Day 22 without nicotine

If you feel low, that matters. Know when to talk to someone.

What's happening

Feeling sad, anxious or down is a known part of nicotine withdrawal. The CDC lists anxiety, sadness and depression among the common symptoms after quitting.

For many people this gets better with time. The CDC says people who have been smoke-free for a few months often have lower anxiety and depression levels.

Low mood that doesn't lift, or that gets worse, is a reason to get help, not something to push through alone. The CDC and Smokefree.gov both advise talking to a health professional if mood symptoms persist.

What helps today

  • Give your day some structure: regular meals, sleep and something to look forward to.
  • Get outside and move, even for a short walk.
  • Spend time with people who support you.
  • If low mood lasts or worries you, talk to your doctor. In the US, call or text 988 in a crisis.

Sources

  1. Nicotine Withdrawal and Vaping · Smokefree.gov (National Cancer Institute)
  2. Stress, Anxiety, and Vaping · Smokefree.gov (National Cancer Institute)
  3. 7 Common Withdrawal Symptoms · CDC (Tips From Former Smokers)
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This is general information, not medical advice. If you are pregnant, take medication or have a health condition, talk to a doctor or pharmacist. Free help: 1-800-QUIT-NOW in the US, NHS Stop Smoking Services in the UK.