Coping with Nicotine Withdrawal
When you are trying to quit smoking or vaping, it is important to learn healthy strategies to help you manage stress, triggers and withdrawal symptoms.
Withdrawal Symptoms
Many people have withdrawal symptoms when they stop smoking or vaping, whether they are trying to quit or just stay smoke-free in indoor or public spaces where smoking is not allowed. Depending on how much you smoke or vape, you may experience one or more of the following symptoms:
- Increased appetite/weight gain
- Depressed mood
- Insomnia/sleep problems
- Irritability
- Anxiety
- Difficulty concentrating
- Restlessness
Tobacco-treatment medications, including nicotine replacement therapy (the patch, gum, lozenge, inhaler and nasal spray), bupropion SR (Zyban® or Wellbutrin®) or varenicline (Chantix®), can help you prevent withdrawal symptoms. These medications can help you stay tobacco-free when you need or want to be, whether or not you want to quit. Most health insurance plans, including Medicaid, cover these medications to help you stay tobacco-free.
- How to Use Tobacco Treatment Medications Pocket Guide (PDF)
Other Languages: Español | 繁體中文 | 简体中文 | Русский - How Can I Get Tobacco Treatment Medications? Insurance Guide (PDF)
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E-cigarettes and heated tobacco products are not FDA-approved tobacco treatment medications or devices, so they are not covered by health insurance plans. They also expose people using them and those nearby to harmful chemicals.
To better understand your relationship with tobacco, take this quiz
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Tips for Coping with Nicotine Withdrawal
- Identify and Cope with Triggers (PDF).
Other Languages: Español - Get moving (PDF) and eat well. Healthy eating and active living (PDF) help you deal with stress, minimize weight gain and can increase your confidence.
Other Languages: Español - Meditate. There are many free meditation classes in NYC, or try a guided meditation exercise. These techniques can help manage stress and cravings.
- Learn other tips to help you better manage stress (PDF).
Other Languages: Español - Develop a new hobby (PDF). Activities and interests that you find meaningful can protect you from relapse. It is important to be involved in things that you enjoy and make you feel needed.
Other Languages: Español - Adopt a smoke-and-vape-free home (PDF).
Ready to Quit? Make It Easier
- Find your reasons. Make a list of reasons for quitting and read it often.
- Pick a quit date. Choose a day that works for you and gives you time to prepare. Throw out all your cigarettes beforehand, and get rid of ashtrays and lighters.
- Get support and encouragement. Tell your family, friends and co-workers that you are quitting and ask for their support.
- Identify and avoid triggers. Alcohol, coffee, stress and being around others who smoke can all trigger cravings. Notice what makes you crave smoking and avoid those situations or change your routine.
- Reduce caffeine intake. Cutting down your caffeine intake by at least half when you quit smoking can help you avoid withdrawal symptoms, such as difficulty concentrating, anxiety and restlessness.
- Keep trying. It often takes multiple tries to quit smoking, so do not be discouraged to try again. You have not failed — you learned more about your triggers. Throw out your cigarettes and start again.