Quitting Smoking Timeline: What To Expect After You Stop

Quitting smoking may be one of the most difficult things you do in your life. It’s an incredible accomplishment, and it’s something you should be proud of. If you want to start taking charge of your health, it’s a great first step. The process can be very difficult, and after you smoke for the last time, you can continue to expect changes and challenges. 

Here, you’ll find a general timeline of what you can expect after you smoke your last cigarette. Though everyone’s experience will be different, it can be helpful to know what’s coming so you can plan for when quitting might become the most difficult for you. Learning about how your health improves as you get further and further away from your last cigarette is helpful too, as you can celebrate and look forward to the good things to come. 

What Happens When You Stop Smoking? 

While your body begins to adjust, you might start to have some cravings already, which can be difficult to manage and get past. Take comfort in knowing that the cravings usually pass relatively quickly, and it can be helpful to have a plan in place to put into action when the cravings hit. For example, you might chew gum, eat a mint, occupy yourself with a puzzle, or call a friend. 

What Happens in the First Days After You Stop Smoking? 

After those first few hours pass, your health is already dramatically improving. Within the first 12-24 hours of quitting smoking, your chance of having a heart attack is already lower. In the first two days, nerve endings in your body that were damaged from smoking begin to heal, and you might notice that your sense of smell and taste improve. 

As the last of the nicotine leaves your body, this is the time that you might really start to experience withdrawal symptoms as well. These can vary but often include the following: 

• An urge or craving to smoke
• Irritability
• Feeling restless and jumpy
• Difficulty concentrating
• Trouble sleeping
• Fatigue 
• Headaches 
• Hunger and weight gain
• Anxiety
• Depression 

When these symptoms kick in, it can be hard not to reach for a cigarette. This will probably be the period where it will be the most important to stick to your cessation plan and to lean on your support network. This is also a good time to consciously remember why you decided to quit smoking. The National Cancer Institute provides some helpful tips for dealing with nicotine withdrawal, including: 

• Using medications and nicotine replacement products
• Avoiding triggering situations
• Finding a substitute for smoking, such as chewing gum
• Reminding yourself that the feelings are temporary
• Taking a walk or doing some other form of physical activity

According to the American Lung Association, the first 7 to 10 days are the hardest. The good news is that once you get over that hump, the symptoms tend to slowly improve throughout the first month. 

What Happens Months After You Stop Smoking? 

Most people who try to quit smoking and are unsuccessful smoke again within the first 3 months, so if you’ve made it to that 3 month mark, congratulations! At 3 months, your lungs are stronger, and the blood flow throughout your body improves. You also might find that exercise and simple daily activities such as going up the stairs or doing chores feel easier. 

Long-Term Health Effects of Quitting Smoking 

If you’ve made it to one year, that’s an incredible milestone! You might notice that you don’t get sick as often as you did when you were smoking, and you might have more energy overall. At this point, your risk of heart disease has also been cut in half. 

By 5 years, your risk for stroke and cervical cancer is reduced to baseline levels, and you’ve reduced your risk of mouth cancer, throat cancer, esophagus cancer, and bladder cancer as well. 

At 15 years, your overall risk of heart disease is the same as someone who has never smoked. No matter how far you are on your quitting smoking timeline, each day you are a little bit healthier than the last. 

Are There Any Risks To Quitting Smoking? 

Of course, quitting smoking is challenging, but are there any risks? In addition to side effects of withdrawal, the biggest risk is any side effects you may experience from smoking cessation products. Some of these side effects can include skin irritation, dizziness, sleep problems, coughing, nausea, headaches, psychiatric symptoms, and dry mouth. 

One example of a smoking cessation product is Chantix. It works by stopping nicotine from reaching receptors in your brain thus stopping the release of dopamine that typically happens when you smoke. While it can work well for many people, in 2021, the drug was recalled for containing N-nitroso-varenicline, which is believed to be a possible carcinogenic chemical. There are currently a variety of Chantix lawsuits against Pfizer, claiming that the company should have erred on the side of caution when marketing the drug. If you took Chantix in or prior to 2021, we can connect you with a lawyer and help you seek justice.