Hello. Are you smoking while on the patch? If so, that might explain why you feel bad, have no appetite and lost weight. You may have nicotine overdose. Smoking 1 or 2 cigarettes on the patch isn’t really dangerous, but a pack a day is…

    • My last cigarette was New Years Eve Well done everyone !!!
      When you stop counting the days you know you’ve quit. I’m day 42 can’t believe I’ve made it this far smoked for 15 years I am now 30 and free. Can breath, run, positive more productive and generally more happy. My fingers aren’t freezing my breath oh my gosh my breath smells better. I don’t spit anymore and my brink of death cough is totally gone. Food tastes amazing !!!
      I put on 5 kilos in the first 4 weeks but now my hungers died down and I have control and am exercising. Cravings are far and few. Even started drinking coffee again and it’s fine. Not ready to try alcohol yet as the two for me go very much hand in hand. Not worth it so not fussed at all. So proud of everyone whose giving quitting a go never stop trying and keep it up we all know what your going through it’s a very hard but rewarding process and guess what you are totally worth it!!!

      • Good job! Same as you, I quit on Jan 1st but I am not feeling the way you are. I have problem concentrating, I’m sweating a lot more, I get shortness of breath / panic attacks where I need to stop whatever I’m doing and go for a walk (seems to work for me)…

        Looking forward to reel in those benefits….

      • Nicotine stimulates release of Serotonin is responsible for the “reward feeling” from smoking. Unlike bupropion which activates dopamine, Chantix blocks nicotine receptors which makes nicotine ineffective. I have no idea how it helps but glad it did for you. You can boost your own Serotonin naturally by eating triptophan rich foods (eggs, cheese, nuts, salmon) combined with carbs like mac & cheese, or oatmeal with nuts. Sunshine and exercise also boost mood. This can reduce cravings that are stress related and mild depression from less Serotonin after quitting. It’s always best to talk to a doctor if you have difficulty with mood or depression

    • Kelly Shaw says:

      Good for you! Good luck@!

    • Hi Sheren, when I am reading your post I feel as if I wrote it myself. I am also 40 and have smoked for 25 years. I am also on day 2 of the patch. Good luck to you!!

      • Good luck to ya`ll.
        I`m now on my 40`s +2 and been smoking for the last 20 years and that sounds scary.

        in 20 years I had could raise a child, get a PhD or become an entrepreneur .
        1 pack a day, hike two times a week and mountain bike sometime but it wasn`t so hard as get used not to smoke.

        I went for vacation to Lima Peru with my wife and prior our visit we found this doctor that eventually wanted more money for being foreign. So I did the cold laser treatment and I can even stand next to a smoker, I can smell a smoker from 15 feet away.

        I`m suffering with the gain of weight and depression but it was worth it.

        Every time either i`m at work or hiking up on the mountains I just love the feeling of breath clean air.

        • Don’t keep munchies around, instead have health snacks like veggies. I have actually lost weight, my snack of choice is baby carrots. It should be something you enjoy and easy to eat and easy to grab from fridge. You could “hand to mouth” all day on carrots and not gain an ounce. Fruit can be good but is high in sugar. Nuts are good but can be high in fat and sodium if they are salted. Sun and exercise is good for depression so take a walk every day you can, even just around the block.

    • I’m 36 and was a social smoker since I was 16. I quit successfully on the patch with minimal side effects but when around a lot of smokers I would inevitable cheat and bum 1 from a friend. it was really hard because I really enjoyed smoking. My best friend fave me the secret to his success, a vape e-cig. It’s important to get a good quality one and an e-liquid with 0 nicotine. Don’t be tempted to get even a little nicotine in your e-liquid or you will be on the roller coaster again. E-cigs aren’t regulated by FDA yet so make sure you know what they put in it. I’m lucky that my Vape shop mixes their own e-liquid with all natural ingredients. I love the dessert flavor and the menthol flavors help to calm my asthma which became deadly serious as I battled through the smokers flu.

  2. I’m into my 4th week not smoking. I have a light craving right now that is why I am writing. I feel strong and I can definitely move forward with my new healthy lifestyle. I start the real cross fit classes tomorrow and I’m definitely excited to test my recovering lungs to their maximum capabilities.

  3. im having a couple of panic attacks and depression lately. having shortness of breath and sometimes chills. im now on my 25th day without nicotine(cold turkey). hv anyone had this when approaching 1 month without cigs? im also having restless nights and insomnia…smetimes i missed those moments while im with the cigs on but it doesnt mean i had cravings to smoke again..just these troubles that u had once u stopped smoking..is almost unbearable…sigh

    • Hi, I’m on day 26 and having the same as you! It’s kind of nice to know I’m not alone in these symptoms. I’d had panic attacks in the past but always related to a specific circumstance and they’d stopped so was shocked this week when I had one out of nowhere walking down the street! I also have no urge to smoke am just sick of the increase in anxiety I feel like I’m constantly fighting a panic attack! I guess we just have to keep reassuring ourselves it will fade and maybe smoking would relieve it temporarily but one day we would have to go through it all over again and it would probably be worse. Good luck!

