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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…

Read More…


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…

Read More…


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. I am on day 19 without a cigarette and am feeling ok. I smoked for 46 years before quitting and have been able to make it this far with nicotine lozenges and nicotine gum. Hang in there, everyone! If you can make it for two weeks you’ve got it made.

    • I am going on week 2 of not smoking. Im proud of myself and feel great but I keep waking up in the middle of the night throwing up. Is anyone else having these symptoms?

  2. I smoked for 30+ years, I’m 48 y.o. and even though I’m only 48 hours without a smoke I really don’t miss smoking/inhaling smoke. Maybe I will soon. But I’ am getting little pains like someone is poking a hard finger in my gut and side. Is this normal?
    I will admit I am terrified to see a physician. The last time I had a complete physical (2 years ago) nothing was seriously other than getting older aches and pains, Now I’m afraid of hearing the C word. Or heart disease.

    • Well Frank, you can just wait for the “C”ancer to metastasize so that it becomes completely hopeless, or wait until you go into cardiac arrest and let the epitaph tell the tale.?

      Did the point get driven across my friend? We all die, you’re just afraid of hearing the cause? Because if its because you’re afraid to hear the confirmation that you WILL die (we all do), well, you will… If it’s hearing you’ll die sooner than you had hoped, then, just don’t go to the doctor to increase your chances to live longer.

      NOW did the point get through? Listen, I despise visiting the Doctors, Dentists even more — but, I’ve come to the realization that I despise the thought of dying any sooner than I have to even more. Oh what an example that will set for those that we love, to die never having gone to the doctor where a heart stint would have increased our life by 5+ years, no no, instead, we were too scared and died two months from that sharp pain we experienced in what we HOPED was the abdomen. See, that one snuck up on you didn’t it? :)

      Go to the Doctor Frank, what do you have to lose, besides your life? Stop referring to Google (I came here just to see just how long cravings would last, I’m 20 days nicotene free, cold turkey, today but still have them thankfully mildly but still have them and that concerns me as I’m afraid I may start back up) for your answers as to why you have these gut/side pains. It’s obvious you believe it may be smoking related (thus the quick reaction to the pains of quitting smoking, good luck but honestly, Im afraid that should they temporarily stop, you’ll figure you’re ok again and start right back up smoking… if you havent already) thus how you stumbled across the site.

      GO.. to the Doctor bud.. I don’t know you from Adam, but, I don’t want you to die over something that could have possibly been completely resolvable.

    • I quit smoking Feb 2 this year. Smoked a pack a day for 28 years. Went in for a check up and physical a week after I quit and my results came back, I’m healthy other then decreased lung function but that will be clear up in time I’ve been told. I have gained about 8lbs and the desire to have a puff is tremendous but I got a clean bill of health from the doc. I feel fortunate and that is my driving goal to stay a former smoker. Get a check up and live the way life you always wanted when you dreamed you didnt smoke.

  3. I quit smoking cigarettes 2 weeks today. I was occasionally smoking the electronic cigarette (Blu), which I stopped 3 days ago. So, I have been totally nicotine free for 3 days, and free from the other poisons for 14 days. For the past 2 weeks, I have been experiencing heart palpitations daily, especially when I am sitting on my couch (relaxed). I try to work out and am terrified that I am going to have a heart attack. I went to the ER, and everything was fine with my blood pressure and pulse. The EKG showed that I was having palpitations, and I was told everyone gets them, it’s just some that people don’t feel them and some do – and to contact a cardiologist if I am still concerned. I am 40 years old, and have smoked for 23 years. Besides having thick phlegm in my chest, I have not experienced any side effects (no coughing). Just palpitations and feeling like my heart is not beating properly every time I am relaxed. Do you have any idea if this is normal, and how long it will last?

    • Hi Evana! Deciding to quit is a major life change, and uncertainty can be scary. If the doctors say that you are okay, maybe try talking to someone you trust, that can help you learn how to live your new life. Keep at it, you can do it!

    • Howdy,

      What it sounds like you are experiencing is anxiety. Which is fairly common after quitting. I should know. I’ve quit three times in my life! Haha. Each time I got some mild to severe anxiety. Especially when trying to sleep. It can feel like a heart attack or like your throat is closing sometimes. I imagine everyone is different. Felt like both at different times to me.

      First time I ended up in the ER. They treat for what you present. So sometimes you leave thinking you need to see a heart or lung guy. But talk to your doc.

      For me, a couple benedryl when the symptoms start worked great. As long as I didn’t havento drive or work. Helps you relax and sleep.

