Which symptoms can you expect?
When you quit, your body has to get used to life without nicotine. Common symptoms are:
- strong cravings for a cigarette;
- irritability, restlessness or low mood;
- trouble concentrating;
- poor sleep or vivid dreams;
- increased appetite;
- coughing, constipation or headaches.
Not everyone gets all of them, and how strong they are varies a lot from person to person.
Timeline: how long does it last?
| Period | What you may notice |
|---|---|
| Day 1 | Cravings, restlessness. Your body is already recovering: after 12 hours the carbon monoxide has left your blood. |
| Days 2 to 3 | Often the hardest: strong cravings, irritability, poor sleep, headaches. |
| Weeks 1 to 2 | Physical symptoms ease. Cravings come mainly at fixed moments (coffee, after meals, stress). |
| Weeks 3 to 4 | Most symptoms are clearly reduced. More energy, better smell and taste. |
| Months 2 to 3 | Now and then a sudden craving. This is the period in which many people relapse. |
A craving usually lasts only a few minutes. Get through those minutes and the worst has passed.
What helps, symptom by symptom
- Cravings: wait five minutes, drink a glass of water, step outside or keep your hands busy. Nicotine replacement can dampen physical cravings.
- Irritability: tell the people around you that you are quitting, exercise every day and plan time to relax.
- Poor sleep: cut down on caffeine. After quitting, coffee has a stronger effect because your body breaks down caffeine more slowly.
- Hunger: keep healthy snacks ready and eat at regular times. More in weight gain after quitting smoking.
- Coughing: normal, your lungs are clearing out. Drink enough water.
The first 60 days are crucial
Most relapses happen in the first two months, so support during that period makes a big difference. In the Netherlands you can get it through your GP or Ikstopnu, and if you speak Dutch, through Ik Stop Wel's 60-day coaching: 60 days of daily tips, advice and motivation for €59.
Daily support
60-day coaching (in Dutch)
- Daily tips, advice and motivation for 60 days
- Personal support from a coach and team
- For smoking and vaping
Most complete
Online programme: the 4-3-2-1 system (in Dutch)
- Video modules plus three hypnotherapy sessions
- Six weeks of daily aftercare
- 14-day money-back guarantee
Affiliate links: if you buy through these links, we receive a commission. Prices as listed on ikstopwel.nl in September 2026. All Ik Stop Wel products are in Dutch.
When to see your GP
See your GP if you feel low for a long time, if symptoms do not ease after a few weeks, or if you cough up blood. If you take medication such as antipsychotics or blood thinners, talk to your doctor before you quit: smoking affects how some medicines work.