When you quit smoking, you can expect both physical and emotional changes as your body adjusts to life without nicotine. Here are some common symptoms and changes you may experience:

• Withdrawal symptoms: These can include cravings, restlessness, trouble concentrating or sleeping, irritability, anxiety, and increases in appetite and weight gain. Withdrawal symptoms can be challenging, but they are a sign that your body is recovering from the damage caused by smoking. Many people find that withdrawal symptoms disappear completely after two to four weeks.

• Physical changes: Within six hours of quitting smoking, your heart rate will slow and your blood pressure will become more stable. Within one day, your senses of taste and smell will start to improve, and your body will begin to clear out mucus and other debris left from smoking. Within two days, your oxygen levels will have risen, making physical activity and exercise easier to do. Within three days, the nicotine levels in your body will be depleted, but you may experience moodiness, irritability, severe headaches, and cravings as your body readjusts.

• Emotional changes: Many people experience irritability, anger, anxiety, and depressed mood when they quit smoking. These feelings are normal and will pass with time. Former smokers may also get urges to smoke months or even years after they quit, but these urges will occur less often over time and eventually stop completely.

• Weight gain: Some people experience an increase in appetite and weight gain when they quit smoking. Planning ahead and changing your routine can help avoid triggers that tell your brain its time for a smoke. Better Health Channel has tips on managing weight gain when you quit.

• Challenges: Many people run into bumps on their journey to becoming smoke-free, such as gaining weight, urges to smoke, and withdrawal symptoms. Its important to have a plan in place to beat cravings and triggers. Evidence-based cognitive behavioral therapy in group or individual settings can increase the odds of success and can be combined with medications.

Remember that quitting smoking is a journey, not a single event. Setbacks and occasional lapses are normal, but commit to keep trying. The benefits of quitting smoking begin in as little as one hour after the last cigarette, and the sooner you quit, the faster you will reduce your risk of cancer, heart and lung disease, and other conditions r...