      I know it’s been a while since your post. Hope you’re still quit. Maybe you or someone else can benefit from this

  4. Congratulations to all of you that have taken action to eliminate tobacco from your life. March 10th will be my fourth year of being tobacco free after smoking for 30 years. From talking to others that have quit tobacco as well as myself; you can expect numerous effects and sensations as the chemicals your body has become dependent on are passed out of your body. I can’t recall when my craving stopped I just know that one day I realized it wasn’t there, that being said, randomly over-time something will trigger a mental desire to smoke but not a craving. That desire is actually a shocking sensation that comes out of nowhere and is gone as fast, I just laugh it off and shake my head. Quitting smoking has definitely been a very key point in my life and I feel so blessed to have the opportunity to have a life FREE of tobacco. A final note; my wife quit smoking the same time that I did and having her to trash talk tobacco as support to avoid falling back on tobacco was indispensable. My wife is also tobacco FREE as well.

    • hi my dad has smoked for around 35-40 years 30-40 cigarettes a day, he’s been free for 3-4 days and suffering real bad, dizziness, pins and needle like feelings, is there anything we as a family can do, I currently smoke but not near him so he can’t possibly smell it etc, thanks in advance,

      • The dizziness is from your body FINALLY getting more oxygen. Smoking prevented that and adjusted to the limited amount.now it’s getting so much more you react with dizziness. That should pass. Good luck

  5. Hello now on my second week but don’t think i can carry on much longer, my whole body is just hurting me. Going from 35 a day to nothing is really hard!!!!!!!!

    • Hang in there! You should definitely consider Nicoderm patches. They are helping me a lot. Also go to your local health department and seek help from a smoking cessation specialist. They can give you free patches and counseling.

    • Oliver you are doing so well I no it’s difficult . I have been given up 12 weeks an it hasn’t been easy , but I try everyday . Well done you !!!

  6. Jeffrey says:

    I’m 44 years old; I’ve been smoking since I was 15; 20 to 30 sticks a day; It’s been 2 months since I’ve stopped smoking. It’s been 2 months and I’m still having flu. Continuous sneezing caused by a sensitive nose. I hope it goes away soon. Anybody out there with the same symptoms?

    I took the opportunity to quit smoking when I was hospitalized for 6 days recently due to pneumonia.

    To the people who are still sitting on the fence thinking about quitting, JUST DO IT… It’s all in your mind… Don’t let that cigarette control you; BE IN CONTROL!

    • I am smoke free a week and now feel that flu. Head cold. Sinuses and ear ache too. Other that that. I feel great! Lol. Taking ICE stuff to decrease the symptoms.

      • I am smoke free a week and now feel that flu. Head cold. Sinuses and ear ache too. Other that that. I feel great! Lol. Taking OTC stuff to decrease the symptoms.

    • I have been stopped for 3 months….I smoked 20 a day….I went through the flu..dizziness feeling after 2 weeks of stopping and I have felt ok for a month but the last 4 days ive had the flu…dizziness and feeling so bad that ive had time off work…..and I feel dreadful im putting it down to withdrawl symptoms again?

    • Jeffrey, I am with you. I have smoked since I was 14 years old and now I am 43. I would venture to say I was close to 2 packs a day at times. I have had chest pains and drainage in my throat for 3 weeks can’t seem to get rid of it, but chest pains are much better now. Has anybody experienced the drainage in their throat? or constantly trying to clear their throat? I have been eating atomic fireballs to keep my throat clear as possible. I still can’t get over how my sense of smell came back so strong. I can’t hardly stand to be around smokers they wreak of smoke so bad. I can’t imagine how bad I must have smelled when I smoked. I always smoked outdoors never in confined places and kept my garments washed frequently.

  7. whats the point in trying to quit when you have to use other methods of getting your nicotine? there are patches and gum and all kind of stuff that are just replacing the inhalation of nicotine. how long does it take you to get off the gum or patches after you stop smoking?

    • try to stay away from nicotine. I am 60 and quit smoking in 1989 for about 2 years one day tried scoll bandits was hooked on nicotine that day. when nicotine gum was for sale over the counter I thought I’d try it.That was over 20 years ago I chewed over 30 pcs of 2mg gum every day.I believe that nicotine without smoke let me git my fix anywhere the movies,concerts, bars,at home, resturants,I mean anywhere any time.Yesterday was 6weeks that I am nicotine free. Stoping the gum was intense withdrawal for me.I do not know how it will effect other people.I do know that my addiction was makeing my hands and feet cold,causing eczema on my fingertips,ringing in ears,very low self esteam,I was a closet gum chewer my kids who of course are now adults had no Idea so I always felt like a liar around them.Now those are some of my most important reasons to stay nicotine free.Here’s the 2ndary reason aprox. 35 pcs./day@$.20=$7.00/day.365 days/22 years=8030 days@$7.00=$56,210.I know nicotine dose not let you think about cost in money but if I look at it now stopping is also a great investment.
      Good luck everyone!

