Tips for handling nicotine withdrawal – Join the EX Program Nearly 50% of young people who use nicotine are considering quitting in 2025. To help, free tools and resources...
Tips for handling nicotine withdrawal – Join the EX Program
Nearly 50% of young people who use nicotine are considering quitting in 2025. To help, free tools and resources are available through EX Program, a digital quitting platform by Truth Initiative and Mayo Clinic.
EX Program supports people of all ages looking to quit any tobacco or nicotine product through interactive support, personalized quit plans, and the nation’s most established online quitting community.
Users can share experiences with other quitters, read advice and tips from Mayo Clinic cessation specialists, and hear from former tobacco users about topics including how to handle nicotine withdrawal.
Exercise
Physical activity is a reliable way to crush cravings, by both offering a distraction and boosting endorphins and dopamine.
Find distractions that take the mind away from cravings
Cravings from nicotine withdrawal can be acute, with symptoms ranging from emotional (irritability, anxiety, depression) to physical (restlessness, headache, trouble sleeping) making it feel more difficult to handle the demands of daily life. However, cravings will pass eventually, and purposefully using a distraction to take the mind off cravings will help speed up the process. Each time someone fights through a craving, they build confidence – making it a little easier each time.
Lean on your support system
For people quitting nicotine, support and encouragement from friends and loved ones can make a big difference
Find stress solutions
People often smoke or vape nicotine to deal with stress. When quitting, it’s key to find healthy coping mechanisms for stress that don’t revolve around nicotine. Meditation, breathing exercises, or grounding techniques bring your attention to the present moment and can help redirect thoughts or cravings.
(Source: https://truthinitiative.org)
