Nicotine withdrawal symptoms are strongest during your first week of quitting and can last 2-4 weeks. Nicotine is completely out of your body in about 3 days.

Common symptoms of nicotine withdrawal:

  • Dizziness
  • Trouble concentrating
  • Hunger
  • Restlessness
  • Depression
  • Coughing
  • Lethargy
  • Headaches
  • Sleeplessness
  • Irritability

Most tobacco cravings only last 3 to 5 minutes.

3 Strategies to Overcome Nicotine cravings:


The Four D’s:

  • Delay………………………………..Wait 5 minutes
  • Distract yourself…………………Do something else
  • Deep breathing…………………..Release tension
  • Drink water………………………..Satisfy the craving

The Two R’s:

  • Remind…………………………….Go over your reasons to quit. Keep a list of reasons and photos of loved ones handy in your wallet or a mobile app.
  • Refuse……………………………..Think: it’s not that you can’t smoke, it’s that you don’t need to smoke.

Keep track of your urges.
Ask yourself the following questions:

  • How often?……………………….Count how many urges
  • How strong?………………………Rate them on a scale of 1- 5
  • How long?…………………………Track how long each urge lasts
  • What triggered them?…………Update your quit plan

 

7 Ways to Deal with Triggers:

 

  • Change your routine or your environment.
  • Clean your car, carpets, curtains, windows, and walls to erase the smell.
  • Keep your hands and mouth busy with healthy habits. Snack on baby carrots, apple slices, celery sticks. Hold a pen in your hand to replace the feeling of a cigarette.
  • Distract yourself by keeping busy. Maybe it’s time for that hobby or home project!
  • Acknowledge your thoughts and feelings.
  • Seek out support. Phone a friend or talk to a Quit Coach: Call 1-800-300-8086. Text “QUIT SMOKING“ or “QUIT VAPING“ to 66819.
  • Use positive thoughts to get you through the urges.

Share + Celebrate Your Quit Journey on Social Media!

Click here for badges to post on social media.  

Haz clic aquí para insignias para las redes sociales.

1 day tobacco free

Resources

Kick It California 1-800-300-8086

Get free, personalized help from a Quit Coach via phone call, text message, or live chat. Previously known as the CA Smokers’ Helpline or 1-800-NO-BUTTS, Kick It California can connect you to local programs and offers the free No Butts + No Vapes mobile apps.
Kick It California – QUIT-SMOKING

Smokefree.gov

Create your quit plan, learn about quit aids, get free quit-smoking apps, sign up for free 24/7 texting programs, or chat online with an expert.
smokefree.gov/tools-tips\

Smoking Cessation Leadership Center

Learn ways to quit, from medications to social support and other online resources
smokingcessationleadership.ucsf.edu/ready-quit

Headspace Meditation App

Sign up to access mindfulness meditations + sleep and movement exercises designed to help you care for your mind — all free for Los Angeles County residents.
headspace.com/lacounty

NoButts.org/COVID

Talk to a Quit Coach via phone call, text message, or live chat.  Get connected to local programs and download free resources including the No Butts + No Vapes mobile apps.
nobutts.org/covid