  8. wow 56 days after almost 40 yrs!believe me if i can stop you can too welcome the withdrawals and youll find its so much easier than you anticipated im convinced the chemicals in tobacco make you smoke like a crack head good luck to all and f@#k cigarettes

  9. I am on day 49 without a cigarette, 7 days into step 3 of the patch with one week left to go to being nicotine free (according to the coaches at 1-800-quit-now who distributes free nicotine replacement therapy. I got 8 weeks of Nicoderm for FREE in Pennsylvania). I have heard a lot about using nicotine replacement vs cold turkey. One source says cold turkey is much better, another says you double your chances of making it stick with nicotine replacement. I smoked for 18 years, quit a hundred times, tried everything from the gum to chantix to cold turkey. Try it ALL in your efforts. I have been amazed at how well the patch has helped to keep me calm, which was usually my biggest wall in the quitting process. I’ve also noticed that the usual side effects of quitting have been milder, like constipation and chest tightness. I quit for 6 weeks cold turkey because I had a bad day and I couldn’t take the constipation anymore. Then I just kept smoking. The patch has helped me develop habits (like dealing with a bad day or just driving my commute) that don’t involve smoking. My confidence in staying quit is the highest it’s been. I’ve forgotten to put a new patch on a few times and didn’t even notice for hours. I highly recommend the method. Also, I had tried it before, about 10 years ago and hated it. I don’t know what was different this time but it has been working very well, both for myself and my husband. My best advice, don’t stop trying, try it all. Sooner or later, it will stick. Best of luck to all of you.

  10. I have been off cigarettes for some time now. In the past, I would quit only to start again. I worked for a newspaper as a journalist all my adult life. One day a book came to the paper in hopes of getting a good review. The book was “Easy Way to Quit Smoking” by Alan Carr. I decided to read it and was amazed how easy it was to quit given the right mental tools. Now, I failed to quit the first time I read the book. But I failed to obey the main rule. And that was to never, never smoke another cigarette no matter how much time has passed since quitting. Smoking just one will defeat you and you will be right back to smoking as much, if not more than before. The book’s easy way to quit smoking does work if you really, really want to quit. Just remember, smoking one cigarette will get you rebooked.

  11. 7 months without smoking after 27 yrs….just make sure you dont pick up any other habits to replace…best advice i can give

  12. Tomorrow will be 1 week of being cigarette and e-cigarette free. I was addicted to both. I have been using step 1 of the Nicoderm patches but am still experiencing intense mood swings/cravings, anxiety, and am worrying about things I never thought twice about. I guess I could say I am really on edge. But, I can really smell and taste things again, feel like I am breathing easier, and have been using blow pops to help with cravings. Has anyone else felt vulnerable/paranoid when quitting? I feel like my defense shield against the world is gone. Also, I am experiencing very strange and sometimes terrible dreams and nightmares. Is this normal?

    • Hi Autumn,

      Grats on that first week!
      Anxiety, intense dreams, feeling edgy….all pretty normal in my experience. It would still be a good idea to speak to your a medical professional about it though. Get as many people in your corner as possible to help guide you through it!

    • Autumn ; consider yourself lucky to have found these sites all these symptoms are signs of getting better however the real fun wont start until you lose the patch enjoy the crazy vivid dreams and just remember all the new feelings are part of the process

    • Autumn, my friend used the patches and experienced terrible nights as well. She just quit using the patch at bedtime, and only used it during the day. It worked fine for her, and she’s been a non-smoker for years now. Don’t give up!

  13. Samantha says:

    Hi guys, I quit cold turkey 10days ago. I am only 26, smoked for about 8 years, no more than 10 maximum 15 a day. I didnt think the side effects would be so severe as I wasnt a particarlyheavysmoker but since quitting Ive had bad cramps in my legs especially at night, anybody heard that one before? Its not anything I expected to feel.

    • Yes. I quit about 2 months ago & have noticed body aches all over, but especially in my legs & joints. I spoke with a friend who is a nurse & she told me that it’s pretty common.

  14. Im 20 y.o. I’ve been smoking for 7 years..only smoke heavy socially…..I quit 2 days ago because I have thick phlegm that drives me insane! Its worse in the morning but I have it all the time sometimes Its dark yellow but its uncomfortable im scared about cancer I have a family history of smoking related deaths

  15. I quit cold turkey 18 days ago. I am only 31, smoked for about 15 years, no more than 20 sticks a day. I’m having strange feeling in my chest , like some thing is running down in my veins in both lungs … any body hot that feeling too ??

    • I think it’s normal to have all sorts of weird symptoms…..especially in the early stages. You should notice fewer symptoms with each passing week and symptom free by the 3rd month.

  16. I am into my 15,th week smoke free & am getting severe bouts of coughing which leave me short of breath. Dr. prescribed Spiriva & Ombrez which do help. Can anyone tell me how long cough is likely to persist?

