Anxiety After Quitting Smoking: Why It Happens and How Long It Lasts

A lot of people smoke to calm down, so it can come as a shock when you quit and feel more on edge than before.

If that's you right now, you're not doing anything wrong. Anxiety is one of the most common feelings in the first weeks of a quit. It's temporary, and for most people it ends up lower than it was when they smoked.

Can quitting smoking cause anxiety?

Yes, for a while. When you stop, your body notices the nicotine is missing, and that can leave you feeling tense and restless.

You might notice:

• a racing mind or trouble switching off

• tension in your shoulders and jaw

• feeling irritable or on a short fuse

• trouble sleeping or concentrating

• a sense that something's wrong, without knowing what

This is withdrawal, not a sign your quit is failing. Knowing that can take some of the panic out of it.

 

Why smoking feels like it calms you down

The calm you feel from a cigarette is mostly relief from the withdrawal that started after your last one. Nicotine leaves your system quickly, and as it drops you start to feel edgy. Lighting up eases that feeling, so it seems like smoking is relaxing you. It's really switching off a stress it helped create, and an hour later the cycle starts again.

Once you're through withdrawal, that cycle stops, which is why many people feel calmer overall after quitting than they did as smokers.

How long does anxiety last after quitting smoking?

For most people, anxiety builds over the first three days after quitting and can hang around for several weeks before it eases off. [1]

It doesn't usually fade in a straight line. You might have a good week, then a rough day out of nowhere. That's normal, and each wave tends to be shorter and weaker than the last.

The first few days often overlap with the toughest part of physical withdrawal. Our post on the 3-3-3 rule explains why day three in particular can feel so hard.

Does quitting smoking help anxiety in the long run?

The research says yes. A large review of studies found that people who quit smoking had a bigger drop in anxiety and depression than people who kept smoking. Their stress fell further too, and they reported better mood and wellbeing. [2]

So the first few weeks can be uncomfortable, but the longer-term picture is usually better.

How to manage anxiety after quitting

You can't skip the adjustment period, but you can make it easier on yourself.

• Cut back on caffeine. Your body processes caffeine differently once you stop smoking, so your usual coffee can hit harder and leave you jittery. Try halving it for the first few weeks.

• Breathe slowly. In through your nose and out slowly through your mouth, ten times. It's simple, and it works on the same tension a smoke break used to.

• Move your body. A walk or some time in the garden burns off nervous energy and helps you sleep.

• Build in quiet time. Ten minutes alone in the morning and evening, without your phone, gives your head a chance to settle.

• Get enough sleep. Being tired makes anxiety and cravings louder.

• Talk about it. Tell someone close to you that you're quitting and feeling a bit wired. Saying it out loud often takes the edge off.

For more on handling stressful days without lighting up, read How to Stay Smoke-Free During Stressful Times. If you want to understand the thinking patterns behind it, CBT and Mindset: The Psychology Behind Quitting Smoking is a good next step.

When to talk to a doctor

Some anxiety is expected when you quit. Talk to your GP if it's still getting worse after a few weeks, or if you're having panic attacks or can't get through your day.

It's also worth seeing them if you have a mental health condition or take regular medication, because quitting smoking can change how some medicines work. Your doctor can help you manage it without putting your quit at risk.

 

You don't have to push through it alone

Anxiety can make quitting feel harder than it needs to be. Support makes a difference, whether that's the free Quitline (13 7848) or a doctor who can talk you through your options.

Quit Hero is here to help you reconnect with appropriate support and take your next step with confidence.

For approved patients only, based on a doctor's clinical assessment.

FAQ

Can quitting smoking cause anxiety?

Yes. Anxiety is one of the most common withdrawal symptoms. It usually builds over the first few days and eases over the following weeks.

How long does anxiety last after quitting smoking?

For most people, it peaks in the first few days and settles within several weeks. It can come and go during that time, but each wave tends to be milder.

Will my anxiety go away if I stop smoking?

For many people it ends up lower than before they quit. Research shows people who stop smoking tend to have less anxiety and stress over time than people who keep smoking.

Why do I feel more anxious after quitting?

Your body is adjusting to life without nicotine. The relief you used to get from a cigarette was mostly relief from withdrawal, so for a short while you'll feel that tension without the quick fix.

This article is general information, not medical advice. Talk to your doctor or pharmacist about what's right for you.

References

1. National Cancer Institute (US). Tips for coping with nicotine withdrawal and triggers.

2. Cochrane. Does stopping smoking improve mental health? Taylor et al., 2021.