Deciding to quit smoking is a big step. While nearly two-thirds of adults who have smoked have managed to quit, it’s rarely easy. As your body begins detoxing, you might experience what some call “smoker’s flu” or “quitter’s flu.”
Smoker’s flu is a set of nicotine withdrawal symptoms that can feel similar to the flu. As your body rids itself of the nicotine, you can experience symptoms like fatigue, coughing, and headache.
Smoker’s flu is not a medical term. It’s also unrelated to the actual flu, an infectious disease caused by the influenza virus. However, the symptoms you feel are real, and understanding them can help make quitting smoking more manageable.
When you go through nicotine withdrawal, you might experience emotional, mental, and physical symptoms. Although these reactions can be uncomfortable, they’re generally not harmful.
The symptoms also improve over time, with the worst typically occurring within the first week of quitting—especially during the first three days. Most people find their symptoms significantly decrease within 3-4 weeks, though mild symptoms might last longer. Not everyone will experience all of these symptoms.
Smoker’s flu symptoms include:
- Coughing: This is often one of the first and most noticeable symptoms as the lungs begin clearing out mucus from your airways. Coughing typically eases within a few days.
- Sore throat: Throat soreness generally accompanies coughing and usually lasts for the first few days.
- Sneezing and runny nose: These flu-like symptoms may appear early after quitting smoking and can continue for a few days.
- Fatigue: Nicotine is a stimulant, so you may feel more tired than usual without it. Fatigue usually peaks and tapers off within the first 2-4 weeks as your energy levels adjust.
- Headaches: Adjusting to the lack of nicotine may cause headaches that come and go, especially in the first couple of weeks. The number of headaches generally reduces over time.
Along with these smoker’s flu effects, people going through nicotine withdrawal may experience common symptoms, such as:
- Strong urges to smoke
- Irritability or feeling on edge
- Problems focusing or concentrating
- Changes in sleep patterns
- Feelings of anxiousness or restlessness
- Increased appetite or weight gain
- Mood changes, such as depression or sadness
- Mouth ulcers
- Nausea, constipation, or diarrhea
- Bloating or indigestion
Some people might find these symptoms intense, while others experience them more mildly.
Each time you smoke, nicotine quickly reaches your brain and triggers your reward system. It causes a release of dopamine, a feel-good chemical that makes smoking feel pleasurable and rewarding. Nicotine also stimulates other areas of your brain, making you feel more alert and focused.
Your brain gets used to this dopamine boost over time. It begins to rely on nicotine to release normal amounts of dopamine and other brain chemicals that affect your mood, energy, and ability to concentrate.
Nicotine increases glutamate, which excites brain activity. It decreases gamma-aminobutyric acid (GABA), which has a calming effect. Nicotine even influences enzymes that control how quickly dopamine breaks down, helping to maintain those pleasant feelings longer.
When you stop smoking, your body craves the reward it once felt from nicotine, and your brain has to readjust to working without it. This adjustment period may cause withdrawal symptoms, including smoker’s flu. You may temporarily feel sick as your body begins to recover and your lungs start clearing out built-up mucus and other substances.
Nicotine withdrawal symptoms can feel overwhelming, but they’re positive signs that your body is returning to a healthier state.
Having a plan to manage withdrawal symptoms can make a significant difference in your quitting journey. Here are practical ways to handle some of the symptoms you might experience:
| Smoker’s Flu Symptom | How To Manage It |
| Coughing and sore throat | Stay hydrated with plenty of water. Use cough drops or lozenges. Try warm saltwater gargles. Use a humidifier while sleeping. |
| Sneezing and runny nose | Stay hydrated. Use a neti pot rinse. Try steam inhalation or hot showers. Keep your head elevated while sleeping. |
| Fatigue | Allow yourself extra rest. Take short naps if needed. Maintain a regular sleep schedule. Get light exercise to boost your energy. |
| Headaches | Try over-the-counter pain relievers, such as acetaminophen or ibuprofen. Practice deep breathing exercises. Get fresh air and gentle exercise. |
Tips for Managing Other Nicotine Withdrawal Symptoms
Getting through smoker’s flu is one part of the quitting journey. You might also face other common nicotine withdrawal symptoms. The tips below can help you manage these symptoms and stay on track:
- Nicotine cravings and urges to smoke: Remember that each urge typically lasts only a few minutes and will pass whether you smoke or not. Try the delay-and-distract technique: Wait 10 minutes when a craving hits, and keep your hands busy with a stress ball or puzzle. Whenever possible, avoid situations that trigger your urge to smoke.