    • Hazel, I think you should see a doctor about the bouts of coughing. Definitely! If nothing else, it will give you peace of mind, but if it turns out to be something, the sooner discovered the sooner cured!

  17. Hey everyone. I’m 3 days away from the 3 month mark cold turkey. Still dealing with overwhelming anxiety at times. And having alot of difficulty dealing with stress and trying to relax. It is becoming less frequent, but dealing with it daily is very frustrating. The sense of loss is very strong for me as apparently I smoked to control or avoid emotional discomfort. Does anyone have any advice for beating the mental triggers and the emotional discomfort. I definitely think more should be written about the mental addiction. For me the mental side of things has been harder than the physical side. Anyone else feel this way?

    • I feel the same way and very anxious

    • Hi Pat,

      I have quit for years before, then started again. This past time I have smoked for 7 years, way too long. I am only about 50 hours free right now, but my anxiety is very high, irrational I would say. Not at this moment but it comes and goes, I know it is the nicotine withdrawal that is intense at the moment. I do believe smoking is something people do that helps us avoid feelings. I quit for 11 years once before I started up again, and I will say that I did not want to smoke during that time, in fact, I was so thankful that I had quit and sooo glad I no longer smoked. I felt free. Eleven years later I was really upset one night and had acess to cigarettes, smoked one and 7 years later here I am quitting again. The trick is, never pick up another ever again. Pat you will need to find another way to deal with upset feelings, it is not worth it to smoke them away, you destroy yourself in the process. I hope this makes some sense because I am in heavy withdrawal lol. But I want to hang on!

    • Hi Pat! I too had that feeling (9 months nicotine-free in 2 days!)! I felt like I lost a friend, through every change in my life, cigs were the only thing that were a constant. I had to embrace discovering my nicotine-free self. With the money you save on cigs, try something new, take a pottery class, learn to play tennis, etc. You can do it!

    • I have also found that the mental side is the most challenging. I have been smoke free for a year and 2 days. Smoking still crosses my mind every day, I believe that with more time that the thoughts will be less and less. One thing that has helped is to just say to myself that I am not going to smoke today, I make no promises for tomorrow. Fortunately tomorrow never shows up.

    • the good news for mental side problems of quitting smoking is that eventually something really bad physically
      will happen to you if you keep smoking that can lead to robbing you of good health. Then the mental stuff becomes trivial because physically you can be really in bad shape. Remind yourself of your need to be healthy for all the reasons you want. Life sucks without your health. I know and I`ve seen it in others. Good luck.

  18. I am 31 and have been smoking for 18 years, I’ve tried to quit many times in the past and have failed. I really believe that there is 2 parts, the psychological and the physical based on my previous fails so I decided to go with the patch. I’m on day 6 with the Nicoderm patch and it has been tough no doubt, vivid dreams, insomnia, extremely moody, restless, anxious, etc. but I really do believe the psychological part is harder then the actual physical addiction to nicotine. I’m determined to quit this time as I am sick of having this addiction rule over my life, on the positive I can smell and taste again so that is nice. Really enjoyed reading everybody’s battles and if you fail just try again, learn from that mistake and what may have triggered it and try a different approach, it really doesn’t matter how you get there as long as you get there. We can all beat this horrible addiction, because we are stronger than cigarettes.

  19. I started smoking in college and enjoyed it for over 25 years. I’m just past month 3 of quitting, and have not craved one at all. But the new awareness of aches and pains is uncomfortable, although I’ve found many saying the same thing. I have enough guilt for having smoked without going through body aches I must have been numb to before. I look forward to moving beyond this and into feeling more relaxed. I will say, I already feel better in most ways since quitting!

  20. i quit 16 days ago after smoking nearly 30 yrs. Cold turkey this time. Previously i tried the e-cigs which was a big mistake because I ended up smoking even more. I am still having the cravings but not as many as in the first week. I will be 50 in a few months and am praying that i will still be smoke free.

    • Congratulations Doris! One day at a time!

      • Thank you Sunshine, one day at a time is right. Now on day 20 and still going strong. I truly believe that I can do this. I have been doing alot of walking and jogging. For the first time in forever I was able to jog 1 mile without stopping which says alot for me. HAHA

        • Sunshine says:

          Way to go Doris! Jogging 1 mile is amazing; how do you do it?

