The First 72 Hours After Quitting: Survival Guide

The first 3 days bring the sharpest withdrawal for most people. With the right tools and expectations, you can ride it out confidently.

Day 1: Commit and Stabilize

• Remove all nicotine sources from your environment.
• Hydrate, eat regular meals, and keep your hands busy.
• Cravings peak and fade within minutes — walk, stretch, breathe, or use non‑nicotine substitutes (mints, water, toothpicks).

Day 2: Manage Mood and Energy

• Irritability and low mood are common; normalize it and keep routines steady.
• Short bouts of movement (2–10 minutes) improve urges and stress.
• Reduce caffeine if jittery or if sleep is off.

Day 3: Turning the Corner

• Many physical symptoms begin to ease after 48–72 hours.
• Practice urge surfing: observe the urge, breathe, let it pass without acting.
• Celebrate the milestone — you’ve done the hardest part.

Quick Toolkit

• 4Ds: Delay, Deep breathe, Drink water, Do something else.
• Box breathing: 4‑4‑4‑4; repeat for 3 minutes.
• Context shift: change rooms, step outside, splash water, text a friend.

Sleep and Dreams

• Sleep can be lighter or more vivid early on. Keep a wind‑down routine.
• Reduce evening screen time; try a short walk or shower before bed.

If You Slip

• A slip isn’t a reset of progress. Identify the trigger, adjust your plan, and continue.
• Consider extra support (quitline, clinician, or adding meds).

Sources

• CDC. Nicotine withdrawal and coping strategies. Centers for Disease Control and Prevention.
• Smokefree.gov (NCI). Withdrawal symptoms and cravings; sleep and mood guidance.
• WHO. Quitting tobacco: tips and strategies (behavioral).

You’re closer than you think. Keep going.