      • You know, when you have a panic feeling or craving, study it in your mind. Analyze the sensations and be aware of how it feels. Then you will feel like you understand the feeling and you CAN ride it out, you’ve done it before because you KNOW how.

        • goin thru my 28th day of smoking cessation. i’m still having that cold tingling effects on myself..i felt that my body temp had gone down terribly n felt chills all together. i forgot to add that i’ve had sleepless nights with recurring night sweats (the amount of dampness was so-so but it does wet my shirt probably cos its hot here in Malaysia). Usually i would wake up freezing due to the sweats..lose a bit of appettite in the morning but i will have cravings for food during lunch and dinner….a close friend of mine told me this is part of an anxiety symptoms..i never had such and i would consider this to be quite serious…am i making a good move to stop smoking?

          • ST, you made the right choice to stop smoking, but it is going to be tough for a while. I could never quit cold turkey due to anxiety and headaches. I had some success with bupropion (medication) and finally quit for good with the patch with NO side effects. Your symptoms sound like an imbalance of Serotonin, what nicotine stimulates in the brain. Its lile your body is in shock amd uour brain is overreacting. You can tough it out and wait for your brain to re-adjust itself, or you can see a doctor and get treatment for the anxiety and depression. The doc can also prescribe nicotine patches, a lot of insurance and stop smoking programs cover them. I would go with the lowest dose for 1 – 2 weeks to help ease your way.

        • Well said!

        • calab Vincent-goncalves says:

          Hi I have just put the patch on today after smoking 20 years. I also suffer from panic disorder and am terrified that my panic attacks will return. Ask your doctor for anti anxiety for those panic attacks. They are safe and just having them makes you feel better because you know you can stop it before it happens.

      • percival says:

        I feel diffirent symptoms. I quit smoking 5 days already. Now my sex life is very active.. im sorry to say but im always feel so horny..

    • natalia Spurry says:

      Thank God someone else has mentioned anxiety. I’m 43 days smoke free and got slammed about a week and a 1/2 ago with pure anxiety, depression and panic. I would really appreciate knowing if I’m the only one. The pharmacy says its normal..please someone let me know if you’ve experienced this dread. Gone from a pack a day Reds cold turkey.

      • Hello, i am 41 y-old and I stopped could Turkestan on January 10, 2016 … I do not feel that much the need physically for a cigarette but since about 2 weeks: I am anxious, stressed for nothing (very impatient) and not sleeping well … I am feeling tired of all these psychological side effects.

    • Joy Dowdeswell says:

      I too am having awful sleepless nights and very hot inside..I am 67 and have smoked for 50 years so to go cold turkey is obviously going to be hard..amazed how quickly I’ve stopped coughing but these awful nights are hard to cope with..hope it will go soon..good luck everyone..isn’t it a hard thing to do?

  4. I’m 36 and I’ve smoked for roughly 9 years, half a pack per day. I’m on day 4 of quitting and I’m having horrible stomach problems……it’s rumbling constantly (not from hunger) and is pretty upset (sorry, tmi). Anyone else have this problem?

    • hi blue..i had the same thing too..i think most of the ex smokers had it..something to do with the acid reflux. i’m on my 25th day now and that symptom gradually decreasing…cheers~

      • i am on day 45 my acid reflux symptom is not going away doctors hav prescribed me ppi tablets plzz some suggestion will help if you feel thesame that is chest tightness n acid reflux

        • Reflux is common. I had heart burn for 2 days recently thought an alien was burrowing out of my chest. I cut out tomatoes entirely. It is tough but you need to know what your trigger foods are and avoid them of look forward to taking Prilosec or similar everyday. If it is worse than a few tums, see a doctor to make sure it’s not serious. GERD is more than occasional heart burn, it is damaging to the throat which is already damaged by smoking. Also nicotine is a laxative so now your body is adjusting to not taking one all the time. You mau experiance bouts of alternating constipation and loose bms. It helps to add fiber supplement to readjust you digestive tract. My best cure I call Tonic. It is 1 part honey, 2 parts Apple Cider Vinegar, 3 parts water, and shake well. Take a few sips morning and night. Tonic calms an acid stomach, soothes a sore throat, and quiets a phelmy cough. It also curbs an appetite. Honey gives energy and soothes throats. ACV adjusts stomach ph, thins phelm allowing it to be coughed up, revs up metabolism and curbs appetite while restoring electrolytes.

  5. Reading these posts are giving me a sense of encouragement for the future. However I’m on day 7 and I don’t feel like myself. I have smoked for close to 18 years, a pack a day and I was a pretty calm and mellow person. No I cry a lot, I get aggravated quickly because everything seems to be a stressor and I am experiencing panic/anxiety attacks. Has anyone else experienced this? How long will this last?

