Say Hello to 4Ds and Bye to Nicotine Withdrawal Symptoms.

Many people have a hard time trying to stay smoke-free because of the withdrawal symptoms. Find out how you can fight the urge to smoke and say goodbye to your nicotine dependence

You’re on your way to putting out your last cigarette — congrats! Now, learn how to cope with smoking withdrawal symptoms! Being able to deal with cravings and withdrawal symptoms, will help you give up cigarette smoking for good.

Nicotine Withdrawal Symptoms

During your quit journey, you may feel urges to smoke due to nicotine addiction. Your body is clearing out the nicotine, and in the beginning, you may feel the urge to replenish it.

Don’t worry, this is temporary! The symptoms of nicotine withdrawal are usually worse in the first week and generally, disappear after two to three weeks.

How to Cope with Smoking Withdrawal Symptoms

What can you do to overcome these nicotine cravings? Have a plan ready! Use the 4Ds to tide over cravings: distract, delay, deep breathing, and drinking water.

Distract

Drinking tea and talking to a friend can help distract you from nicotine cravings. A nicotine patch can also help.

Take your mind off the urge to smoke by doing something else.

At work, replace your smoke breaks with a different activity, for example, listening to soothing music.

If you need to get away from your desk, walk around the office building with a colleague. A short brisk walk can also make you feel good and refreshed. Just make sure you don’t go near the smoking areas!

At home, place healthy snacks within reach — for instance, a bowl of fruit on the coffee table — to keep your mouth busy when the nicotine cravings hit. You don’t want to binge on unhealthy snacks that will result in unnecessary weight gain!

And always keep a “Distraction Kit” with you when you’re out and about. Some fun items to pack include word puzzles, Sudoku, and mobile games.

Delay

Turn to good friends instead of drugs and alcohol when you feel stressed.

The next trick to beating the urge? Delaying (or dilly-dallying). Try to stall for time and the urge to smoke will pass within a few minutes whether you smoke or not.

Pop some sugar-free mints or chew on sugar-free gummy candies. It will keep your mouth occupied for a considerably long time, allowing that urge to smoke to subside by the time you finish the mint. Benefits of this delay tactic include minty fresh breath! Plus, it's sweet!

Or pass the time with a short online video — cat videos, funny local YouTubers, K-pop music videos... but don’t forget to get back to work!

You can also tap into social support: call up friends and family to chit-chat. Or call Quitline for motivation at 1800 438 2000^{^} as you reduce your nicotine dependence.

When you’re out and about, a good delay tactic is to head to a shopping centre — you can’t smoke inside the mall and you get to enjoy free air-con!

^{^}Kindly note that airtime charges apply for mobile calls to 1800 service lines and calls are free of charge only if made from regular land lines.

Deep Breathing

Practise deep breathing during your walks.

Another way to get over cravings is to concentrate on your body and your breathing; this will help take your mind off smoking.

Plus, you can do it anywhere! Whether you’re at home, work, or out with friends, simply take a 5-minute deep breathing break if you feel like smoking.

Yoga is an exercise that is a great alternative to smoking, especially for those who smoke when they're tired or stressed.

The deep breathing techniques of yoga relax the body and neutralise nicotine cravings, helping you to stay away from cigarettes. Doing yoga regularly also improves your mental health in the long term.

Alternatively, you can incorporate deep breathing into your workout routine: pick up an exercise like Qigong or Tai Chi and you might find it easier to deal with the urges.

Drink Water

Drink plenty of water when dealing with a withdrawal syndrome like nicotine withdrawal.

Instead of picking up a cigarette, occupy your hands and mouth by drinking a glass of water, milk, or refreshing herbal tea.

Don’t gulp down your drink, though. Sip slowly to keep your mouth and hands busy for a longer time — the urge will pass before you know it.

Make sure water’s always within reach: carry a bottle of water with you when you’re out and have a mug of water on your office desk.

Try infusing your water with fruit like lemon, strawberry or cucumber for a flavourful twist.

Consider Nicotine Replacement Therapy to Manage Your Withdrawal Symptoms

Learn as much as possible about quitting so you're prepared for the cravings and withdrawal symptoms. If you find that your withdrawal symptoms unbearable, consider tapping onto nicotine replacement therapy (NRT) which increases the chances of quitting by easing these withdrawal symptoms. NRT supplies nicotine to the body to replace the nicotine from cigarettes and to help reduce nicotine cravings when quitting. The amount of nicotine supplied is slowly reduced over time to decrease dependency and help you quit smoking. Consult a pharmacist or doctor to find out more.

Resources for Quitting

Join the I Quit Programme and remain smoke free for 28 days and you are 5 times more likely to quit smoking. You can nominate your loved ones as a supporter when you sign up for the programme. Validate your smoke-free status and redeem a HPB eVoucher* worth $50 at the 28th day milestone. Keep going and you'll also receive eVouchers* worth $30 and $20 at the 3rd month and 6th month milestone respectively!

*Terms and conditions apply.

Download the HealthHub app on Google Play or Apple Store to access more health and wellness advice at your fingertips.

Read these next:

This article was last reviewed on 15 Nov 2022