What to Expect
Kicking tobacco and nicotine may be hard, but people do it every day, so it is possible. Our clients tell us how proud they are to accomplish something so major in their lives and that the difficulty was worth it.
Within a few days, you will see health benefits.
Quitting can be tough. The first week can be especially difficult. Thankfully, the benefits start piling up quickly. And this can give you the motivation you need to keep going.
After you stop
Within 20 minutes
Heart rate and blood pressure drop. Temperature of hands and feet go up. Your lung function begins to improve.
Within 24 hours
Carbon monoxide levels in blood drop. Oxygen levels in blood rises to normal. Chance of heart attack goes down.
Within 72 hours
Nicotine is out of the body. Smell and taste start to improve. Damaged nerve endings start to re-grow.
Common Questions When People Quit
What should I expect when I quit?
+
– Difficulty being around smokers
– Good days and bad days
– Withdrawal symptoms, such as irritability
– Being able to breathe better
– Situations that challenge your motivation to keep going
– Cravings that are strong at first, but weaker with time
– A growing sense of accomplishment
What will I do without cigarettes, vapes or smokeless tobacco?
+
It’s true, they won’t be there when you quit. Using new ways to cope with stress, restlessness, boredom, and other trigger situations is the key. Find something fulfilling to do, such as a hobby you enjoy, to help ease you into your new lifestyle.
Before you quit, think about what typically triggers you to smoke, vape, or chew, and identify healthier things to do instead. Planning ahead will set you up for success.
Get more information on planning and coping strategies others have used.
How can I manage withdrawals?
+
When you quit, you may have withdrawal symptoms that affect your mind (cravings, irritability, anxiety, low mood, difficulty concentrating), and body (headache, tiredness, low energy, hunger, cough, dizziness, trouble sleeping).
If you quit cold turkey, nicotine is typically out of the body in 3 days. Withdrawals may be strong at first, but will weaken over time. Symptoms may last 2–4 weeks. If you are worried about withdrawals, consider using a quit aid.
Quit aids are tools that make it easier to quit. The FDA has approved two types: nicotine replacement therapy (NRT) & non-nicotine pills for quitting smoking, but not for quitting vapes or smokeless tobacco. More research is needed. That’s why it’s important to talk with your doctor about quit aids.
Will I gain a lot of weight after I quit?
+
Generally, no. In fact, many people stay the same and some even lose weight. For those who gain weight, the average is about 10 lbs. People who quit vapes or smokeless tobacco could have similar experiences. Planning can prevent weight gain by upping the activity in your life, with hobbies and exercise. Also, stock up on healthy snacks or gum prior to quitting.
Get more information on planning and healthy coping strategies.
The last time I quit I was not nice to be around. How do I avoid that?
+
When you take nicotine away, the brain doesn’t get the neurotransmitter activity it’s used to. This causes discomfort. For some, it results in irritability, sadness, depression, and other withdrawal symptoms.
By the end of the first week or two, you should feel less irritated. Just as the brain learns to respond to nicotine, it can learn to respond to different cues—it can learn other ways to make you feel good without addiction and dependency. For some, this means eating healthy meals, meditating, listening to music, or getting more physically active.
Check out these guided audio-video exercises to help you through.
Breathing Exercises: These exercises will guide you through focused breathing to help you cope with stress.
Guided Imagery: These exercises will guide you through visualizations to re-focus yourself when you have overwhelming and/or upsetting emotions.
The last time I tried to quit, I failed. How do I get past that?
+
Most people try several times before quitting for good. Think of your other attempts as “practice” for the real thing. Then think of things that have helped, and the things that didn’t. Your experience gives you an edge. It makes you more likely to quit for good this time. Also, consider a quit program to support you.
Kick It California is a free service with Quit Coaches who are trained to help you think through concepts, like motivation and planning, to set you up for success. You can double your chances of quitting with help from a Quit Coach. Listen to a sample call.
Get Free Quit Coaching: Monday-Friday 7am-9pm & Saturday 9am-5pm
Chat: kickitca.org/chat
Call: 1-800-300-8086
Is just cutting down enough?
+
Cutting down can be a good way to build your confidence while slowly reducing your nicotine intake. But if you want to quit completely, you need to set a Quit Date and stick to it. Otherwise, it can be very difficult to give up those last few cigarettes.
Set a quit date and quit on that date. Doing both will:
– Up your commitment to take action.
– Focus your motivation on a single goal.
– Help you learn more about how you take on a challenge.
– Increase your chance of quitting.
Get Free Quit Tools
Kick It California offers a range of free services, from self-help materials and text programs to one-on-one Quit Coaching via phone and chat. Choose the support below that’s best for you.
1. Connect with a Coach
Click to Call, Chat or Sign Up Online. We’ll ask you a few questions about your situation. What you share will be private.
2. Create a Quit Plan
A Quit Coach will work with you to craft a personal Quit Plan using proven strategies. Listen to a planning call.
3. Quit for Good
A Quit Coach will check in with you at key points, to help you stay motivated and increase your chances of kicking nicotine.