    • Hey D
      Keep it up 7 days is such an achievement. The first three weeks are very agitated and up and down. You’ll be snappy and can be mean. Your cravings for nicotine and the toxins will be driving this as your body is rebalancing and revitalising itself. Perfectly normal it will ease off eventually. For me it was the period i don’t want to go back through which made a puff not even worth the chance. Wohoo one week is fantastic
      Smell and breath that fresh air !!!

  6. done with my FIRST month! Going into my 5th week now. 🙂

  7. 46 days for me today, cold turkey. I had a few manageable cravings a day until 2 days ago where I started facing a major family problem. I feel like the carvings are back, and I feel like a cigarette or 10 will relax me – but I keep telling myself smoking will not help me, or relax me it will only make me feel worse. One day at a time

  8. I’m 63 I started smoking when I was 18 in boot camp I have tried so many times only to fail after 7 days this time is for real I stopped February 11 2016 I’m having some tightness in my chest and not sleeping well but when I need help I read what other xsmokers are going through and it keeps me in Focus Thanks for all your support

    • i just turned 60 smoking sense i was 15. quit 10 months ago 21 may 2015.its been a long road after going to hell and back.today 10 months later i feel great.still finds it hard to breath at times but every thing else is gone no pain no craving.will never smoke again.if you quit don.t give up it will get easyer as time goes by.if i could do this believe me anybody can.

  9. Kelly Shaw says:

    Day 6 and up in the middle of the night sipping tea as I have quitters flu. Did hypnotherapy to quit with step 2 patch. Die hard 30 year pack a day now non smoker. Email me for support.

    • well done, one day at a time, every morning you will be a little stronger

      • Congrats, I think the best way to quit is the patch, less trauma to the system. For smokers flu relief check out my recipe for Tonic in post above. Works wonders if you don’t mind the taste of vinegar.

  10. hi im on 33 days not smoking . it been a long hard road now im on sore thoart. and coughing up a lot of mucus.my mood swings have been coming and going and my kidds are like wow that not my mom lol. im 42been smoking 32 years, and did it cold turkey .

    • Great job! You got this!
      On my day 8 cold turkey and really struggling. A lot of respiratory issues and very irritable, I hope to make it to 33 days.

      • Me as well. It’s been 8 days since l quit. Chest pains and shortness of breath. I’m 68 years old and have smoked for 40 years. Couldn’t sleep last night (breathing). But having gone through those 8 days, l am determined never to smoke again.
        Good luck to all of you.

  11. Day 7 of not smoking. Severely depressed but I’m determined that I will not pick up another cigarette. I’m also eating everything in site.

    • You can do it!
      Day 8 for me cold turkey and,also, eating everything on site. Having alot of respiratory issues…I hope I’m not having a heart attack.

  12. Hi all, im a 49yr old who was smoking 20-25 ciggs a day for 30 yrs. Im just starting wk 6 as a non smoker and please believe me when i say it does get easier and you will feel better. Everybody will withdraw differently, i found the first 7-10 days the most difficult not only because of the constant urge to smoke, but i also had other symptoms hit me out of know where! 1. I kept sighing or taking deep breaths couldnt stop it, then for 2-3 days i had the urge to run? Would absent mindly take a deep breath and then want to run (Def not fit enough) thankfully this passed as i thought i was turning into Forest Gump. But i did start walking though as a form as exercise thank god as this helped me with the next two symptoms 2 & 3 Eating & Restlessness. I ate everything!!! Sometimes if i couldnt get the wrapper of a food item properly or quick enough i ate that as well, my dinners were suddenly twice the size of my husbands, i could feel him looking at me as i ate but he never said a word (prob to scared) bless. Restlessness, i didnt know what to do with myself (apart from eating). This was worst in the evening but those things that i used to do ie. Reading, crocheting i couldn’t concentrate on. Again on came the trainers and i would go for a walk. These two withdrawal symptoms lasted for a good ten days and then started to ease off. These were a few of my worst symptoms. Keep going everyone, im am so determined to keep going as i dont want to go through that again.

  13. Lorie Ann Fosterling says:

    Day 5 for me!
    This one has been the worse- I REALLY wanted to smoke today- I did not- it passed-
    I find whining and venting really helps 🙂 If I want a cig. I say it- lol I am sooo looking forward to day 10-little goals… I totally just want to get to a point where I have zero cravings… Day 3 was clockwork on my sense of smell! I opened a savings account and will put my cig. Money in there – I will transfer every time I get paid. The insomnia and restlessness were the worse and yesterday was the first night I was able to sleep throughout… Will try to remember to update-I think joining a forum is awesome ….

  14. Nicole Clark says:

    On day 5 and I must say I feel amazing. I think the worst part is our heads lol. Everytime I have an urge I tell myself I’m free now. I smoked 2 packs a day for 21 years and a month ago gradually dropped down to 6 a day. Now that was hell. Totally quitting has been a relief after that.

