Nicotine withdrawal is usually worst in the first 24-48 hours of quitting. Few people experience all the symptoms and they don't all happen at once. The symptoms you might experience are a normal and expected part of quitting smoking. The symptoms will gradually decline in intensity and the worst is usually over after a couple of weeks.

Withdrawal is your body's response to ridding itself of dependence on nicotine. Some people think of the withdrawal as 'recovery symptoms'. After about two weeks 'recovery symptoms' should be gone. If you have a moderate or high level of nicotine dependence and expect withdrawals, using nicotine replacement therapy (NRT) is a smart move. The fact sheet Products to help you quit smoking has more information.

It's a good idea to let some of your family, friends and workmates know what you're going through, that way they can support you.

Some of the symptoms of nicotine withdrawal you may experience are:

Irritability and anxiety

Feelings of irritability or anxiety may be experienced as your body adjusts to being without nicotine. It's common to feel anxious when you make a big change in your life.

To counter this effect, reduce the amount of stress in your life in the first two weeks of your quit attempt. Do things that relax you while you're quitting. If you only have time for a short break, then a brief walk and change of environment may help.

Difficulty concentrating

The physical changes that are happening in your body and the cravings for a cigarette may make it more difficult to concentrate. Your body is now receiving more oxygen and will adjust to this in a few days. Complete your tasks or activities in small 'bite-size' chunks. You can do this by taking regular breaks and doing something active during those breaks. Your concentration levels will return to normal in a few weeks time.

Restlessness

Some people feel as though they can't sit still and that they need to move about or do something with their hands. Use this restlessness in a positive way by doing some physical activity that you enjoy.

As your body is removing nicotine it is able to absorb more caffeine. It may be helpful to reduce your intake of tea, coffee and cola drinks by half. Read the labels on chocolate bars and energy drinks as some of these items also contain caffeine. An increase in caffeine levels may add to your feelings of restlessness or insomnia.

Problems falling asleep or frequent waking

Your sleep patterns may be affected as your body withdraws from nicotine. This should ease after about a week. Some people report having unusual or strong dreams, others find that they sleep better. Do something that you find relaxing before you go to bed.

Craving for tobacco

Some people think of cravings as 'desires' for a cigarette. Cravings are normal and expected. They last only a few minutes and have a beginning, middle and an end. As time passes your cravings will be less intense, shorter and happen less often. You may like to think of cravings as a 'time limited desires'. Some people keep a diary to document how they feel, including the frequency and intensity of their cravings. This can help to demonstrate that things are improving.

Tingling sensations and dizziness

Some of the aches and pains you experience are signs that your circulation is improving. This is because more of your smaller blood vessels are opening up and your body is adapting to having more oxygen. Tingling in your fingers and toes and dizziness show that the blood circulating through your body has more oxygen in it.

Coughing

Coughing means that your lungs are getting rid of tar and mucus. Try to think of coughing as your lungs now working better to clean themselves.

Appetite changes

Some people start to feel more hungry once they have quit smoking. This is because nicotine has been reducing their appetite while they have been smoking. You may find that you develop a 'sweet tooth'. It may be helpful to take glucose, which is low in kilojoules and may help to satisfy the desire for sweet foods, without resorting to that extra helping of chocolate cake or ice-cream that can add to your body weight. Glucose is available in liquid or tablet form from pharmacies. Diabetics should consult their doctor before using any product containing sugars.

Stomach problems

Some people find that once they stop smoking their bowel habits change. This is a normal symptom of quitting smoking because your body's metabolism is no longer driven by nicotine, so constipation may occur. Increasing your daily intake of fibre-rich foods and water, and doing some enjoyable physical activity may help to relieve constipation. Some people benefit from using gentle fibre-based products for the first couple of weeks. Discuss this with your doctor or pharmacist. Your body will soon adjust to doing without nicotine.

A final note

Coping with nicotine withdrawal is a challenge, especially in the first few days. The long-term benefits of quitting will definitely outweigh the short-term difficulties. Stay positive and be kind to yourself while you're experiencing 'recovery symptoms'.

http://www.health.nsw.gov.au/public-health/health-promotion/tobacco/facts/factsheets/withdrawal.html