How to thrive after quitting smoking: Your next move

First of all: high five! Making the decision to quit smoking is not always easy and we’re here to support you with healthier habits to encourage you – and at times even distract you – to help you keep committed to quitting.

The great news is that you’ve taken the all-important step to improve your health and reduce your risk of a range of diseases including heart and lung disease, cancer and many other smoking-related illnesses.

Health benefits aside, you can also look forward to more energy, financial savings and an improved social life.

The question you may be asking yourself is: Now what?

Quitting smoking is a uniquely personal experience and different for every person, but most people report having withdrawal symptoms in the first few days/weeks of quitting.

While these will subside over time and get easier to ignore, your body and brain need some time to adjust to not having nicotine in the system.

The key to staying smoke-free is to not give into these urges. Coming up with an action plan to deal with cravings can help you stay on track.

We’ve put together feedback from Vitality members from around the world who have used our smoking cessation programmes.

Here is some advice from fellow quitters for you to try out.

“Whenever I felt moody or irritated, I tried relaxation techniques”

Irritability, frustration and even depression are common withdrawal symptoms which tend to peak within the first few days of quitting and may last several weeks.

Healthy distraction is key, especially in the early days after you quit. Try relaxation methods like yoga, stretches, deep breathing or meditation when you start to feel anxious or annoyed.

It’s important to create these new routines and habits to keep yourself busy. If you need a chat, reach out to friends or family so that you can lean on your loved ones whenever you have low moments.

“I had trouble sleeping, so I cut back on caffeine”

Difficulty falling asleep and poor-quality sleep are common withdrawal symptoms. This is because your brain is adjusting to a lack of nicotine which can lead to changes in sleep patterns.

If you’re using nicotine patches, remove them an hour before bed as part of your bedtime routine. It’s also important to cut back on coffee, tea and other caffeinated drinks.

This is because when you quit smoking, caffeine tends to last longer in your body which can affect your sleep cycles.

“I worried about putting on weight, so I started to snack smart”

Start to prioritise mindful eating.

• Eat only when you’re seated at a counter or table. 
• Don’t eat while watching TV, reading, cooking, using your phone or working on a computer. 
• Keep your hands and mouth busy with healthy (low calorie) snacks like celery, carrots or sugar-free mints. 
• Also try to slow it all down. Remember that it takes around 20 minutes for your brain to register that it is full, so if you eat too quickly, you’re not allowing yourself enough time to get sent this important message.

“I wanted to avoid triggers, so I went for walks in the evenings”

Here, any type of physical activity is recommended. If joining a gym feels too challenging, simply go for a walk.

Even better, join a 5km parkrun or outdoor sporting event to add some fun to getting more physically active.

Find what, and who, moves you. Pick a buddy (friend, parent, partner, child, even pet) who you can exercise with and commit to a time each week – or try a new sport or activity each month to keep exercise fresh and exciting.

“I connected with others who had also quit smoking”

Finding your ‘tribe’ is important for any healthy behavioural change – especially when you’ve just quit smoking.

Being able to talk to others who are on the same health journey as you can be extremely helpful and advice from former smokers will likely resonate more powerfully.

Real-life stories from people who have quit smoking can also motivate you to keep going during the tougher moments.

Some final advice?

You deserve a healthier, smoke-free life. Be kind and patient with yourself and know that it takes time, and effort, to form new healthy habits and quit the unhealthy ones.

References:

1. American Cancer Society (2024), Help for Cravings and Tough Situations While You're Quitting Tobacco.
2. Centers for Disease Control and Prevention (2024), Why Quitting Smoking Is Hard.
3. Centers for Disease Control and Prevention (2024), Common Withdrawal Symptoms.
4. Cleveland Clinic (2024), Nicotine Withdrawal.
5. Vitality Habit Index: How to create habits for a longer, healthier life (2024)
6. World Health Organization (2020), Tobacco: Health benefits of smoking cessation.
   

Related: What happens to your body when you quit smoking? 6 common questions answered