- Irritability and mood changes: To combat these issues, reduce caffeine intake, try relaxation techniques such as yoga and meditation, or take a short walk.
- Trouble sleeping: Follow tips for good sleep, including establishing a regular bedtime routine, avoiding screens before bed, and trying to exercise earlier in the day.
- Increased appetite and weight gain: Keep healthy snacks like carrot sticks and nuts handy. Stay hydrated with water and try to maintain regular physical activity. Talk to your healthcare provider about medications that may help counteract weight gain, such as Wellbutrin (bupropion).
- Digestive issues: To manage nausea or constipation, eat fiber-rich foods, stay hydrated, and maintain regular meal times.
- Mouth ulcers: Try to avoid spicy or acidic food. Saltwater rinses may also help.
- Depressed feelings or mood swings: Try to stay connected with friends and family and engage in activities you enjoy. If you have a history of depression or your symptoms are severe, your healthcare provider can prescribe medications to help manage depression and nicotine withdrawal.
Nicotine Replacement Therapy and Other Medication
Nicotine replacement therapy (NRT) may help with smoker’s flu and other withdrawal symptoms. It is available in patches, gum, lozenges, nasal sprays, and inhalers, and it can help ease many symptoms.
Beyond the options for NRT, medications like Chantix (varenicline) and Zyban (bupropion SR) help reduce cravings and withdrawal symptoms without using nicotine. Talk with your healthcare provider about which approach might work best for you.
Just as each person’s relationship with smoking is personal, the experience of quitting—and the withdrawal symptoms that may follow—varies from one person to the next. It may not be possible to prevent smoker’s flu completely, but knowing what to expect and planning how to handle symptoms can make successful quitting more manageable.
The method you choose to quit can make a big difference in your withdrawal symptoms. Quitting “cold turkey” (stopping smoking abruptly) may lead to more intense withdrawal symptoms. When you suddenly remove nicotine, your body may react strongly as it adjusts to functioning without it, resulting in intense cravings, irritability, and fatigue.
Gradually cutting back on your nicotine intake may ease the intensity of these symptoms. This approach gives your body time to adjust to less nicotine slowly, though some level of withdrawal is still likely.
While gradual reduction might seem gentler, studies indicate that people who quit cold turkey are more likely to quit smoking long-term.
Regardless of how you choose to quit smoking, take advantage of the many tools available to help you succeed. These include apps for smoking cessation like quitSTART and behavioral counseling.
You may be able to find support through:
- Your healthcare provider or local health clinic
- Free counseling through 1-800-QUIT-NOW
- Free text messaging programs from smokefree.gov
- Smoking cessation programs at local hospitals and community centers
- Group support meetings or counseling services
- Online support communities and forums
- Employee wellness programs at work, if available
- Your health insurance company’s tobacco cessation resources
Smoker’s flu symptoms are often manageable at home with self-care and support. If your symptoms feel severe, prolonged, or particularly hard to handle, talking with a healthcare provider can help you get the guidance and treatment you need.
Consider seeing a healthcare provider if you still feel sad, depressed, or anxious a couple of weeks after quitting or if your symptoms feel unmanageable.
Even if you’re not experiencing severe symptoms, getting professional support early in your quitting journey can set you up for success. A healthcare provider can help you develop a plan for your needs and lifestyle.
Almost anyone who quits smoking goes through some form of nicotine withdrawal as the body and brain adjust to life without nicotine.
Some of these symptoms may include flu-like symptoms, such as coughing, sneezing, fatigue, and headaches—sometimes referred to as smoker’s flu. While these symptoms can be uncomfortable, they typically improve within a few weeks.
Whether you choose to quit cold turkey or gradually reduce your nicotine intake, having a plan to manage withdrawal symptoms can help you successfully move toward a smoke-free life.
