Are you a smoker? Or do you use something that contains nicotine like vapes, gum, or mawa? The strange discomfort you feel when you suddenly stop smoking in an attempt to break this habit, the feeling of getting angry at even the smallest things, the constant urge to do the same thing... Have these things happened to you too? Don't worry, you are not alone. Many people have this experience. Today we are talking about this condition called 'Nicotine Withdrawal'.
Simply put, what is nicotine withdrawal?
Simply put, this is how your body and brain react when you suddenly lose nicotine after being exposed to it for a long time. Nicotine is a highly addictive chemical. When you smoke, vape, or chew gum, nicotine enters your body. Over time, your body becomes accustomed to this level of nicotine.
Think of it like a person who drinks tea every morning and then gets a headache when they don't have it for a day. When the body loses something it's used to, it causes some discomfort. These discomforts are what we call nicotine withdrawal symptoms .
But the best part is that these discomforts are temporary . And they won't harm your health in any way. As you continue to stay away from nicotine, these discomforts will gradually disappear.
Nicotine is contained in things like:
- Cigarettes and E-cigarettes (Vaping)
- Cigars
- Tobacco-free products (e.g. betel quid, mawa, snuff)
- Hookah
What are these withdrawal symptoms?
These symptoms may vary from person to person. But while there are some common symptoms that most people experience, there are also some that only some people experience. Let's see what they are.
| Type of symptom | Description |
|---|---|
| Symptoms that occur in many people |
|
| Symptoms that some people may experience |
|
How severe these symptoms are depends on factors such as how long you've been using nicotine, how much you smoke per day, your age, and your overall health.
How long will these difficulties last? (Timeline)
This is the problem that many people have. While this difficult time is not the same for everyone, it usually follows a pattern like this.
- Between 4 and 24 hours: Withdrawal symptoms begin within a few hours after you last used nicotine.
- Days 2 - 3: This is the hardest time. It is during these two or three days that the symptoms are most noticeable.
- After 3 days: After the third day, these symptoms will gradually begin to subside. You will feel a little better day by day.
- Weeks 3 - 4: Usually, after three to four weeks, most of the discomfort will go away.
The most important thing is, the first three days are the hardest. It's like climbing a mountain. It's hard at first, but if you can handle it, the journey is largely successful.
Why does this happen to us? What is happening inside the brain?
Once you understand this, it will be easier for you to face this situation.
Nicotine is a chemical that binds to certain receptors in our brain. When it does, it releases a neurotransmitter called dopamine . This dopamine is like our "happy hormone." It helps us feel happy, relaxed, and satisfied.
When you continue to use nicotine, your brain becomes dependent on nicotine to produce this dopamine. That is, your brain becomes 'lazy' to be happy on its own.
When you suddenly stop giving nicotine, the brain doesn't get that stimulation. The dopamine levels drop suddenly. Then the brain gets upset and starts sending signals saying, "Oh, I lost my pleasure, I want it back." Those signals are what we experience as symptoms like anger, restlessness, cravings, etc.
Okay, so how do you deal with this?
Quitting nicotine is a big challenge. But it's not impossible. The only big victory you can achieve is when you decide to quit smoking. There are several ways to help you deal with these difficulties.
1. Medical advice and treatment (NRT)
This is very important. If you are having a hard time coping with this on your own, talk to your doctor. He or she can help you.
- Nicotine Replacement Therapy (NRT): This involves administering a controlled amount of nicotine to the body without the harmful chemicals found in cigarettes. This can be done through nicotine gum or patches. These can help reduce the severe withdrawal symptoms.
- Medications: There are medications that do not contain nicotine, but can help reduce cravings and withdrawal symptoms. For example, a doctor may recommend medications like varenicline or bupropion .
Important: Use these NRT methods or medications only on the advice of your doctor .
2. How to manage physical discomfort
- For constipation: Drink plenty of water. Eat foods high in fiber, such as green vegetables and fruits.
- For dry mouth and cough: Drink water regularly. Keep something in your mouth, such as sugar-free gum or a piece of jaggery.
- To control weight gain: Drink plenty of water. Eat nutritious foods, such as fruits. Don't do anything else while eating, just focus on the food.
- For insomnia: Develop good sleep habits. Stop drinking coffee and tea a few hours before bed. Listen to calming music. Put your phone and TV aside and go to bed.
3. Management of mental and emotional distress
This part is the most challenging.
- Exercise: Go for a walk, run, or exercise. When your body is active, your anxiety and anger will decrease.
- Spend time with non-smokers: Tell your family and friends that you are quitting smoking. Their support will be a great source of strength. Try to avoid places where people smoke for a while.
- Give your hands something to do: When you feel like smoking, give your hands something to do. Maybe squeeze a stress ball, twiddle a pen, or do something else you enjoy.
- Mouthwash: Try using something else in your mouth instead of cigarettes. Something like a piece of cinnamon bark, a straw, or chewing gum can help.
- Distract yourself: Plan your day. Stay busy. If you always have a cigarette while drinking tea, try doing something else during that time. Maybe read a book, listen to a song, or talk to someone at home.
- Be kind to yourself: This journey is not easy, that's true. You may not succeed the first time. But get up from where you fall. Every time you try, you become stronger.
If you find it difficult to be alone on this journey, don't be afraid to ask for help. Your doctor is ready to help you.
Take-Home Message
- Nicotine withdrawal is a common experience after quitting smoking or other nicotine products. It is temporary.
- The hardest part is the first two or three days. If you can handle that, the trip will be largely successful.
- There are many ways to manage physical and mental discomfort. Drinking water, exercising, and distracting yourself are among the most important.
- If you find this journey difficult to go through alone, seek help from a doctor. Treatments like NRT can provide you with great relief.
- It's okay if you don't succeed right away. The important thing is to keep trying. You can do this!
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