  15. I am on day 4 but it feels that i am in big trouble i can not concentrate every time feeling sleepy. My brain is short of numb .. It feels like always close my eyes. Can’t concentrate. There is no craving for smoke not even a single time.

    I used to smoke only in the afternoon when i was at work , did not smoke on evening and nights, so in short i am used to live without smoking for sometime.. I tried quitting earlier and did not have that kind of health issue.

    Please let me know or share thoughts if I need to do something.. I am not going to smoke that is for sure.. but whatever happening with me is also not bearable .. Please advice

  16. I’m on day 4. The flu symptoms have been very annoying. I quit for almost a year before, but I was literally by myself for the first 2 weeks. I find that I eat more when I smoke, and never sweets. Is this weird? I also find that my cravings are more for the company, and advantages of having the need for that ciggerette. Ive gone weeks without it recently, and yet I’ll just start smokeing again just to need somthing.

  17. Day 8 of no smoking via cold turkey and I’m really struggling. The cravings not as bad as the first 4 days but still struggling. I feel like I’m having a heart attack; my chest hurts, chest wheezing, smoker’s cough, and just really irritable. Decided to quit 8 days ago because I was so sick, I thought I was going to die. Have been smoking on/ off for 20 years and have been thinking of quitting for a while but just couldn’t do it. I went from smoking a pack a day down to 3 to 4 cigarettes a day until 8 days ago, cold turkey. I feel miserable!!

  18. I quit 4 weeks ago. I read Allen Carr easyway to stop smoking. I can’t believe I never heard about it before. It gives you a great mentality for quitting. If you really do want to quit, I can’t recommend it enough. Good luck

    • I quit 4 weeks ago. I read Allen Carr easyway to stop smoking. I can’t believe I never heard about it before. It gives you a great mentality for quitting. If you really do want to quit, I can’t recommend it enough.

      I am currently experiencing this quitters flu and it is awful. Horrible congestion and all around feel bad

      It’ll be worth it

  19. my friends say ‘with a cigarette you’re not alone’, but they just tryin to make it funny.
    They’d love to quit

  20. Into my 16th week of not wanting a cigarette which initially was totally down to an influenza virus of the more severe kind. The respiratory effect of the virus was horrendous as was the effect and consequential thought of inhaling hot, sticky, pungent tobacco smoke. I do not view the situation as ‘having quit’ anything. I don’t discuss it with anybody or look for patronising encouragement. I simply do not want tobacco smoke inside my lungs either now or in the future. I’ve experienced all the predictable consequences of no longer inhaling tobacco smoke, some of which produced severe side effects for short periods of time but I myself, not because of anybody else’s persuasion or prognosis, no long wish to inhale tobacco smoke. I’ll always be a smoker but I won’t actually light-up again because I’ve no wish to suffer the consequences of inhaling tobacco smoke. Has it been difficult? Actually no, not in the least, not once I decided I didn’t want to anymore and I stopped feeling sorry for myself. And I’m an individual blessed with low will-power, moderate anxiety issues and over 40 years worth of tobacco smoking expertise…..but now I don’t want one. It isn’t an issue nor frankly, anybody else’s business, because if it was I’d receive patronising encouragement and more than likely light-up again as a consequence. It’s not difficult. Try it. Good luck.

  21. Christy says:

    Day 11 with no smoking, cold turkey style. Lol. Feeling much better except the smoker’s cough and chest wheezing in the evening. No cravings probably because of my new mantra, smoking is no longer part of my life. I’ve been eating alot thou but it stopped today. I prepared some healthy snacks so I have eaten those instead of potato chips. I’ll see how it goes. This Saturday I will be going on a very difficult hike, I’m looking forward to it. I’ve hiked there before but always took me 3 hours to get up there and another 2 hours to come down. I will try and do it for 3 hours instead of 5. BTW, this will be my 2nd attempt to quit smoking. First time lasted 6 years and I’m hoping this time indefinitely. Good luck to all, we can do this!!!

  22. I am on day 5!! Quit with breathe Laser and much prayer! The first 3 days I was sneaking a drag from my wife (she has quit now also) I then figured out that if you sneak a drag here and there it just prolongs it. You just have to decide to quit and go head first into the abyss! Figure out how to “harness” the cravings and turn them into a positive feeling! I have been reading Psalms 18, which really helps! Don’t think you can sneak a drag, just makes it worse! I was smoking a pack a day, on and off with chew for almost 40 years! We can get through this…..every day gets easier! Hang in there!

  23. Christy says:

    Day 14, I think, of no smoking, cold turkey. I’m feeling good except a little cough and still chest wheezing at night but it’s not as bad as before. Didn’t go hiking today because it’s storming here. Heavy winds and rain right now. Still eating more than normal but I’ll work on that, too, later on. Best of luck, Everyone!!

