Dealing with withdrawal

Over your first few weeks without tobacco, you may feel some symptoms of withdrawal. Attributable in large part to the absence of nicotine, these symptoms and how long they last vary from one person to the next. There’s no need to worry: the majority of these symptoms disappear after a few weeks.

The symptoms of withdrawal can be confused with certain side effects associated with medications to quit smoking. If in fact you do use some medications and you experience discomfort and symptoms, consult your doctor or pharmacist.

Irritability, anxiety, nervousness

  • Exercise
  • Avoid caffeine
  • Take deep breaths
  • Use relaxation techniques
  • Call on others for support

Food cravings

  • Drink lots of water
  • Eat fruit, vegetables or light popcorn
  • Replace visits to the fridge with walks around the neighborhood
  • Chew sugar-free gum


  • Avoid caffeine after 3 p.m.
  • Exercise during the day
  • Practice relaxation techniques

Coughing, dry throat, nasal congestion

  • Drink a lot

Headaches, dizziness, inability to concentrate

  • Try to work less for a while
  • Try to avoid stressful situations
  • Go outside for some fresh air

Constipation, gas

  • Eat food rich in fibre
  • Drink a lot
  • Exercise