Nicotine Withdrawal

What Are Some Common Withdrawal Symptoms?

Withdrawal symptoms can be uncomfortable, but the good news is it cannot hurt you and will not last forever. Keep in mind every person is unique and may experience withdrawal differently.

Image caption could go here.

Urges and Cravings

Most people who quit crave using nicotine products again. Nicotine is highly addictive and hard to quit. It’s common to want to pick up nicotine products after quitting because they activate your brain’s reward system. As a Warfighter, you may be surrounded by others using nicotine products like cigarettes, nicotine pouches and vapes. Plan for navigating urges when you’re in environments where there are many opportunities for relapse.

Identify what sets off the urge to use nicotine products again and find a healthy replacement (e.g., gum). Learn more about how to build a quit plan if you don’t already have one.

Image caption could go here.

Feeling Agitated, Moody and Sad

When you stop activating the brain’s reward system with any substance, there is likely to be an emotional withdrawal. Without the boost of dopamine, also known as the ‘feel-good’ hormone, you may experience feelings of sadness, frustration and anxiousness. It’s important to recognize you may have a change in mood when quitting so you can get ahead of it. If you experienced any mental health conditions like depression or anxiety before you started nicotine products, be mindful that withdrawal can impact symptoms of these conditions, as well.

Find centering or grounding exercises that help distance you from what you’re feeling. Remind yourself you won’t always feel this way. Seek professional help if feelings of sadness, anxiety and agitation persist long after other symptoms have faded.

Image caption could go here.

Feeling Restless

Just as your mind has shifts, so does your body. You may feel itchy and have trouble sitting still. Nicotine products shrink your blood vessels. When you quit, they begin to repair, which can create a sensation of itchiness.

Get your body moving. Incorporate more physical activity in your day to remain healthy and move the restless energy through your body. It may be helpful to also cut back on caffeinated drinks like coffee, tea and energy drinks since caffeine is a stimulant and can add to the feelings of restlessness.

Image caption could go here.

Difficulty Sleeping and Concentrating

During withdrawal, you may notice a difference in sleep patterns and your ability to concentrate throughout the day. As your brain and body adjust to life without nicotine, you may have a harder time falling asleep and staying asleep. Concentration may be decreased in the days following quitting, so plan ahead to ensure lack of concentration won’t put you or others at risk.

As a Warfighter, sleep and concentration are incredibly important for your safety and the safety of other servicemembers. Prioritize healthy sleep habits. when quitting. You may need more hours of sleep in a 24-hour period as you navigate withdrawal since sleep is disrupted. If you are using the nicotine patch, aim to remove it at least an hour before bedtime.

Image caption could go here.

Increased Hunger and Weight Gain

When using nicotine products, especially cigarettes, you tend to burn more calories at rest. Quitting can lead to a slower burn rate and increase in weight. Keep in mind your appetite may also change. However, food may taste better once you quit because your senses of smell and taste amplify without nicotine.

Though your weight may fluctuate after you quit nicotine, quitting is far more important for your health. To control weight gain, reach for healthy meals and snacks when you can; stay physically active and move your body in some form or fashion every day; and focus on eating intentionally.

How Long Does Withdrawal Last?

Everyone’s withdrawal experience is different. You may experience withdrawal symptoms within hours of stopping use. Withdrawal symptoms are usually strongest the first week after quitting, especially within the first three days. Symptoms may last for a few weeks up to a few months.

There are many factors that contribute to each symptom. For example, you may experience more craving if you are surrounded by other Warfighters who are using nicotine products. Seeing others use these products frequently can be a trigger for you, making it harder to quit. Another example is finding time to prioritize sleep. As a Warfighter, you may experience shift work or missions that don’t allow for improved sleep habits. Though it may be more difficult at times, quitting is still your healthiest option. Remember, there is no safe amount of nicotine use.

What If I Use Nicotine Products Again?

If you find yourself in a position where you slip up or relapse, it’s normal. Quitting is very hard and having quit for whatever time you did before your slip or relapse is still admirable. The important part is you recognize what caused the slip or relapse and begin the process of quitting again as soon as possible. Revisit your quit plan and make adjustments to help you stay quit. Lean on your support system and seek help if you need it.

Where Do I Get Help?

There are many medication options for quitting, including Nicotine Replacement Therapy (NRT). These medicines include the nicotine patch, lozenge, gum, inhaler and nasal spray. There are also non-nicotine medications (Varenicline and Bupropion). Talk to your health care team about what option is best for you. Additionally, the QuitSTART and StayQuit Coach apps can help you manage cravings, stay motivated and track your progress. Both are free to download through the Apple and Android app stores.