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Thinking about quitting smoking for good? Are you wondering how long until nicotine withdrawal starts, and what to expect? You’re in the right place.

Fewer people in the UK are smoking than has been the case in decades. Back in 1948, more than four-fifths (82%) of men smoked, while the proportion of women smoking peaked in the 1970s at 45%.1 By 2021, only 13.3% of the adult population smoked, but this still represents around 6 million people, and smoking is a leading cause of ill-health and early death and a huge cost burden on the NHS. 

Stopping smoking is one of the single best things most people can do for their health, and it can save a lot of money too. It can be very difficult, though – particularly because nicotine is so addictive. If you are addicted to nicotine and suddenly stop or drastically reduce your intake, you are likely to experience a range of nicotine withdrawal symptoms, which, depending on the frequency in which you smoke, will range from mild to severe.  

 

Symptoms of Nicotine Addiction  

When you smoke or use another nicotine product, it produces a number of short-term effects on your brain and body. After all, it is a mild stimulant, and you might feel more alert and able to concentrate. Simultaneously, it can also help you feel more relaxed.

In addition to the above, smoking also affects the creation of dopamine, which is a ‘feel good’ messenger chemical involved in triggering positive feelings. Prolonged smoking can change the way your brain works, making you reliant on getting your nicotine ‘fix’.  Smoking can, therefore, very quickly lead to nicotine dependence and addiction.

Some signs that you are addicted to nicotine include (but are not limited to): 

  • Craving cigarettes or tobacco when you are not smoking. 
  • Irritability and mood swings when you are not smoking.
  • Continuing to smoke despite health or financial issues.
  • Avoiding situations where you cannot smoke.
  • Needing to smoke first thing in the morning.
  • Smoking in inappropriate situations and places.
  • Being unable to cut down or quit smoking.
  • Suffering withdrawal symptoms from smoking when you do go for a period without nicotine.

Many people also struggle with the ‘habit’ part of smoking when they try to give up – such as needing to find something to do with their hands, or at a certain time of the day. 

It’s also worth noting that the nicotine in many vapes and nicotine replacement therapy (NCT) products is just as addictive. It’s considered to be much less harmful to move onto an NCT than smoking tobacco, but you may still experience nicotine withdrawal when you stop using the product. 

 

Common Nicotine Withdrawal Symptoms 

Most smokers will experience some kind of nicotine withdrawal symptoms when they try to give up or even cut down on smoking. The exact symptoms and their severity can vary from person to person, and a big factor will be how heavily and for how long the person has smoked. There are some common withdrawal symptoms of smoking that many people experience, however. 

The Diagnostic and Statistical Manual of Mental Disorders reports 7 primary symptoms associated with nicotine withdrawal, which include: 

  • Irritability/anger/frustration 
  • Anxiety 
  • Depressed mood 
  • Difficulty concentrating 
  • Increased appetite 
  • Insomnia 
  • Restlessness 

Other symptoms may present in some people, and there will also be cravings for nicotine and smoking, which can be very unpleasant and extremely difficult to resist. 

 

How Long Until Nicotine Withdrawal Starts – A Timeline

The timeline of withdrawals from smoking can vary. Again it will depend on how long you have smoked and how heavily you have smoked, as well as other factors. 

Withdrawal symptoms from smoking typically follow a number of different stages, however. 

Immediate Withdrawal 

Nicotine withdrawal symptoms will typically start within a few hours after the last cigarette. For some particularly heavy smokers, nicotine withdrawals may kick in after just a couple of hours or even sooner. Within about 4 hours, the nicotine in your system will have fallen by 90% and your body will be craving another dose. 

Withdrawal symptoms in this early phase will generally involve intense cravings. You might start to feel more hungry than usual as your blood sugar levels will be lower than usual. Nicotine can also serve as an appetite suppressant, so in some regards, this can actually be your appetite returning to normal. Your system can over-compensate, though, especially if you use snacks to try to ward off cravings. 

Nicotine can affect your blood vessels, and you may experience tingling, particularly in your hands and feet, as your circulation begins to improve. The first night can be difficult, and you may have trouble sleeping. 

1-2 days after Quitting Smoking 

You will continue to experience cravings, which may be frequent and very strong, and you may also experience a range of psychological symptoms. You might start to feel anxious and even panicky without a cigarette to ‘calm your nerves’. You might experience mood swings, irritability and anger. Many people will start to feel sad and low as the nicotine leaves their system completely and the brain chemistry starts to rebalance. 

Acute Nicotine Withdrawal Phase 

For most people smoking withdrawal symptoms will peak within 72 hours, but that’s certainly not the end of the journey. In the first few days and weeks, the psychological effects are likely to continue. You might develop a sore throat and produce a lot of phlegm. You are likely to have trouble sleeping, and this can lead to fatigue and exhaustion. 

Post Nicotine Withdrawal 

After acute nicotine withdrawal comes a period that may last for weeks, or in some cases, months. You may continue to experience lingering psychological and emotional symptoms, such as mood swings and occasional cravings. However, at this stage, cravings will be much less intense, making it much easier to manage.

 

Coping Strategies and Support for Nicotine Withdrawal 

Distracting yourself when cravings strike can be a good tactic. Exercise can help to produce those feel-good chemicals that are lacking, as well as help to rebuild physical fitness. Nicotine replacement therapies, such as patches or gum, can also be a good way to help you quit smoking tobacco. This is because they can delay or reduce many of the withdrawal symptoms, but you will still maintain your addiction to nicotine on some level. 

Some people find techniques such as mindfulness and meditation valuable, and a support network of family and friends can help. Professionals can also step in to help individuals who are wanting to quit smoking for good, from smoking cessation programmes at your local pharmacist to addiction treatment clinics. If you’re struggling with nicotine addiction and want to talk to someone about how to start the process of quitting, get in touch with our friendly team, who will be able to provide free advice on how to manage the withdrawal experience. 

 

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John Gillen - Director & Author at Nova Recovery

John Gillen - Author - Last updated: September 8, 2023

John has travelled extensively around the world, culminating in 19 years’ experience looking at different models. He is the European pioneer of NAD+ (Nicotinamide Adenine Dinucleotide) treatment to Europe in 2010; and recently back from the USA bringing state of the art Virtual Reality Relapse Prevention and stress reduction therapy. His passion extends to other metabolic disturbances and neurodegenerative diseases. The journey continues. In recent times, John has travelled to Russia to study and research into a new therapy photobiomudulation or systemic laser therapy working with NAD+ scientists and the very best of the medical professionals in the UK and the USA, together with Nadcell, Bionad Hospitals own select Doctors, nurses, dieticians and therapists. Johns’ passion continues to endeavour to bring to the UK and Europe new developments with NAD+ Therapy in preventive and restorative medicine and Wellness. In 2017 John Gillen was made a visiting Professor at the John Naisbitt university in Belgrade Serbia.

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