          • Sunshine, the treadmill and stationary bike are my new friends HAHA. My biggest fear when I quit smoking was gaining weight so I had to add more exercise into my schedule. Day 23 and have not gained any. Woohoo. Hope everyone is also doing well. Hang in there

          • Ange, try chewing sugarless gum to curb the sweet cravings. I just recently bought the stationary bike on craigslist for next to nothing. All i can recommend is to do some form of exercise when the cravings hit. I also find that calling friends when i have the urge to smoke is helpful. Takes your mind off of it. Hope this helps you a little bit

  21. Joanna winterbottom says:

    Hi everyone, i am on day 6 going cold turkey, ive tried many times before and failed, but this time i think i am ready, ready to quit and ready to suffer what quitting brings, better to suffer the withdrawl than the diseases smoking causes, i feel awful, but i have momenst were i feel great im hanging onto thosemoments hoping i will feel like that all the time very soon, good luck everyone were all in this together :) xx

  22. Daniel Butcher says:

    I have a really poor memory, to be honest I find it quite a challenge to remember more than five or six events from before the age of ten. I started smoking when I was eleven so, I essentially have no memory of a time when I didn’t smoke.

    I’m now a few months shy of twenty-three. After twelve years of going through a 2oz (50g) of hand rolling a week I’ve gone six days without… BEST SIX DAYS EVER! I feel better as a clean twenty-two year old than I did as a fifteen year old smoker, and all the withdrawal is in my mind, worth it. (:

  23. I am cigarette and nicotine free! I tried Champix and still have memory loss from it, did not like the gum or patches as it felt like I was just putting unnecessary nicotine in my body without the enjoyment of smoking so what was the point, then I happened across a free hypnotism video on You Tube (think its called something like Tried and Believe Stop Smoking) and the next day the smell of stale smoke in a hairbrush made me gag and I couldn’t be near smokers. 21 days now :)

  24. I am 27 and have given up smoking 2 days ago. I am feeling a bit frazzled at the moment. I am trying to keep busy as boredom tends to make me think.but i find myself unable to concentrate on any task for long.il start something then my mind wanders and before i know it im doing something else! Im also experiencing a “hunger” that nothing seems to satisfy……sugar filled treats seem to help but nothing seems to really hit the spot completly.im afraid of gaining weight as i already struggle with weight issues. Any suggestions for an alternative to bad food and or snacking?

    • Sunshine says:

      Hi Ange! Doris (scroll up a few comments), is enjoying walking a jogging; maybe she has some tips =)

    • If you want to loose weight- look up gallbladder diet on the internet. There is tons of info. Work out hard and do the gb diet and you will loose weight for sure. Good luck.

  25. Hi All,
    I am a 45yo kicking the habit after smoking for (wow) 24 years. I have tried to to quit SEVERAL times before with minor success. My longest success time was 1 year without a cig. I noticed that over the last 4 months, my smoking has increased tremendously from 6 sticks a day to 17-18 sticks a day. I have read tons a data on quitting and what to expect. the symptoms, etc. so I know what I am gonna go through. This is actually the first time I have ever posted a comment about my decision to quit so I am looking for support from everyone, PLEASE KEEP ME MOTIVATED YA’LL. I am at 36 hours from my last puff and I am actually looking forward to the end of the weekend so I can get back in the gym. I am taking these first two days to let my body get accustomed to the ‘no smoke filling my lungs’ sensation. When I quit my longest, the gym was my stress reliever and really helped me. I am pretty health since I was in the military for almost 22 years and just recently retired. I will still take it slow since my lungs will be in repair and the last thing I need to do injure myself. To all those that have made the decision to take control of your life back, GOOD ON YOU! Lets get through this together….as a team. One thing that I have learned from being in the military, it takes a team to get the mission done. I am looking to you all as a wingman/battle buddy/confidant/co-pilot/etc. and you can expect no less from me. LETS DO THIS!!

    • Hi Jeff, I am also in my mid 40′s. I quit for a decade but started again at age 40. I would like to support you, as I also need support. I am 6 days free today.

  26. 49 years old and smoked since I was 19. Stopped for 2 years about 7 years ago and returned to the habit twice as hard. I am now on Day 6 – cold turkey. Experienced cravings only on day 4 and 5 nothing before. Started exercising approx 20 minutes a day. The worst feelings I have is pain throughout my body almost like rheumatoid arthritis, the pins and needles and obviously the chesty cough and the thick phlegm. My greatest feeling right now is that feeling of freedom!

  27. Hi Sandy, I am so similiar to you. I am also 6 days free today. I have been having strong cravings all week, not all day but it is hard to deal with them. However I do feel better, able to breathe better and also feel freer, not bogged down by the habit.

  28. No Smoke says:


    I have smoked for past 2 years and it has been 30 days since it quit.

    But still have a some pain in my left lung and have a pain in the left side scapula (back muscle) are when i bend my neck forward (not sure if it is related to smoking).
    And a week back i had a sharp pain ( slight stabbing like pain, on and off) at the top of my left lung for a while and it disappeared.
    Are these normal?
    Please advice

    • Go talk To the doc. To be sure. If something really bad is going on inside these things would just get worse. My opinion only. Go talk to the doc and have a check up. Good

  29. greetings folks im pc illitrate so punctuation is out but im not smoking ive been eating im aware of those pitfalls but im 79 days smoke free if you found this site you are lucky if youve decided to quit your in the right place i can see the support is here im still getting jacked up w anxiety now and again but that will pass too i hope dont stick that thing in your face and set it on fire then suck that nasty smoke into your lungs and pay to do it smoking is insanity

  30. 5 months cigarrette free today, yeayy!