    • Day 15 , I thought I will die as a smoker, but after so many attempts with great difficulty and will power I could manage to do so, Now I don’t feel the urge to smoke , I am feeling good that I finally quit but problem is Insomnia ,Chest Wheezing at night , Horrible dreams, no concentration,feeling sleepy at day time ,Heart burn.. God what not .. Hope these things are normal Withdrawal Symptoms .

  24. I’m on day 6, on the patch. I’ve been struggling to quit since Sept. when I made it for about 5 weeks. I’ve gone back and forth since then…smoking a few days, quitting a few days, on and on. I’m completely commited this time. The main withdrawl symptom I’m having is chest pain and heart palpitations. I’ve read that this is just lung cleansing, and fairly common so I’m trying not to freak out about it. I’m also going through “the change”, and have some anxiety and hot flashes. I have smoked a pack a day for 30 years. It’s time to quit for good! My motivation is wanting to be healthy and live to see my sons graduate college, get married, and give me some grand babies! Good luck to all!!

  25. Laffinbuda says:

    48 years old – smoked for over 30 years. I am on day 7 with patch. Cravings come and go, but work is a massive trigger and find it difficult to concentrate and control cravings. They are getting better, but my brain is in desperation mode, lol. I’m ignoring it. I feel tired, depressed, but I know this is par for the course. I am hanging in there because I want to do this this time. My motivation is to add more years to my life besides not feeling like a slave to cigarettes. I envied people who never smoked and never had to face the addiction… but I am at least doing something about that now. Good luck to all and stick with it. It will be worth it – even if your brain is trying to tell you otherwise.

  26. I smoked my last cigarette on February 3rd 2015 at 7:40pm. I smoked about 14-17 cigarettes a day for past 30 years and I am feeling great. I did start out using Chantix and after two weeks of not smoking I decided to wean myself off of it. I must say it was very hard at first and I think I would have done anything for a smoke after I stopped taking Chantix. But I stuck to not smoking and got past the worst of the cravings. I know that I still have a long road a head of me, but the best part of all of this is that it will be a smoke free road.

  27. Day 18 of no smoking, stopped cold turkey. Same symptoms, occasional cough and still a little chest wheezing. Other than that, I feel OK. No cravings at all anymore but, who knows, maybe later on. I’ve started exercising more so we’ll see. I hope to stay smoke-free indefinitely. We’ve got this!!!

  28. Richard Petrey says:

    I have only been a non-smoker for one month and 10 days. I was a very heavy smoker for at least 35-40 years. I was gonna go with a patch but decided to go cold turkey. It was pure hell for awhile but it is easier by the day. It is still a battle and probably will be for awhile longer. Cravings still come and go but getting less intense. Went on the net and downloaded some motivational videos to help with the weak times. There are some great ones out there. To all you people trying to quit stay tough. It will happen in good time. Just keep the faith!!!!!!

  29. Amanda W says:

    I wuit randomly 4 days ago (Tuesday… See I said it was random). I find that first my smokers cough gets really bad before I quit. Last time I quit for a year, mid pack, because the guy who sits next to me in the office said how horribly sick I must be. Well that was my every day cough I hadn’t noticed it got that bad but when I thought about it I was shocked that I hadn’t realized it was so bad.

    As I said I had quit for over a year but then me & my boyfriend found out my parents both had cancer, they told us at the same time about both of them. That’s enough stress to make anyone light up. I smoked all through moms illness so from last April until this month, she had passed in December. Now I am starting to get on my feet again & exercise, eat healthy, & quit.

    You do have to quit on your own time, every single day for the past 2-3 months I said I was quitting & meant it, but physically I was not ready until it just happened last Tuesday. Now I have been vaping on a low dose of nicotine 4mg & will drop down probably to 0 in the next 2 weeks. Still last night when I drank & was thinking of mom I walked around with a cigarette in my hand but managed not to smoke it!!! I find saying no while drinking is always the first big hurdle to get over.

    Everyone keep with it!!!

  30. Day 28 of no smoking after quitting cold turkey. Most of my symptoms have gone away, no more chest wheezing at night, no more spitting phlegm up, and no more coughing. Yayyyy! I still sometimes have cravings but just for a couple of seconds but not tempted enough to have one.

    I saw my doctor last Thursday and my BP is normal now and all my labs has come back normal, we were both pretty happy. I think, my doctor was more happy that I quit smoking than me. Thought was funny.

    2 more days and it will be a month of no smoking. Quite proud of myself. In September, I will be going to New York for a week as a reward to myself. So looking forward to it. Best of luck everyone, we definitely got this!!!

  31. Almost 7 full days of being a non-smoker. I’m 26 and have been a smoker for 10 years. I’m experiencing intense craving and still have flu like symptoms.

