Nicotine withdrawal timeline: day 1 to day 30

What is nicotine withdrawal?

It's your body getting used to no nicotine. Every tobacco product, gutka and khaini included, contains nicotine, and nicotine is addictive.^{Source 4} Take it away and your body complains.

The common symptoms are cravings; anger, frustration and irritability; trouble concentrating; trouble sleeping; restlessness; anxiety; feeling low; and feeling hungrier.^{Source 1}

Everyone is different.^{Source 1} Your days won't match this timeline exactly. Use it to know what's coming, not to grade yourself.

What happens on quit day?

The first cravings can start within an hour or two of your last use.^{Source 1} Have your plan for them ready before you throw the last packet out.

If you smoked, your body starts recovering the same day. Within 20 minutes, your heart rate and blood pressure drop. After 12 hours, the carbon monoxide level in your blood drops to normal.^{Source 5}

Keep the chat open. The first craving is the one to plan for.

What happens on days 1–2?

Withdrawal kicks in. Within 24 hours of quitting smoking or other tobacco, you may feel tense and agitated.^{Source 1} Symptoms are usually strongest in the first days or weeks.^{Source 6} The first few days can be the hardest: you may feel tired, irritable and tense.^{Source 7}

Withdrawal usually peaks during the first 3 days.^{Source 1}

What happens on days 3–13?

The first week is usually the peak. WHO says withdrawal symptoms usually peak within the first week and lessen over time.^{Source 2} Anger, frustration and irritability peak within a week of quitting and may last 2 to 4 weeks.^{Source 1}

This first week is also when you're most at risk of slipping up.^{Source 6} So it's the week to lean on people, and on your Coach.

After that it starts to ease. The worst withdrawal symptoms only last a few days to a couple of weeks.^{Source 6} Cancer Council Australia says most of them disappear after about one to two weeks.^{Source 7}

What happens on days 14–30?

Cravings come less often. Symptoms get weaker and happen less often over time,^{Source 6} and the cravings get farther apart.^{Source 1}

The NHS says cravings are hardest in the first 28 days, as your body adjusts to no nicotine, and that after that they often start to get easier.^{Source 3} The intensity of withdrawal usually drops over the first month.^{Source 1}

Not for everyone, though. Some people have withdrawal symptoms for several months, and you may get the odd mild craving months or years after you quit.^{Source 1} A craving on day 25 doesn't put you back at day 1. It still passes in a few minutes.^{Source 3}

How do I cope with each symptom?

• Cravings. Distract yourself, and stay away from your triggers for a while after you quit.^{Source 6} What to do when a craving hits has the five-minute plan.
• Irritability. Remind yourself these feelings are temporary.^{Source 1}
• Trouble sleeping. Go to bed and wake up at the same time every day, keep screens out of the bedroom, and go easy on caffeine, alcohol and big meals close to bedtime.^{Source 6}
• Restlessness. Get some physical activity, and cut back on tea and coffee for a while.^{Source 6}
• A foggy head. It's common to find it harder to concentrate in the days after you quit. This too shall pass.^{Source 6}
• Hunger. Keep healthy snacks close. Crunchy ones like carrots or raw nuts keep your hands and mouth busy too.^{Source 6}
• Feeling low. Do something that makes you feel good. If the feeling gets worse or doesn't go away, tell someone close to you and talk to a doctor.^{Source 6}

Is withdrawal the same for gutka and khaini?

Expect it, yes. People who use smokeless tobacco have levels of nicotine in the blood comparable to people who smoke, and the nicotine stays in the blood longer.^{Source 4}

Most advice on withdrawal is written for people who smoke. The US National Cancer Institute says its withdrawal tips apply to quitting any tobacco product.^{Source 1} If you chew, the same 30 days are the ones to plan for.

Can medicines ease withdrawal?

They can. Quit-smoking medicines can help reduce withdrawal symptoms and make quitting easier. Talk to a doctor about which might work for you.^{Source 6}

Under India's National Tobacco Control Programme, tobacco cessation centres in district hospitals offer free counselling and medicines.^{Source 8} For free counselling by phone, call the National Tobacco Quit Line on 1800-112-356 (toll free).^{Source 9} Free help to quit tobacco in India covers both.

TobaFree is behavioural support on WhatsApp, not medical treatment, and it doesn't replace your doctor.