  31. yeaaa Maria congrads one day at atime we can all do this 80 days i cant believe im not smoking what a slave ive been the chemicals in the tobacco had me goin im so glad i dont smoke today ps thanks to Cameron for this site

  32. The_Stuarts says:

    Hi everyone, this is day 5 for me and my husband. Can’t believe we are actually quitting after 20+ years. We quit cold turkey…I will not say it’s been easy but we haven’t killed each other “YET” We have been experiencing a number of side effects, like my husband can’t sleep and sick to his stomach and I on the other hand …tired and hungry all the time!!! Cant wait to post again in a couple of weeks Im sure these symptoms are temporary either way we will not be smokers AGAIN!!! Good luck to all:))

  33. Hi all. I’m 44 and quit cold turkey 5 days back. Yesterday I had 1 smoke after a few beers… Not had anything since then. Am I still a quitter or have I fallen off the wagon? :(

    • sounds like your back on the wagon. Here`s a thought.
      stay away from the beer or booze. You don`t need that either. If you don`t quit for good eventually something really bad will go wrong with your health. It always does.

    • Yes, you fell off the wagon……but you got back on.

      Deciding to quit smoking is a very serious and smart health decision.
      Avoid people, places, and things that will trigger you.

  34. Maher H says:

    Hi All…. I quit smoking on 25th October last year and never .. I mean never again. I had been smoking since i was 14 this means an EX 37 years smoker. My bother also quit about the same time and it this is his 9 year none smoker. He says the craving never stops and I do agree at least so far for me the craving is there however fading.
    One thing I noticed and I would like people to share their thought with me, my amenity has been weak. any slight weather change and I end up with a cloud or a sore throat and lately pneumonia. is this normal???

    • No this is not normal. Go talk to the doc. It has been a very rough winter though. You may need to do some healthy stuff for your lungs and take care of yourself better. Good luck to you.

  35. Im glad to see posts from other people who have suffered enough . I cant type but im not smoking and thats all that matters . Im gettng close to 3 mos and since i stopped i feel like im getting over a long term illness anxiety sadness tired aching wow if it werent for the benefits of quitting id light one up i stopped because i had to i just couldnt do it anymore im hoping for bigger improvements on the way i feel when i put some more time together

    • ive just got to 3 months of being smoke free…..and over the last 4 days I have felt awful….im convinced ive got a virus or illness but my brother has advised me I have quitters flu……im not sure but its awful..i had this after stopping for 2 weeks..didn’t expect to get it back at 3 months..

      • sounds like its a mental thing cause you don`t list any real symptoms. Don`t give in and good luck.

      • Hey Folks, so happy to have found this site! I quit cigs 22 days ago. Really thought I had the right mindset, I was just done, and it would be easy because I was ready! Surprise ha ha. I have had lots of withdrawal symptoms and for the past two days I feel like poo. I feel exhausted, sick to my stomach, and anxious. I know I want to do this, to be smoke free, to not be ADDICTED to cigs but since I have struggled with other health problems in the past, I’m finding it really hard to struggle through more. I just want to feel good!!! Don’t let me give up guys. I’m looking for some support. Thanks P.S. I think all of you who are trying to quit are really brave!!!

  36. Hi all. Quit smoking roll ups and a pretty heavy weed habit three days ago and feel rubbish. Smoked cigs for 30 years ( now 48 ) and weed for 20 years. I am on patches and they help a lot, I have used them before and find them really good. I have avoided the whole e-cig craze as I can’t see it working. Found this and a few other sites really helpful as the symptoms I am getting others are getting so makes me feel better. I got to this point not because I am ill or worried but I feel my wife and family deserve better, I deserve better. In a strange way I find the cravings, bad dreams and all that goes with it a challenge, when I see cigs in the shop, butts on the pavement, people smoking I feel “that’s not me anymore”. I have quit more times than ive had hot dinners, this is it, its time and with help and support from friends and family I will kick this pointless habit. I wish everyone luck with there quitting. If I can quit cig and drug habit at the same time then you can to.

    Oh and if needed use patches for as long as it takes, my nurse says its fine, get red of the habit, then ease of the patches.

    • Jim:

      I am 49 and quit 14 days ago cold turkey. I am doing better than I expected. The cravings come and they go.

      I was told to face the cravings as a challenge and it actually works for me. i.e- Is that all you got?

      Keep up the good work!


