What is smoker’s flu?
The last thing you expect when you quit smoking is to feel worse than you did before, but some people experience what they describe as smokers flu. So what is “quitters flu”, how bad can it get, and how long does it last?
What’s stopping you?
Not sure if you’re ready to stop smoking? Worried about finding it difficult?
Start the quizIt’s important to note that smoker’s flu is not an infectious disease. Instead, it refers to a set of withdrawal symptoms that mimic the flu, but it is not contagious or caused by infection.
Introduction to smoker’s flu
Smoker’s flu, sometimes called quitter’s flu, is a term used to describe the collection of symptoms that can appear when you stop smoking tobacco.
This condition is a direct result of nicotine withdrawal, as your body and mind adjust to life without cigarettes. When you quit smoking, you might notice a range of physical and mental symptoms, these can include flu like symptoms such as coughing, fatigue, headaches, sneezing, and a sore throat. Alongside these, some people experience mental symptoms like mood swings or trouble concentrating.
While these symptoms can feel overwhelming, it’s important to remember they are a normal part of the process as your body recovers from smoking. Understanding what smoker’s flu is and how it relates to nicotine withdrawal can help you prepare for your quit journey and make it easier to stop smoking tobacco for good.
What causes smoker’s flu
Smoker’s flu, often referred to as tobacco cessation syndrome or nicotine withdrawal syndrome, encompasses a range of symptoms that can occur when individuals quit smoking or are quitting cigarettes. When someone quits smoking, the body begins to recover and eliminate nicotine, starting the healing process.
The term “flu” is somewhat misleading as it does not involve an actual influenza virus but rather reflects the body and mind’s response to the absence of nicotine. The last cigarette marks the start of the body’s healing process, and as nicotine intake drops, especially for those who smoked for a long time, noticeable changes can occur.
Some of the symptoms are genuinely physical, and some are the result of a mental process caused by the belief that the former smoker has made a tremendous sacrifice by giving up something they enjoyed.
It is this thought process that causes cravings, and it’s important to understand that cravings are real physical feelings with no physical cause. Nicotine addiction is the underlying reason for these withdrawal symptoms.
The important thing to remember is that there is nothing negative about quitting smoking – the real physical symptoms are extremely mild and really easy to deal with and as long as you use a method to quit smoking that changes the way you think about smoking and quitting smoking, the cravings simply aren’t an issue. Quitting smoking also reduces the risk of respiratory diseases such as influenza and pneumonia.
Some so called experts believe that the primary cause of smoker’s flu is nicotine withdrawal – yet millions of smokers have quit without suffering any discomfort at all. Even chain-smokers!
However, quitting methods matter: those who quit cold turkey or abruptly stop nicotine intake may experience more intense withdrawal symptoms compared to those who gradually reduce their nicotine intake. Unlike withdrawal from opioid drugs, nicotine withdrawal is generally not dangerous.
The physical withdrawal from nicotine is extremely mild; a slight, empty, insecure feeling which is barely perceptible.
Now that doesn’t sound much like flu does it?
When you look at the symptoms of smokers flu it helps to identify which are genuinely physical and which are primarily caused by a frame of mind.
Nicotine Withdrawal
Nicotine withdrawal is what happens when you stop supplying your body with nicotine after quitting smoking. As your body detoxes from nicotine, you may experience a variety of nicotine withdrawal symptoms.
These can include intense cravings for cigarettes, irritability, anxiety, and even feelings of depression. For many people, these withdrawal symptoms are the toughest part of quitting smoking. Nicotine replacement therapy (NRT), such as nicotine patches, gum, or lozenges, can help by providing your body with a controlled, lower dose of nicotine. This can reduce the intensity of cravings and other symptoms, making it easier to manage the transition to a smoke free life.
Using nicotine replacement as part of your quit plan can help you handle withdrawal symptoms and stay on track with your goal of quitting smoking.
What Are the Symptoms of Smoker’s Flu?
Common symptoms of smoker’s flu include irritability, anxiety, depression, difficulty concentrating, increased appetite, insomnia, headaches, cravings for cigarettes, mouth ulcers, cold symptoms, chest pain, and weight gain.
Symptoms people experience can vary widely and are part of the quit experience symptoms. Some may notice only a few mild symptoms, while others may experience several at once.
Yet, none of these are genuinely physically triggered by nicotine withdrawal. They are the result of a very specific thought process.
Let’s examine the causes of these symptoms which all derive from the former smoker’s belief that they can’t have something they want, that they’ve given up something precious:
- Irritability – “I want a cigarette but can’t have one…UGH!”
- Anxiety – “I wish I could smoke, how am I going to cope”
- Depression – “I miss smoking, I’m never going to be allowed to do it again”
- Difficulty concentrating – “I want a cigarette and I can’t get rid of the thought”
- Increased appetite – “I want a cigarette but can’t have one so I’ll eat instead”
- Insomnia – See all the above, anyone feeling irritable, anxious, depressed, unable to concentrate, and overeating is likely to suffer sleep problems – especially if they’ve been eating sugar and carb laden sweet “treats” or “comfort” food.
