Cravings and withdrawal

When you are quitting, cravings can come up with no warning. Sometimes they might be triggered by the smell of cigarettes, or driving past a place where you usually buy smokes. 

Cravings usually get easier to handle over time, but it’s normal for them to come and go, especially during stressful moments or specific situations. Everyone’s journey is different, and some cravings might linger longer than expected. The key is to always be prepared.

Over time, you’ll notice cravings becoming less frequent and easier to manage. Celebrate your progress and remind yourself of how far you’ve come.

The following are some tips to get you prepared. 

The 4 Ds

The 4Ds are a way to distract yourself until a craving for cigarettes passes.

1. Delay acting on the urge to smoke: Don't open a pack or light a cigarette. After a few minutes, the urge to smoke will pass.
2. Deep breaths: Take a long slow breath in, then let it out slowly. Do that 3 times.
3. Drink water: Sip water slowly, hold it in your mouth a little while to savour the taste.
4. Do something else: Take your mind off smoking by doing something else instead.  Here are some ideas you can try:
   • counting 10 long, slow breaths
   • doing some exercise, like walking around the block or doing a couple of press-ups
   • getting outside in nature   
   • watching a funny video
   • messaging a friend you’ve been meaning to catch up with.

Changing your routine

There are common triggers or situations that can make someone feel like smoking. Knowing your smoking routine can help you change it. 

Think about what triggers you to smoke and plan ahead. They might be:

• habit triggers, such as having a smoke while having a coffee, drinking, or taking a break at work
• emotional triggers, like feeling stressed, bored, excited, happy, or when you’re having an argument
• social triggers, such as during a party, or when everyone else is having a smoke.

Some people find it helpful to write down when and where they smoke, or the time of the day. Reflecting on these can help you think about what you can do instead of smoking. 

You might want to try to avoid situations where you are tempted to smoke while you’re quitting, especially for the first 2 weeks. If people at home smoke, ask them to take it away from your sight to help you out. 

If you’re using vapes or have gum, lozenges, mouth spray or an inhaler to quit smoking, they can be handy for when these triggers happen. Learn more about using NRT to help you quit. 

Remember to stick it out. It gets easier the longer you go without a cigarette. If you need help dealing with cravings and withdrawal symptoms, your local stop smoking service, Quitline, or GP can help.

Withdrawal symptoms

It can be hard to quit smoking because the nicotine in cigarettes is addictive. Find out more about the effects of nicotine in your body.

Within a few hours of your last smoke, your body will notice that you’ve stopped. This is why people who are quitting will likely experience cravings and withdrawal.   

Common withdrawal symptoms include:

• feeling grumpy easily
• finding it hard to sleep well
• finding it hard to concentrate 
• feeling a bit down
• not being able to sit still and relax
• feeling hungry more often.

It can be helpful to share how you are feeling with those around you. 

If your symptoms persist despite your efforts to manage them, they could be caused by something other than withdrawal. It’s important to see a doctor, especially if you’re pregnant or have a health condition to ensure you get the right support and care.

Reducing withdrawal symptoms

You may experience withdrawal symptoms because your body is missing the nicotine, but the symptoms won’t last. Withdrawal symptoms may feel strong in the first few weeks, but it gets easier.  

The longer you go without a cigarette, the easier it gets. Remind yourself of the end goal and the benefits of being smokefree.

Quitting smoking can be tough on your mental health, especially when dealing with withdrawal symptoms like irritability, feeling down, or trouble sleeping. These feelings are temporary and are part of the process of becoming smokefree. 

It's important to take care of your mental health during this time. Try things that can make the journey easier and help you stay on track, such as:

• reaching out for support
• practicing relaxation techniques 
• talking to a quit coach.

Using Nicotine Replacement Therapy (NRT), stop smoking medications or vaping can help reduce withdrawal symptoms and cravings for cigarettes. They will help increase your chances of quitting for good. Learn more about services and tools to help you quit. 

Dealing with relapse

Relapse is a normal part of quitting smoking.  It doesn’t mean you’ve failed. It’s just a bump in the road. 

If you slip up, focus on what triggered it and how you can handle it differently next time. 

Remind yourself of the progress you’ve made and the benefits of being smokefree. Reaching out to a quit coach or someone supportive can help you refocus and keep moving forward. Every day without smoking is a win for you and your whānau.