  37. Had my first drag before 6 yrs old and I`am now 58 yrs. Today is day 73 cold turkey. It is also day 30 without an ounce of alcohol and day 2 without a toke of pot. I was a 20 smoke + a day and 2 drinks and couple of joints for years and years. Luckily I was always sports minded and worked out my whole adult life very hard and still am now. Friends and Family members have left life early due to addictions. I believe I have quit these things so that when I die, I will do so as a free man and not because of an addiction. These habits may have shortened my life but at least I`am freeing myself of them. I`m trying to say that today and tomorrow is what`s important. Yesterday and before is gone and you cannot get it back. I hope someone else here will find these thoughts helpful.

    • Paul,

      Are you quitting alcohol, weed and cigs on your own or via AA etc.

      I would strongly recommend a 12 step program as you are taking on a lot. Let me know if I can help. I am now 15 year sober.

      • Mike,
        All by cold turkey and on my own. Thanks for asking.
        2013 was my year when I really got sick. I had a rescue
        kitty that I got stuck with 4 yrs prior and she had health issues ( failing kidneys). She died in the early spring and that kind of broke my heart. I put so much effort into her and believed I could make her better and blamed myself and the Vet when she died. I know all that sounds weird. I guess I invested
        too much of my heart into an unhealthy pet. Within a month I had some type of serious attack where I did not think I would make it. I did of course. The next month an inguinal hernia appeared. My Bladder then started acting like I had severe prostate problems. Finally went to the doc and then a specialist. I went on a committed gallbladder diet
        and trained like a demon ( weights and biking 40k a day- fast pace. ). I was not fat to start with but started dropping to much lbs and instead of getting stronger – just got weaker. Finally got booked for a double hernia op in December and at the pre-op my arm blew up during the blood extraction ( never happened before when blood was taken ). Research and doc discussion said more than likely smoking finally getting to me. Plus I was having some circulation ( numbness ) issues in my feet and legs which I first thought was my spine. Never went away. So Mike as you can see I have had all the motivation I need to do this on my own without AA. The only way I would start up with the cigs again would be because I`m going to give up on life. The alcohol I could care less about ( I was not a drunk,
        mostly a light weight ) and that`s an easy one. The pot is going to be the tuffy. Last nite had a nightmare about the kitty- she was handed to me starving and dying in a freaking tupper ware container. Woke up crying and saying her name. I should say that the intranet warned me about the nightmares. Sorry for sounding so much like a ninny nanny. Like I wrote before I was always active in sports, football, hockey, baseball, basketball etc… and power lifting. Never a star but loved them all. I have back packed to the Middle East and through Europe back in 78 with my gal who became my wife and was an environmental chemist for 25+ yrs. Cancer took my Mom in 89 and my wife in 99. I lost a best friend to Coke in 90 and my hero brother to Heroin in 93 ( The best sports leader I have ever personally known- think Pistol Pete Marivich + Jim Plunket ). My other brother was doing Crack Coke and decided to hang himself 2 yrs later and my Father blamed himself I believe and abused alcohol until it killed him. So Mike- I want to take the life path and not give in to pressure like those who I have mentioned and there has been more friends that I have not as well. Life can be tough and even devastating and it will eventually get you and I have decided to not help that part of it anymore. Wow!! I kind of let a lot out here. I should mention before I go that I really love a lot of stuff about this life and very glad I had the chance to experience it- warts and all.

        Thanks for listening Mike


      • Mike,

        wrote you a reply this morning and it was not accepted by this forum. It was not vulgar or anything like that. Don`t understand why. I`am out of here. Maybe it was too honest. Thanks for replying.

  38. Hi all,

    My third day quitting cold turkey… I’m 26 indian female, started smoking in std 7… :D Really hope I am going to stick this out… Sore throat has already started as well as the increased hunger with a bit of ear ache too…Is it normal to start so soon????? Drinking water with a pinch of cayenne pepper… Each time I think of cigs, I think about my amazing non smoker/non drinker mum suffering with stomach cancer… Any other tips? #Good luck and congrats to all quitters…

    • Yes…….feeling weird is normal.
      You will experience a variety of uncomfortable symptoms for 3 months or so…..but they will lessen in frequency leading up to that.

      So sorry to hear about Mum…..best wishes to you.

  39. Day 16 smoke free today – starting smoking again just over a year ago when I started my current job surrounded by smokers – feeling very, very moody! No cough, normal allergies etc. But am very moody. Have started a new relationship and it’s very difficult not to feel paranoid.
    Also struggling to sleep – so am going to take up going for a walk/job before bed.
    I am determined not to smoke, but am worried the mood swings will ruin things that are positive in my life.

  40. Angela Williams says:

    Wow!!! Reading all those really helps. I m 37 hours free from c.g I started with the gum but it felt like useless so I stop using the gum .cold turkey… I dizzy shaky anxiety moody as hell. Yesterday… I was hot all day and today I m freezing my butt off. But I have to say food taste better already and I can smell everything. It is really amazing. I know I have a long battle ahead of me. But I m embracing it .