- Headaches – See all the above
- Cravings – “I want a cigarette but can’t have one…AGH!!!” It is the cravings that trigger all of the above.
All the above are real physical feelings but they originate from a mental process. They are not genuine flu symptoms.
If your symptoms feel unmanageable, it’s important to seek support from a healthcare professional or support group to help manage withdrawal effectively.
The only link between smoking and flu is that if you don’t “get your head right” when you quit smoking it can make you feel lousy.
However, if you use a method to quit smoking that helps you change the way you think about quitting, something thoroughly unpleasant can actually be easy and enjoyable without any hint of quitter flu.
Change the way you think about cigarettes and smoking and there’s no need to suffer.
The only physical symptoms of nicotine cessation are the extremely mild symptoms of physical withdrawal from nicotine (a very slight, empty, insecure feeling) which is barely noticeable and perhaps a cough for a short period caused by the healing of the respiratory system leading to increased coughing and clear mucus production as the lungs work to clear out accumulated toxins and debris.
Anyone comparing it to flu has never experienced flu.
It’s this last element, the smokers cough, that has led to the colloquial term “smoker’s flu” with all the avoidable symptoms caused by negative thought processes that make some former smokers feel lousy for a while.
How is Smoker’s flu treated?
Can stopping smoking make you ill?
No, it cannot. It can make you feel ill if you go about it using willpower rather than a method that changes the way you think about cigarettes and smoking.
Change the way you think about cigarettes and the unpleasant symptoms of smokers flu disappear and you can really enjoy the effects of quitting smoking.
Those who don’t realise how easy it is to change the way they think about cigarettes and smoking tend to treat smoker’s flu by attempting to manage the symptoms rather than the cause.
They stay hydrated, maintain a healthy diet, engage in physical activity, and use nicotine patches, gum etc. To manage withdrawal symptoms, people often use OTC medications such as pain relievers and cough drops to help with sore throat, runny nose, and trouble sleeping. Herbal teas can also help promote relaxation and improve sleep.
Chewing gum or other activities can keep your hands and mouth busy, which helps manage cravings and withdrawal symptoms. Strategies to prevent nicotine withdrawal symptoms include using nicotine replacement therapy and adopting healthy lifestyle habits.
Ironically, they still end up feeling lousy because they’re not dealing with the cause of the symptoms, the belief that they’re missing out on something by quitting smoking.
Role of Healthcare Provider
A healthcare provider can be a valuable partner when you decide to quit smoking. They can help you choose the best quit smoking strategies for your needs, whether that’s nicotine replacement therapy, prescription medications, or counselling.
Your healthcare provider can also help you create a personalised quit plan, set achievable goals, and monitor your progress as you move through the stages of quitting smoking. If you experience symptoms of smoker’s flu or find withdrawal symptoms difficult to manage, your provider can offer support, advice, and encouragement.
Having a healthcare provider in your corner can make a big difference, helping you navigate challenges and celebrate your successes as you work toward a smoke free future.
Nutrition and Smoker’s Flu
What you eat can have a big impact on how you feel during your quit smoking journey, especially when it comes to managing symptoms of nicotine withdrawal. Eating a healthy, balanced diet can help reduce cravings, boost your mood, and support your overall health as your body recovers from smoking.
Foods rich in antioxidants, like fruits and vegetables, can help reduce inflammation and support your lungs as they heal. Staying hydrated by drinking plenty of water can thin out mucus and ease congestion, which are common symptoms of smoker’s flu. It’s also a good idea to avoid sugary and processed foods, as these can increase hunger and anxiety, two common symptoms of nicotine withdrawal.
Pairing good nutrition with regular physical activity and stress management techniques can help you manage common symptoms and improve your chances of quitting smoking for good.
How to Prevent Smoker’s Flu
Understand why you smoke, why you want to quit, and look forward to a life of freedom rather than be weighed down by a feeling of doom and gloom.
Effective smoking cessation strategies are important for disease control and can help prevent smoker’s flu by reducing the risk of withdrawal symptoms and supporting overall public health.
This isn’t just a case of looking on the bright side; it’s the only side. Getting free from cigarettes and smoking is genuinely wonderful and as long as you understand how you became tricked into smoking and into believing that you enjoyed it – you won’t miss it at all.
If you don’t miss it at all – you won’t crave for it or mope after it. If you don’t crave it or mope after it, you won’t feel any of the unpleasant symptoms listed above.
Coping with Smoker’s Flu
You don’t have to cope with smokers flu any more than you have to cope with a small pebble in your shoe.
If you get rid of the small pebble – the discomfort disappears.
Only a fool would think of strategies of coping with a pebble in their shoe rather than simply removing it.
However, if you are experiencing withdrawal symptoms, taking a few deep breaths or practicing deep breaths can help distract from cravings and make coping with symptoms easier.
How Long Does Smokers Flu Last?
Change the way you think about cigarettes and smoking with a method that helps you to do that and you won’t have smokers flu – let alone need to suffer it for any length of time.
