Quitting smoking is a huge achievement, and if you’ve made it past the first few weeks, you deserve a massive pat on the back.
Most people expect to feel better with each passing day after quitting, with more energy, easier breathing and fewer cravings. But what happens when, months after quitting, you actually start feeling worse? Well, yeah, this can happen, and you are not alone in this!
Many people experience a “delayed struggle” after quitting smoking, where emotional and physical symptoms linger or even appear for the first time well after the nicotine has left your system. The good news? This is a normal part of the healing process, and it doesn’t mean you’re going backward. Let’s unpack why this happens, what you might experience, and how to push through it.
The Healing Process Takes Time
When you quit smoking, your body begins healing right away. Within hours, your blood pressure and heart rate drop. Within days, carbon monoxide levels normalise. But while the surface-level improvements are quick, the deeper healing takes much longer.
Nicotine affects nearly every part of your body, including your brain, lungs, heart, metabolism, and mood. When you stop, your body has to recalibrate everything. Neurotransmitters like dopamine (the feel-good chemical) drop suddenly, and your brain must learn to produce them naturally again. This adjustment can take weeks or even months.
So, while you may be free from the physical addiction, the emotional and mental side of quitting continues to play out. That’s when the delayed struggle begins.
What are the Common Challenges Months After Quitting?
Here are some common symptoms and struggles you might face, even months into your smoke-free life:
Emotional Ups and Downs
You might feel anxious, low, or even depressed. Remember, this isn’t a sign of failure. It’s your brain trying to adjust to life without artificial mood boosters. Since you no longer numb your emotions with nicotine, they might hit harder now than before.
Cravings and Triggers
Just because it’s been a while doesn’t mean cravings are gone. You might be doing great, and then suddenly walk past a smoker or have a stressful day and bam! You feel the urge to light up. These moments can catch you off guard.
Appetite and Weight Gain
Nicotine suppresses appetite and speeds up metabolism. Without it, you might now feel hungrier and gain weight. This can affect your mood and self-confidence, making the quitting journey feel harder than it needs to be.
Trouble Sleeping
Sleep issues are very common after quitting. Even months later, you might find yourself tossing and turning or waking up frequently. Your body is still finding its balance.
The “Icky Threes” Phenomenon
Many people report a pattern known as the “icky threes”:
3 Days:
Refers to the first three days of quitting smoking. During this period, nicotine withdrawal peaks.
3 Weeks:
Habitual triggers hit hard in the next three weeks. It means the psychological fight you need to put up with nicotine addiction.
3 Months:
By the 3rd month of quitting, you’ll feel like you are entirely over smoking. However, this is just a temporary state and the emotional lows or intense cravings return.
The three-month mark, in particular, can be difficult. You feel like you should be over the hard part, but suddenly emotions flare, motivation dips, and cravings creep in. Understanding this pattern helps you prepare and stay strong.
Remember, not everyone experiences the “icky threes”, or even if they do, it may happen slightly at different time intervals, but it is common and you need to take note of it to be prepared in case if it happens to you.
How to Manage Delayed Withdrawal Symptoms?
The good news? These feelings will pass. In the meantime, there are powerful ways to support yourself through the delayed struggle:
1. Get Moving
This is one of the most underrated tools for quitters. Exercise increases dopamine, improves mood, and reduces stress. Even short daily walks can make a big difference.
2. Eat Well
Healthy eating helps stabilise your mood and energy levels. Avoid too much sugar or processed food, which can cause emotional crashes. Go for fruits, vegetables, lean protein, and whole grains.
3. Keep Your Hands Busy
Sometimes cravings are more about habit than addiction. Try fidget toys, squeezing a stress ball, or chewing gum to replace the hand-to-mouth action of smoking.
4. Practice Mindfulness
Meditation, deep breathing, yoga, or even a moment of calm reflection can help you ride out a craving or emotional wave. These techniques reduce stress and make you more aware of triggers.
5. Stay Connected
Quitting doesn’t have to be a solo mission. Whether it’s a friend, support group, or therapist, having someone to talk to can be a game-changer. Even online communities offer a great support network in Australia.
6. Consider Nicotine Replacement Therapy (NRT)
If cravings are affecting your quality of life, there’s no shame in using tools that help. Products like nicotine patches, lozenges, or sprays can ease the struggle. They let your body adjust slowly while giving you space to focus on breaking the habit.Are NRTs safe? Read this blog to find out all by yourself!
When to Seek Extra Help?
If you feel like things aren’t improving or you’re struggling to function day-to-day, it may be time to speak with a healthcare provider. Symptoms of depression, constant anxiety, or overwhelming stress shouldn’t be ignored.
Getting professional support isn’t a step backward. It’s actually a powerful step forward. And it could be what helps you fully recover, both physically and emotionally.
You’re Not Failing. You’re Healing
This is something we would love to highlight in this guide. It’s easy to assume that feeling worse months after quitting means something’s gone wrong. But in reality, it’s a sign that your body and mind are recalibrating. This part of the journey is just as important as the early days.
Think of it like training a muscle. The soreness means you’re growing. So, the discomfort you are experiencing now is a stepping stone to a stronger, healthier you.
Keep going. You’re doing something incredible!
Get the Right Support with StopRX
At StopRX, we understand that quitting isn’t a straight line. That’s why we offer accessible, affordable tools to make your journey easier. From tailored 12-month NRT prescriptions to fast delivery across Australia, we make it simple to stick with your quit plan. Our trusted Australian doctors and pharmacists are ready to support you every step of the way.
Don’t go it alone. Get the right support when you need it most. Contact us and we’ll help you strengthen your smoke-free journey.
