Effects of nicotine withdrawal
Adapted from Action on Smoking and Health (ASH) Factsheet Number 11: Stopping Smoking ASH 2007. http://www.ash.org.uk

Duration	Symptom	Incidence (%)
< 48 hours	Lightheadedness	10
< 1 week	Sleep disturbance	25
< 2 weeks	Poor concentration Craving for nicotine	60 70
< 4weeks	Irritability or aggression Depression Restlessness	50 60 60
< 10 weeks	Increased appetite	70

The 4 'D's
These are suggestions for coping with cravings to smoke and ways to reduce the risk of relapse. Cravings are most frequent in the first few days after quitting.[59]

1. Drink water slowly holding it in your mouth a little longer to savour the taste
2. Deep breathe. Take a long slow breath in and slowly release it out again. Repeat 3 times
3. Do something else to take your mind off smoking. Doing some exercise is a good alternative
4. Delay acting on the urge to smoke. After 5 minutes the urge to smoke weakens and your resolve to quit will come back