Anxiety When You Quit Smoking: Why It Happens and How to Get Through It

By the NuLife Smoking Cessation Team · Reviewed by a certified smoking cessation specialist · Last updated November 2026

Why quitting can make you anxious

Many smokers feel that cigarettes calm them down. Part of that calm is relief from the withdrawal that builds between cigarettes. When you stop, your body has to adjust to life without nicotine, and for a while that can feel like restlessness, irritability or anxiety.

The anxiety is real, but it’s temporary. It’s a sign your body is adjusting, not a sign that you need cigarettes to cope.

How Long Anxiety After Quitting Smoking Lasts

• Anxiety: usually shows up in the first two weeks and passes within about two weeks.
• Withdrawal overall: usually lasts 2 to 4 weeks.
• A single craving: usually lasts only 3 to 5 minutes, even when it feels longer.

The good news: quitting lowers anxiety

A Cochrane review of 102 studies with over 169,500 people found that people who stayed smoke-free for at least 6 weeks had less anxiety, depression and stress than people who kept smoking. They also reported more positive feelings.

An earlier review in the BMJ found the improvement in mood and anxiety after quitting was as large as, or larger than, the effect of antidepressant treatment.

6 ways to get through the anxious days

1. Slow your breathing. Breathe in for 4 seconds, hold for 4, breathe out for 6. Repeat a few times when a wave hits.
2. Move. A 10-minute walk takes the edge off anxiety and cravings.
3. Cut your coffee in half. After you quit, your body processes caffeine more slowly, so your usual cups feel stronger and can make you jittery.
4. Plan for your triggers. The morning coffee, the drive home, the stressful call. Decide ahead of time what you’ll do instead.
5. Protect your sleep. Tired and anxious go together. Keep a regular bedtime for the first few weeks.
6. Don’t do it alone. Tell someone you’re quitting, and lean on support when it gets hard.

How NuLife can help

NuLife combines traditional acupuncture technique with low-level laser therapy (photobiomodulation) to help reduce cravings and withdrawal while your body adjusts. Patients often tell us they feel relaxed during and after treatment.

The laser is only part of it. One-on-one counselling helps you plan for stress and triggers, so a bad day doesn’t turn into a cigarette. We also run a stress and anxiety program for people who want support beyond quitting.

When to talk to your doctor

If you have an anxiety disorder, take medication for anxiety or depression, or your anxiety feels severe or lasts more than a few weeks, talk to your doctor. Quitting can change how some medications work, so keep your doctor in the loop.

Frequently asked questions

Will quitting make my anxiety worse in the long run?

No. Anxiety often rises for a short time during withdrawal, then drops. Studies show people who quit end up less anxious than people who keep smoking.

How long does anxiety last after quitting smoking?

For most people it passes within about two weeks, and withdrawal overall usually lasts 2 to 4 weeks.

Can I quit if I already have anxiety?

Yes. Many of our patients do. Tell us about it during your assessment, and check with your doctor if you take medication.

Does quitting vaping cause the same anxiety?

It can, because the nicotine withdrawal is the same. Our program helps with smoking, vaping and all nicotine products.

Sources

• Smoking cessation for improving mental health, Cochrane review (2021)
• Change in mental health after smoking cessation, BMJ (2014)
• Quitting smoking resource: withdrawal symptoms, Government of PEI
• Consider your caffeine intake when quitting tobacco, Mayo Clinic