    My lungs feel so much clearer and I FEEL better than I did. My bronchitis and smokers cough went away pretty quickly. Still lots of mucus though :\

  32. Ruth o'brien says:

    Hi Phil. I have stopped smoking too as I got sick of them too. I love swimming and I have been on and off cigs for years. I found the days I smoked swimming was more difficult than the days I didn’t. I feel must better and am going to continue to do so. Best of luck


  33. Day 36 of no smoking after quitting cold turkey. I feel good and no more withdrawal symptoms. It looks Iike I can do this after all. Best of luck to all!!

  34. Six weeks without smoking and I feel so so free. Thanks everyone for your comments – I read them all to reinforce to myself that I’m not alone on this one. I’m taking it really seriously and trying to keep mindful this is a really big deal and I’m doing great – and so are you all by the way 😄. Hope you’re all enjoying being able to breathe again as much as me woo hoo !

  35. Day 1 of cold turkey, I normally smoke 30 a day for the last 30 years. My husband quit 3 days ago and we had decided to do it together. I wasn’t ready 3 days ago but got up this morning and decided that I was going to put off having one. I just kept putting it off all day and now I am going to go to bed and the pack I opened this morning is still full. I am so hoping I can keep this up as I have a severe anxiety disorder and I do smoke to control attacks that my medication can’t handle. Wish me luck!!!

    • When you have complex conditions, it’s best to get help. I could never quit cold turkey because I smoke to help my migraines. My doctor prescribe the patch and I quit easily with few side effects (just smokers flu which with my asthma got real serious.) I wish you luck and with good moral support you can do it but with severe anxiety, I would talk with my doctor, especially if you are going to continue cold turkey. Nicotine can affect the way some medications work too. It’s great you are quitting together.

  36. Mark001 says:

    I stopped smoking and had a relapse….this is why:
    I was never prepared for depression…yes, depression.
    I never had cravings, no, after 5 years of 1 pack-a-day smoking, I stopped and for 6 months I never wanted to light up, and that’s what was weird. First day I was dizzy, felt like I was drunk, and it went so far that I felt like I wasn’t in my own body. Soon after my work started suffering, I lost my ambition, willingness and basically everything was “just want to get home and not talk to anyone”. I started getting anti-social. I didn’t want sex with my GF, hell I didn’t want anything with my GF. Soon after I started punching walls, doors, every single thing irritated me. I am not a depressive person. People always described me as a guy full of life etc, etc. I relapsed and as soon as I lighted up again, I felt like life got back into my body. Stupid? yes. But when your whole life is on the line, job, relationship and your mind, I’ll put off quit smoking for a while. I was just annoyed that nobody mentions depression as a side effect. People, I swear. I never had craving, weight gain or any other described symptom. I was just depressed. And it almost cost me dearly. So take this into account if you are about to quit. I will quit, I don’t plan on smoking for long, but this was helpful period, now I will know what to expect. So heads up and good luck!

    • Bjladner39 says:

      Some advice…. Get on medication for depression. I smoked for 25 years and now 7 days smoke free. I did not quit because I wanted to. My health is at risk now. Chest CT scan showed not so good results.. Please stop while you still can and get medication for depression.

    • I would suggest getting on Welbutrin. It’s an amazing antidepressant and a quit smoking medication (Zyban). I almost quit without trying while taking it for depression. I didn’t quit then because I wasn’t mentally ready to, but I had less craving and few side effects (more energy, better mood, lost weight ). I really get your relapse. I broke my previous quit after falling asleep while driving. I like to smoke while driving and it helps me stay awake. now I use a 0mg Vape when I need to. Definitely talk with your doctor and get support for your next quit. People shouldn’t make it so hard on themselves going cold turkey when there is so much help out there.

  37. Wow …. Today is my 210 days are over without smoking. It is such a beautiful feeling. Going so deep in meditation. Watching withdrawal symptoms has became a meditation. Now even in dreams I remember that I have left smoking. So it is not as difficult as people think. I was smoking for 21 years. Feeling so good in health. I could leave it early also if I knew it is so easy.

  38. I must also share that this website really helps me a lot. whenever I was remembering smoking I was reading it. It helped a lot. I can not believe 210 days without smoking ! For me even 10 minutes without smoking were hard. And it helps to feel oneself. It is so good for meditation. Such a joy to feel life and fresh breathing. Thanks a lot to achoice2live.com ….

  39. Bjladner39 says:

    It’s been 7 days smoke free. I don’t have the cravings. It’s the chest pressure pain
    It’s like I am having trouble taking a deep breath. Normal??

    • Great job on your success. I had chest tightening also. Most websites say it is just our lungs starting to clean themselves. Im on day 7 also after relapsing a couple of times. Im praying to stay smoke free this time. I truly hated myself for lighting up after weeks of not smoking and hope the guilt and shame will motivate me this time around. Good luck to you!

  40. Bjladner39 says:

    I did not stop smoking because I wanted too. I recently had a chest CT scan done and the results were not good. I just hope some of the damage can be reversed.

