What are the side effects of stopping smoking?
Most people who smoke are addicted to nicotine. This means that when you quit, you’ll probably experience withdrawal symptoms.
The cravings you experience from withdrawal may make you want to smoke again - but you shouldn’t. Fast acting NRT (nicotine replacement therapy) products, such as an inhaler or gum, can give you instant relief to help you manage cravings.
What should you expect when you quit?
The first few hours and days after your last cigarette will probably be pretty difficult for you. NRT products and speaking to a stop smoking advisor can help keep you motivated, but understanding what you can expect your body to experience can also help you cope.
Nicotine withdrawal can cause you to feel a little restless, irritable and frustrated. You may also find it makes you feel tired, as nicotine is a stimulant. Equally, in the short term you may experience trouble sleeping, but as time passes since your quit date, this will get easier. This combination of tiredness and irritability may mean you have difficulty concentrating in the weeks after your last cigarette.
Some people have concerns that stopping smoking will cause them to put on weight. According to the NHS, most people put on around 5kg (11lbs) in the year after they stop smoking. There are a few reasons why people tend to eat more once they stop smoking:
- Smoking speeds up your metabolism. When you stop smoking, you need fewer calories.
- Smoking suppresses your appetite.
- Some people eat to fill the time they would’ve been smoking, or to distract themselves from cravings.
Once you stop smoking, you’ll find it easier to take regular exercise to manage your weight. Giving up smoking is very hard - don’t overdo it by trying to lose weight at the same time. The NHS has more advice on how to diet sensibly whilst quitting smoking. Some people find that taking up exercise to fill the time they would’ve been smoking also helps to manage cravings.
Tips for managing cravings
One of the best ways to manage your cravings is to identify the activities or situations which cause you to smoke, also known as triggers. Triggers may include situations which make you stressed, such as visiting family, or routines during which you used to smoke, like reading the paper with a coffee in the morning.
Once you’ve identified your triggers, you can work to minimise them by having NRT products ready, distracting yourself, or avoiding them entirely.
It’s also important to remember that cravings tend to only last for 15-20 minutes. Every time you beat a pang of cravings, you’re a step closer to quitting forever.
Many Well Pharmacy branches offer a free face-to-face stop smoking service to support your journey to quitting.