What to expect when you quit
If you’re thinking of quitting smoking, you’ve taken a big step forward in a truly great direction. The best way to get started is to know what to expect, so you’re better equipped to meet the challenges along the way.
Knowing the facts behind nicotine dependence, learning how to deal with withdrawals, and being prepared to manage cravings and triggers are all important steps in the quit journey.
Did you know?
- 12 hours after you stop smoking, your blood oxygen returns to normal levels
- 2 days after you stop smoking, your sense of smell and taste improves
What causes dependence?
Tobacco contains nicotine, which is an addictive drug. Nicotine releases dopamine, a ‘feel good’ chemical in the brain’s ‘reward centre’.
Dopamine is naturally released whenever we do something we enjoy. Nicotine causes larger amounts of dopamine to be released. Your brain associates the ‘feel good’ sensation with the experience of smoking. It’s this association that can lead to habit-forming routines and smoking dependence.
For example, if you tend to smoke after having a meal, your brain will associate the ‘feel good’ effects of smoking with eating. Your brain will remember your smoking routines, and ‘remind’ you to smoke after you eat. That’s why changing your routines can help to weaken your triggers to smoke.
If you’re someone who smokes regularly, your brain will try to compensate for the presence of nicotine. It does this by desensitising the brain receptors that nicotine binds to, while possibly activating more of these receptors.
The brain’s adaption to the presence of nicotine begins to unwind when you stop smoking. This is what causes withdrawal symptoms.
Withdrawal symptoms
Withdrawal symptoms tend to occur in the first 1 to 2 weeks of quitting. They gradually lessen in intensity and frequency over time. It’s important to remember that withdrawal symptoms pass. With support, you’ll get through this stage and be well on the way to being free of nicotine.
Everyone’s dependence and quit journey is different. Read our advice on how to manage your withdrawal symptoms and cravings.
Gaining weight after quitting
You might be worried that you’ll put on weight when you quit smoking. This is understandable. Most people gain around 4kg in the first year or so. They tend to lose this weight over time because they can breathe easier and exercise more.
Some people don’t put on any extra weight at all. Looking further ahead, people who used to smoke don’t tend to weigh more than people who’ve never smoked. So don’t be too concerned – the benefits to your health and appearance when you quit are amazing.
The key is to think about your diet and routines, and to plan ahead:
- During the first weeks of quitting, nicotine replacement therapy (NRT) or prescribed quit-smoking medication can help to minimise weight gain
- Eat a well-balanced diet with plenty of fruit and vegetables
- Avoid sugary and fatty foods
- Try not to snack as a way of managing nicotine cravings
- Drink water or low-calorie drinks instead of snacking
- Do regular exercise
What happens to your body when you quit?
20 minutes
- Your resting heart rate has already reduced.
12 hours
- The carbon monoxide level in your blood has dramatically decreased.
- Oxygen levels in your blood have improved.
2-12 weeks
- Your circulation is better.
- You find exercise much easier.
- Your lung function has improved.
1–9 months
- You now cough less and have fewer instances of shortness of breath.
How long will it take to quit?
Everyone’s journey is different, and there is no single timeline for quitting.
Nicotine withdrawal symptoms generally last for around 10 to 14 days. The symptoms usually peak after 3 or 4 days of quitting smoking.
Don’t be discouraged if you try to quit smoking and slip up. It’s normal if it takes more than one attempt to quit. The key is to stick at it. And the more times you try to quit smoking, the more likely it is that you’ll be successful in the end.
Create a personalised Quit plan that will support you while you quit.