  41. Smoked 1 pack most times more a day for 15 years. Took Chantix for a month and a half and have been smoke free for 2 weeks. Don’t be scared of Chantix guys. It is expensive but your life is worth more. Crazy dreams can be lived through. I had some of the weirdest dreams I ever remember having but not one of them killed me…. moral of the story is Chantix works and nobody has ever died of some weird dreams. I hope anyone who has the will power to try will succeed and have a healthy life. Noone should ever die from stupid cigarettes ever. Find your way and never give up!!!!

  42. I quit Smoking after 32 years on December 8th. For 11 years I smoked cigarettes and in 1995 I switched to Cheap Swisher wood tip cigars, yes I inhaled them. My digestive system has been attempting normalize but it’s still not there yet. I had no idea that this would be the result of quitting smoking and if I understand correctly not everybody goes through what I’ve encountered. I have abdominal pain and endless amounts of stomach gas resulting in constant long and deep belching. Often this excess gas makes it into the digestive track which then results in bloating . I’m glad I quit but I never saw this one coming.

  43. 100 days yesterday of no smoking, I feel great. Sometime when I drink on weekend, I have an urge and two, but I do control myself. I feel more confident about never smoking again. Now it is time to get serious about the Gym, need to shed the 8 KG (18 pounds) I gained. Well done everyone and let us stay away from the cigarettes for ever

  44. Well it’s my 5th day without a cigarette and everything is going crazy.. I mean literally. Like the intense cravings for smoke, aggression and short temper but there is more to that Something is wrong with my stomach and i am scared for that coz every time I take a meal , I have to go for the bowel movement immediately. I threw up a couple of times too. Can anyone here help me with this please.?
    I used to have 10-15 Cigarettes a day and now I am not smoking even a single cigarette not on the patch too..

    • CS
      You need to hang in there. Believe it or not I had a major breakthrough this weekend that has carried over to today as well and for the first time in 4 months I’m encouraged. My stomach problems basically migrated through my entire digestive system with it affecting a different part every 2 to 3 days. For the last 3 weeks I convinced myself that I had a terrible cancer in the digestive track but now I’ve really turned the corner. I think I smoked more and longer than you did so hopefully your normalizing won’t take as long as mine did. In the meantime I recommend digestive enzymes, probiotics, and some type of colon care. I’ve been taking all 3 and I never felt like I could take too many of them. I went through wild extremes in stool color that only contributed to the belief that I had something seriously wrong with me but with the aid of this forum and a couple of others like it I pressed on and now I have cause for optimism. Stay on course, resorting back to smoking is the worst thing we could do because if quitting causes issues like this just think of what else it is destroying in our bodies.

      • yeah that is what i wanna know..is it normal..or i have cancer..? good news is that there is no blood in stool..bad news is I feel exhausted all the time..persistent cold and chest pain.

    • Nicotine is a laxative so now your body is trying to adjust to not having it. Also the toxins we inhale move through our system and now the body is in overdrive to detox. It is natural if uncomfortable. If you find that too much OJ gives you the runs (like most people) I would suggest drinking a half gallon in an afternoon to flush the works. I like it because it tastes good and has good vitamins in it. It’s also gentle to my bowels, although I have to be careful of my acid reflux. A good probiotic would probably help too. Taking a walk in the sunshine is good for boosting mood and for regulating the bowels, even just once around the block. If it is really troubling see your doctor. I recommend the patch because I think it is much less traumatic to the body and mind, but I never had the willpower on my own. Good luck.

  45. I never had any discernible blood either but it would go from very dark tar black which typically indicates blood higher in the digestive system or even stomach ulcers and then change to very pale beige color which could indicate some other organ failure like pancreas. I was concerned too that I had some type of cancer and came very close to go to the Dr. like I said this past weekend really brought about a positive change and I totally feel different. I read a lot of stuff about quitting smoking and the digestive system and you should Google it too and don’t just take my word for it. There has not been a lot of research on the correlation I’m talking about but there is plenty of evidence to support it. I guarantee you if I would’ve gone to my Dr. I would be out thousands of dollars and they would’ve diagnosed me with IBS. All my symptoms qualified my aliment to be IBS.

  46. Scott from Sth Oz says:

    Pack a day for 22 yrs. Ive half tried many times to quit without success. This last time i used patches 21mg prescribed by my gp and continued to smoke normally. After a couple of day’s the smokes started to taste bad, i tried to fight it but as someone above said, i may have had nicotine overdose. Over the period of the month, i was down to 1 – 3 smokes per day down from 25 – 30. My last smoke was lunchtime monday 21st of march. 1 calender month today! I attribute my current success to a health product i started taking in February. A totally natural liquid triangle of health product containing superfoods such as wild alaskan blueberries, noni berries, wild alaskan sockeye salmon and much more packed into delicious tasting and easy to use products. I believed my will power was non existent, and have had little to no side effects whatsoever. I am not a fitness fanatic or health guru, in fact my lifestyle was quite the opposite. Now Feeling amazing with minimal cravings and bouncing into my new lifestyle.. id love to share this product with the world as its changed my life for the better.

