What to Expect

Triggers & Urges to Smoke

Solution: Distract yourself. Go for a walk, take the stairs, drink water, or deep breathe (at least 10 times, slowly until the feeling passes). Carry a stir stick, straw, cinnamon stick or toothpick to hold in your mouth. Or have your quit kit handy.

Find out more about triggers by clicking here.

Difficulty Sleeping

Solution: Exercise during the day, deep breathe, have a warm glass of milk or tea, take a warm bath or shower, and turn off screens (e.g., phone, computer, or tablet) before going to bed. Still can’t sleep? Grab a book or listen to calming sounds.

Weight Gain

Solution: Weight gain is a common worry among smokers thinking about quitting. While many gain some weight, quitting smoking is the single most important thing you can do to improve your health. Try not to let the idea of weight gain weaken your commitment to quit. Think of it as a way to start practicing healthy habits like exercising and healthier food choices.

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Difficulty Concentrating

Brain wave functioning is affected by nicotine. Nicotine withdrawal can cause a temporary lack of concentration and focus. Solution: Adjust your work or study load to adapt to concentration difficulties and try to avoid stress during the first few weeks.

Coughing

It’s normal to have cold-like symptoms after you quit. Mucus buildup in your lungs is working its way out, and your lungs are healing. Solution: Drinking water or having hard candy is a good way to ease the coughing.