Withdrawal, day by day.
Every symptom, when it starts, how long it lasts, and exactly what to do about it. The hardest weeks of quitting — mapped.
Symptom library
Quit-Smoking Insomnia
Can't sleep after quitting? Learn when insomnia starts, why nicotine withdrawal disrupts sleep, and steps to rest better — usually within a few weeks.
Read →Days 1–3Dizziness After Quitting
Dizziness can appear in the first days after quitting as blood oxygen and pressure shift. Learn why and when to take it seriously.
Read →Days 1–7Headaches After Quitting
Headaches can appear in the first days after quitting as your body adjusts to less nicotine. Learn why and simple ways to ease them.
Read →Days 1–7Tingling Hands and Feet After Quitting
Tingling in the hands or feet can appear in the first days after quitting as circulation improves. Learn why and when to check with a doctor.
Read →Peak days 2–3Nicotine Cravings
Nicotine cravings are intense but short — most peak within minutes and fade in about five. Learn why they happen and practical ways to ride them out.
Read →Weeks 1–3Anxiety After Quitting Smoking
Feeling anxious after quitting is common and usually peaks in the first weeks. Learn why withdrawal raises anxiety and ways to steady your nerves.
Read →Weeks 1–4Irritability After Quitting
Feeling irritable or angry after quitting is normal and usually peaks early. Learn why withdrawal causes mood swings and how to cope.
Read →Weeks 1–4Fatigue After Quitting
Feeling tired after quitting is common in the early weeks as your body adjusts. Learn why fatigue happens and gentle ways to restore energy.
Read →Weeks 1–2Brain Fog After Quitting
Trouble focusing and brain fog are common early withdrawal effects, usually easing within one to two weeks. Learn why and what helps.
Read →Weeks 2–4Coughing After Quitting Smoking
A cough after quitting is common as your lungs clear out mucus, often peaking in weeks two to four, then improving. Here's what to expect.
Read →Weeks 1–4Constipation After Quitting
Constipation is a lesser-known withdrawal symptom, often appearing in the first weeks. Learn why it happens and gentle ways to relieve it.
Read →Weeks 1–8Increased Appetite After Quitting
A bigger appetite and mild weight gain are common after quitting, often peaking in the first two months. Learn why and how to manage it.
Read →Weeks 1–4Vivid Dreams After Quitting Smoking
Vivid or intense dreams are common after quitting, especially with nicotine patches. Learn why they happen and how to sleep more peacefully.
Read →Weeks 2–8Depression After Quitting Smoking
Low mood after quitting is common, but a deep or lasting depression is not. Learn the warning signs and when to get urgent help.
Read →The withdrawal timeline
Heart rate and blood pressure drop
Your body starts recovering before you finish your last cigarette.
Nicotine leaves your body — peak withdrawal
The hardest stretch. Cravings are strongest and most frequent.
Symptoms peak, then start fading
Sleep, mood and focus issues are at their worst — and then improve.
Most symptoms resolve
Energy returns. Sleep normalizes. Cravings become rare and brief.
Lung function measurably improves
Circulation and breathing keep getting better for a year.
Know what's coming, before it hits.
SmokeMate shows which withdrawal symptoms to expect each week of your quit — personalized to your smoking history.