  47. Hi

    I am eight weeks in – cold turkey and am worried about the constant nervousness I feel – I cannot pinpoint any reason but it is like how you feel before a race or an exam but v intense – if anything these feelings have been getting worse since the quit – I was on 40 a day at the end smoking since 15 years Any ideas or words of wisdom would be appreciated – Many thanks

  48. Ahmad Abdel Latief says:

    Hello all,

    Great thing to live normally smoke free, on 3rd month now smoke free. I can breath, eat, smell, think and everything different. The ultimate advice DO NOT UNDERESTIMATE SECOND HAND SMOKE OR PERFUMES, try your best to avoid smokers even if they are in same house those are surely not normal healthy persons as we all were. Second hand smoke exposure will let you go in loops of withdrawals as if you just quit now!!!

    Don’t accept to be a victim to social life, home life, partners or even work. Being a non smoker is the best decision of your life time. Even if you will stop your whole pervious life and gain your new healthy mentally life it does worth believe me.

    After 12 weeks life starts to get in more balance although you can ease following withdrawals based on the triggers:

    Cravings; think of the benefits of a normal healthy person and how bad is your smell as well as the non controlled hundreds of chemicals in the smoke that will skin your life. Eventually these effects will fade week after week but again don’t see smokers or don’t go around smoke as you will reset you time and make you as if you just start quitting now.

    Quitters flu; some above the counters flu management tablets will help very much (mostly pseudoephedrine, antihistamine and analgesic) as the immune system start to recalibration and healing process (as nicotine make cooperative componds with all systems and slmost halts them) and irritants as well as allergens will be noticeable to your immune system, try to avoid perfumes wether you wear them or around you, Air fresheners, pollution, dust, chemicals in the air, nicotine smoke for sure, house dust mites, carpets and rugs, humid places higher than 55% relative humidity, scented soap and shampoo, scented detergents. I know this might sound hard but believe me it hasten the respiratory system recovery and latest studies shown that odors and fumes are as dangerous as nicotine smoke.

    Mental swings, anxiety and panic; take deep breaths, walk or exercise, do something you like, listen to some chill out music and remind yourself why that is happening. Insomnia and moid swinging can be eased by chamomile hot drinks it relieve insomnia as well as digestive upset

    Constipation, digestive upset and huger; fibers as well as vegetables, fruits with low sugar as well as green leafy vegetables as Basel, coriander, iceberg lettuce, parsley, celery, mint, etc….. And again anise and chamomile tea hot drinks are great to ease mental and digest stress.

    Finally welcome folks this is the tax we pay to fix what we spoiled for years and years. Nothing like one day of a healthy life. Keep the good thing.

    And let me know if you need Support help, all yours all the time great fellows. Thumbs up all

  49. So I am on Day 3 after reading the best book ever, “The Easy Way to Stop Smoking” by Alan Carr. I was at a conference in San Francisco and I heard a bartender talk about it. So I got the book…I was anxious the whole time reading it thinking it could never support me in stopping and it was stupid. And yet, I feel like a happy non-smoker who is going through withdrawals…Rather than a smoker who is being deprived of cigarettes. Nothing could make me pick up a cigarette only because I don’t want to go through quitting again. I highly recommend this book.

  50. Christy says:

    It has been 10 weeks of no smoking after quitting cold turkey. Cigarettes is a thing of the past for me. I survived it yayyyy!! I feel much better all around. It was a tough road. I’m taking it one day at a time. Best of luck to everyone!

  51. Chantal says:

    Quit smoking cold turkey 3 weeks ago. I’m really not doing good, seem to be heading on a little down. Crying all the time for everything and nothing. Can anyone relate to this?
    Will this stage get any better?

    • Chantal, I quite 4 weeks ago and for the past 3 days I have had to fight buying a pack. I thought this craving was limited to the first 2 weeks but it isnt so. I can hardly function for thinking about smoking just one. I am fighting it because i just cant start the process over again and throw away this 4 weeks of not smoking. I hope you are better now and have moved on to a less stressful existence.

  52. I have read through these comments several times over the past few months to catch a glimpse of how my own journey may go. I quit smoking February 15 of this year (2016). I was not sure I should post anything before because I didn’t want to sound gungho and then fall off the wagon but I had a very interesting revelation today. There is a smoke area I have to pass by twice a day when I arrive or leave work that early on I was afraid might prove daunting. Today I actually have it a thought and that thought was this “dang that smells and I’m sure glad I quit”. I think I am confidant enough to say I have a handle on this now. I had been smoking for 14 years (pack a day) and when my 3 year old son visited me he asked with a very judgemental look on his face “what are you doing?” when he saw me through a window smoking on our porch. No drugs or anything needed…. I just quit….it’s great to be able to breath again!!

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