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The State of Victoria and the Department of Health shall not bear any liability for reliance by any user on the materials contained on this website. Skip to main content. Smoking and tobacco. Home Smoking and tobacco. What to expect when you quit smoking. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Symptoms when you quit smoking Feeling emotional when you quit Weight gain and quitting smoking Managing smoking withdrawal symptoms Managing stress when you quit smoking Costs of smoking Benefits of quitting smoking If you start smoking again Help is available to quit Where to get help.
Symptoms when you quit smoking Common symptoms you may experience during your recovery include: Cravings — these may be strong at first, but they usually only last a few minutes. If you resist each one they will get less powerful in time. Restlessness and trouble concentrating or sleeping — these will pass as your body gets used to not smoking. Relaxation and deep breathing can help. Just accept that you will be emotional for a while and that it will pass. Increase in appetite and weight gain — this may last several weeks.
Planning ahead can help. Better Health Channel has tips on managing weight gain when you quit. Less common symptoms you may experience — which will also pass — include: Cold symptoms such as coughing, sore throat and sneezing.
Dizziness or light-headedness. Mouth ulcers. Feeling emotional when you quit In the first days and weeks when you quit smoking, the emotional ups and downs could feel like a rollercoaster ride. Knowing how quickly you will recover with quitting can help: Within six hours your heart rate will slow and your blood pressure will become more stable.
Within one day your bloodstream will be almost nicotine free, the level of carbon monoxide in your blood will have dropped, and oxygen will be reaching your heart and muscles more easily. By continually reviewing the list, particularly during challenging moments, a person can train their mind to focus on the positive aspects of their goals and reinforce their will to quit. A study suggests practicing tai chi three times a week is an effective method to help people either stop smoking or reduce their habit.
Tai chi can also help improve blood pressure and reduce stress. Other research indicates that mind and body practices, such as yoga and meditation, may also help those trying to quit. Explore tips on different types of meditation here. A doctor can recommend medications to reduce cravings, while apps and lifestyle changes can boost motivation.
Nicotine replacement patches and other aids to help quit smoking are available for purchase online. However, it may be best to start by asking a doctor for advice. Quitting smoking can be very daunting, but some of the benefits come much faster than anticipated.
In fact, health benefits begin to take effect just…. Smoking cigarettes can affect the body in many ways, raising the risk of several serious health conditions. Learn more about the effects of smoking…. Chronic obstructive pulmonary disease COPD refers to two lung diseases that cause difficulty breathing.
Smoking is the most common cause. Learn more…. A JUUL is a type of e-cigarette or vape pen that has become popular due to its discrete look and high potency.
JUULs may carry health risks. Some conditions may cause a person to lose function in their lungs or need a lung removed. It is possible to live with only one lung. Learn more here. Nicotine replacement therapy. Cognitive behavioral therapy. Hypnotherapy and acupuncture. Vitamins B and C. Use an app to track habits. Make a list. Practice tai chi. Latest news Could 'cupping' technique boost vaccine delivery?
Electronic cigarettes have had a lot of attention recently as an alternative to smoking traditional cigarettes. However, more studies are needed to determine the effectiveness of electronic cigarettes for smoking cessation and the long-term safety of these devices.
Urges for tobacco are likely to be strongest in the situations where you smoked or chewed tobacco most often, such as at parties or bars, or while feeling stressed or sipping coffee. Identify your trigger situations and have a plan in place to avoid them entirely or get through them without using tobacco. Don't set yourself up for a smoking relapse. If you usually smoked while you talked on the phone, for instance, keep a pen and paper nearby to occupy yourself with doodling rather than smoking.
If you feel like you're going to give in to your tobacco craving, tell yourself that you must first wait 10 more minutes — and then do something to distract yourself for that period of time. Try going to a public, smoke-free zone. These simple tricks may be enough to derail your tobacco craving.
Give your mouth something to do to fight a tobacco craving. Chew on sugarless gum or hard candy, or munch on raw carrots, celery, nuts or sunflower seeds — something crunchy and satisfying. You might be tempted to have just one cigarette to satisfy a tobacco craving. But don't fool yourself into believing that you can stop there.
More often than not, having just one leads to another— and you may end up using tobacco again. Physical activity can help distract you from tobacco cravings and reduce their intensity.
Even short burst of physical activity — such as running up and down the stairs a few times — can make a tobacco craving go away.
Get out for a walk or jog. If you're stuck at home or the office, try squats, deep knee bends, pushups, running in place, or walking up and down a set of stairs. If physical activity doesn't interest you, try prayer, needlework, woodwork or journaling. Or do chores for distraction, such as vacuuming or filing paperwork.
Smoking may have been your way to deal with stress. Resisting a tobacco craving can itself be stressful. Take the edge off stress by practicing relaxation techniques, such as deep-breathing exercises, muscle relaxation, yoga, visualization, massage or listening to calming music.
Whenever you find yourself in difficulty, say to yourself, "I won't even have a single drag", and stick with this until the cravings pass. Think ahead to times where it might be difficult a party, for instance , and plan your actions and escape routes in advance.
Is your after-dinner cigarette your favourite? A US study revealed that some foods, including meat, make cigarettes more satisfying. Others, including cheese, fruit and vegetables, make cigarettes taste terrible. So swap your usual steak or burger for a veggie pizza instead. You may also want to change your routine at or after mealtimes. Getting up and doing the dishes straight away or settling down in a room where you don't smoke may help. The same US study as above also looked at drinks.
Fizzy drinks, alcohol, cola, tea and coffee all make cigarettes taste better.
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