  41. Dan Schuliman says:

    32 hours without a stick. Feel pretty good right now. Smoked off and on since age 14 now 68. Gave them up for 23 years but had a relapse. Hope you all will help me this time. Thanks.

  42. At age 65, I am 3 months into quitting, after 52 years of smoking an average of 30 a day.
    I am now diagnosed with COPD, Asthma, Hay fever, high blood pressure, tiredness, fatique and depression; none of which I had before I quit !
    Someone once told me that if you quit; you don’t live longer; it just seems like a very long time as you never have the relaxation of a smoke.
    I am beginning to think he was right.

    • Hey Robert,

      Hang in there you did the right thing. Try to be positive. You decided to quit for a reason. Hopefully your lungs will come around. They also say nothing good comes easy. I have no answers for you but I do feel for your suffering. Maybe make yourself a deal- if the Doc gives you a bad time frame on your life and only after you try to get your health back- cut open a fresh carton and smoke away ( kind of like a last request before I`m done ). The best to you Robert and be proud for taking on the task.


    • It’s because of stories like yours that I’m desperately trying to quit. Quit yesterday on Good Friday because I wanted to remember the day. Most of us are born with an abundance of lung capacity. Actually humans are long distance running machines. However, waiting too long to quit smoking is definitely going to shorten our lives; irregardless on whether we successfully quit or not. I’m 57 and I know I’ve got some emphysema. I’m just trying to preserve the lung capacity I’ve got. I bought a lake property a couple of years ago and I was looking forward to retiring there. Then, I was worried that I would never get to enjoy it. It’s wrong for people to describe recovering from smoking as healing. Your lungs don’t heal. All we can do is stop any further damage. Get a good air cleaner for your house. Avoid hot dusty days outside. it’s important to keep as many pollutants out of your lungs as possible. After so many years of smoking, your body is disabled. Quitting isn’t going to change that. But, there are literally millions of people on this planet that live with disabilities every day. You just have to know your limitations.

  43. Its all in the mind… if you really want to quit, you will quit.
    Been smoking 19 years successively and today is the first time I ever decided to quit. Not because of this or that…I just want to quit.
    And that was the end of the line for me and smokes… 12hrs without any nicotine.
    I will make this cause I can!

    If you believe it you will see it!

  44. Michael Welch says:

    I have smoked since I was 13 I’m 37now smoke free for 21 weeks i smoked a vapor cig for 12 weeks been off the vaporizer 9 weeks fill good I wish everyone else good luck the only thing is that my nose stops up at night but other than that I fill good

  45. I quit on my 25th birthday, after 7 years of smoking 30 cigarettes per day. I wanted to turn my life around. Don’t misunderstand, I was very much in love with smoking and didn’t have any health problem whatsoever, but decided to quit cold turkey as a bet against myself. I’ve been smoke free for 7 months now, and honestly, it has been very difficult. But I continue to not smoke and will do so for the rest of my life. You obviously have read many quitting stories which might have inspired you, but the best advice I can give, is to do it out of anger, as if you are waging this internal war against that part of yourself you hate, and everyday you don’t light a cigarette, is a victory. If like me you are the stubborn & proud type of person, this kind of mentality will help you a lot.

  46. Day 73 no smoking….going well….have noticed that I have very little patience… Just a short fuse….grumpy….anyone else????

  47. I am 54 yrs. old. Have been smoke-free for 21 days. In the hospital 21 days ago for pneumonia. Had Oxygen level of 86% on room air. WHAT A SCARE THAT WAS!! Was hospitalized for 4 days. On Oxygen. NO WAY DO I EVER WANT THAT FEELING OF NOT BEING ABLE NOT TO BREATHE! Was a smoker for 40 years and pack a day.
    On the patch and gum. Having cravings terribly for just one hit! But I know can’t. I just need somewhere to post my feelings and found this site.

  48. Stephanie Perry says:

    I have quit smoking cigarettes for about two months or 57 days to be exact and it is an interesting journey. I have gained 10 pounds likely due to my increased appetite, and I do experience mild fatigue from time to time. My cigarette cravings are very infrequent at this point and have decreased tremendously over time. I was a smoker for around 11 years, starting at 13 I’m now 24. I was able to quit cold turkey after starting a new relationship with my non smoking boyfriend who has been influential in my success, a good support system is key. He was my main motivation in the beginning, but now I am committed because I feel so much better not smoking. It starts out tough but you can do it! We all can! Hang in there, and good luck.

  49. 4 days cigarette-free today! The chest pains have really come on this morning, but I am doing well with the cravings. I sort of just pretend that I already smoked a cigarette. When that doesn’t work, I pace around and it usually goes away. The last resort is pretty much anything you can think of! Just find something to occupy your mind for a few minutes and the craving will pass.

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