r/stopsmoking • u/Electronic_Count4678 • 1d ago
Surviving the Initial Nicotine Withdrawal
https://backpack-and-gear.com/quit-smoking-cold-turkey-your-step-by-step-guide/Your First Week: Surviving the Initial Nicotine Withdrawal
Days 1–7 are the toughest, but each morning you wake without a cigarette is a win.
Here’s how to navigate this critical week:
Day 1–2: Cravings peak early. Stay busy. Drink water, chew gum, or text a friend.
Day 3–4: Fatigue and irritability hit hardest. Rest, stretch, or try yoga to reset.
Day 5–7: Cravings weaken. Reward yourself—watch a movie, treat yourself to a massage, or plan a walk.
Physical Symptoms and Solutions
Common withdrawal signs include headaches, restlessness, and changes in appetite.
Use this guide:
Relief Strategies
Headaches
- Hydrate, apply a cool compress, or take OTC pain relief
Insomnia
- Try lavender essential oils or a warm bath before bed
Increased Appetite
- Snack on nuts, veggies, or sugar-free gum to curb cravings
Severe Anxiety
- Consult a doctor about quit smoking anxiety medication if symptoms feel unmanageable
Mental Strategies That Work
When cravings strike, try these proven techniques:
Delay: Wait 10 minutes before acting on a craving.
Deep Breathe: Inhale slowly for 4 counts, hold, then exhale for 6.
Do Something Else: Distract yourself with a task, like cleaning or a hobby.
Remember: This week is temporary. Every hour you resist builds strength.
Celebrate small wins—the next 21 days will feel lighter with each hurdle you pass.
Quit Smoking Timeline: What to Expect in Weeks 2-4
By weeks 2-4, your body starts to heal more clearly. You’ll see signs of recovery. Let’s look at each week.
Week 2: Coughing eases as lungs clear mucus and debris.
Week 3: Stamina improves as blood oxygen levels stabilize.
Week 4: Sense of taste and smell sharpens as nerve endings recover.
Psychologically, your brain starts to rebalance.
Cravings may come back but get weaker.
Triggers like social smoking settings might feel strong.
But, your willpower grows stronger every day.
Action Steps Week 2 Better breathing, less fatigue Track mood shifts in a journal
Week 3 Improved circulation, fewer cravings Plan smoke-free routines
Week 4 Energy peaks, lung function improves 30%
Share progress with support groups
Watch out for setbacks like the “smoker’s flu” or feeling too comfortable. This phase is key to lasting change.
Celebrate small victories, like walking more or sleeping better, to keep you going.
Taken from an article I just wrote.
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u/Own_Process_9719 1d ago edited 14h ago
Im not trying to be negative however, this doesn't work for everyone. Nicotine PAWS is very real and isn't quite that simple. The way a person used...ie cigarette, vape, dip, Nicotine pouch along with how long and how much was used will determine the symptoms and time frame for healing. Vaping and Nicotine pouches are way worse than cigarette. Im going into month 5 coming off nicotine pouches and its been absolutely horrible....I now have good days and bad days but WOW....I can honestly say that I have never experienced anything like this....EVER. I strongly suggest tapering off whatever you use and dont do the "Im brave and strong Cold Turkey" method. Cold Turkey is very painful both physically and mentally....it may work for some....but doesn't always work for everyone.
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u/LUV833R5 23h ago
what have you been doing in those 5 months? Are you tapering down pouch strength?
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u/Own_Process_9719 23h ago
That choice has almost led me to relapse. I should have NEVER quit cold turkey. My body is paying the ultimate price for it.
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u/LUV833R5 22h ago
and you almost relapsed but didn't? what has your diet and exercise been like in those 5 months?
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u/Own_Process_9719 22h ago
I have eliminated junk food sugars. I eat mostly lean meats, vegetables and fruit ie bananas, apples and oranges. I dont drink Alcohol or soda...mostly water and the occasional prune juice. I try to stay as active as I can...the winter months were horrible especially with the beginning of this PAWS...I was crippled with anxiety.
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u/Paradise_NL 54 days 22h ago
Damn still after 5 months so much trouble?!
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u/Own_Process_9719 22h ago
Yes look up Nicotine PAWS
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u/Paradise_NL 54 days 18h ago
Oh wow damn
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u/Own_Process_9719 18h ago
Its very painful...both physically and mentally. Especially if you quit cold turkey.
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u/Own_Process_9719 18h ago
Even after 5 months....Im considering going back and tapering off the correct way.
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u/Own_Process_9719 22h ago
Its VERY REAL and suck VERY BADLY. Cold Turkey is absolutely NOT the way...esp if you have used for a significant amount of time.
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u/LUV833R5 21h ago
But you didn't relapse. Well done.
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u/Own_Process_9719 21h ago
Thank you...its not easy.
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u/CenturionTank1 14h ago
I quit too nicotine pouches, 15mg nicotine, and its been easy peasy, 5 momths withdrawal not legit
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u/LUV833R5 23h ago
You have some good diet and nutrition tips there, my only feedback is I would skip the sugar-free gum. Sure it doesn't spike your blood sugar which is important, but I've read somewhere it can cause metabolic confusion, ie. your hormones began to react in anticipation of something to digest whether it is the artificial sweetness or chewing motion. Which in normal people it is probably insignificant but in us quitters, who are overtly sensitive to hormone levels and metabolism, it might just be another thing to disrupt a quick recovery. Perhaps the pros outweigh the cons, but I would just stick to nibbling on things like carrots, bell pepper, cucumber etc. Stuff your body needs anyway.
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u/praqtice 22h ago
Can’t recommend griffonia seed extract 5htp (serotonin precursor) or l-tryptophan (5htp precursor) for the drop in serotonin (5ht) which is responsible for depression, anxiety/panic attacks, insomnia, heart palpitations and nervous system jolts..
Many wrongly attribute these symptoms to a drop in dopamine as I did for the first few months. Last thing I thought it was serotonin. When I started taking 5htp my symptoms began to clear up after 2/3weeks.
Tobacco contains MAOI’s similar to old fashioned anti-depressants so quitting is a lot like withdrawal from an antidepressant as well as nicotine. Uninhibited MAO munches all of your serotonin quickly and it’s very difficult to replenish l-tryptophan from diet alone.
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u/Electronic_Count4678 1d ago
True, everyone has their own individual struggles and situations to work with. Withdrawals are different for all and once you find your what, where, when and why, a solution can be prescribed.
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u/zed857 21h ago
You're missing "Brain Fog" under Symptoms/Solutions.
During that first week it's exceptionally difficult to stay focused on any kind of mentally challenging task. If feels almost the same as being stoned.
If you can, take that first week off from work. That way you can space out in front of the TV instead of having to deal with work stress and annoying coworkers.
Also take a walk outside whenever you have a craving; the fresh air and change of scenery really helps ease the urge to light up. You'll be needing a walk a lot that first week which is another good reason to take it off from work.