What to Expect When You Quit Smoking:

The first few days after your quit date can be challenging. Nicotine withdrawal can make you feel very irritable and frustrated, but this intense period of withdrawal only lasts 48 hours, and you will soon notice an improvement. Nicotine patches and gum can really help you to cope with the early stage symptoms of withdrawal.

Here is a quick timeline from the first 20 minutes to 10 years later

• After 20 minutes – Blood pressure and pulse rate return to normal

• 8 hours – carbon monoxide (a toxic gas) levels in your blood stream will drop by half, and oxygen levels will return to normal

• 24 hours – Carbon monoxide will be eliminated from the body. Lungs start to clear out mucus and other smoking debris.

• 48 hours – There is no nicotine in your body. Ability to taste and smell is greatly improved

• 72 hours – Breathing becomes easier. Bronchial tubes begin to relax and energy levels increase

• 2 – 12 weeks – Your circulation improves

• 3 – 9 months – Coughs, wheezing and breathing problems improve, as lung function is increased by up to 10%

• 5 years – Risk of heart attack falls to half that of a normal smoker

• 10 years – Risk of lung cancer falls to half that of a smoker. Risk of heart attack falls to the same as someone who has never smoked.

Here is specifically what will occur in the first three weeks:

• Day 1:
  Well done! Today is the start of a better life! By the end of today, your blood pressure will have returned to normal, and the carbon monoxide will have been eliminated from your body. Remember to breathe deeply through a craving and drink lots of water.

• Day 2:
  After two days, nicotine is no longer detectable in the body. Be aware, though, that withdrawal symptoms are likely to peak today and tomorrow, so keep really focused and determined. Remind yourself that your skin is improving and that your sense of taste and smell are becoming heightened.

• Day 3:
  This could be a tough day. You may go through the worst period of withdrawal today, but be strong and remind yourself that once this is over, symptoms will continue to decrease and eventually fade away. In three weeks’ time, physical withdrawal should be a thing of the past, so keep busy and keep focused!

• Day 4:
  You may be feeling restless and empty. This is your body craving nicotine, and it is easy to confuse this craving with physical hunger. Drink as much water as you can, and keep healthy snacks to hand. Try going for a quiet walk in the park or going to the gym for a workout.

• Day 5:
  By now, your breathing will be easier, your skin and eyes should be clearer, and you should already feel your energy levels improving. Try and get into the habit of relaxing, morning and night, using a relaxation technique.

• 1 week:
  Sweet dreams! Your sleeping patterns should return to normal. You also may find that you have a sore throat and are coughing more than usual as your lungs do their job and reject the tar and debris that has accumulated over the years.

• 2 weeks:
  Blood vessels all over your body are beginning to open up again, and your circulation is starting to improve. It will continue to do so for the next few months, and your energy levels will quickly rise.

The Rest of Your Life:

After two weeks, there should be no turning back! Be really proud of yourself because you’ve made it through the hardest part. By now, you smell better, you look better and you feel better.  The new-and-improved ‘you’ has arrived, so keep looking forward, and enjoying life as a non-smoker.