What is smoker’s flu?

Introduction to Smoker’s Flu

Smoker’s flu, sometimes called quitter’s flu, is a term used to describe the uncomfortable symptoms that can appear when someone quits smoking. These symptoms are a direct result of nicotine withdrawal, not an infectious disease like the actual flu.

When you quit smoking, your body and mind react to the sudden absence of nicotine, leading to a mix of physical and mental symptoms. These can include everything from headaches and fatigue to mood swings and trouble sleeping. Understanding that these symptoms of nicotine withdrawal are a normal part of the smoking cessation process can help you prepare for your quit journey.

By recognising that smoker’s flu is simply your body adjusting to life without nicotine, you can better manage the mental symptoms and stay committed to quitting smoking 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.

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. As the body begins to heal after quitting cigarettes or when people quit smoking tobacco, it undergoes a detoxification process that can trigger withdrawal symptoms.

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 quitting 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.

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.

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! Compared to withdrawal from opioid drugs, nicotine withdrawal is generally much milder and less risky; unlike withdrawal from more dangerous substances, the symptoms are usually manageable.

Most people who experience smoker’s flu do so because of nicotine addiction and the sudden reduction in nicotine intake.

The physical withdrawal from nicotine is extremely mild; a slight, empty, insecure feeling which is barely perceptible. Unlike withdrawal from opioid drugs, the symptoms are not life-threatening.

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.

What Are the Symptoms of Smoker’s Flu?

Common symptoms of smoker’s flu include irritability, anxiety, depression, difficulty concentrating, increased appetite, insomnia, headaches, and cravings for cigarettes. These are the symptoms people most frequently report after quitting cigarettes.

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 quit something precious. Many people experience symptoms such as flu-like symptoms, cold symptoms, mouth ulcers, sore throat, runny nose, and even chest pain as part of the withdrawal process:

• 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 candy “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.

Some individuals may experience intense cravings and intense withdrawal symptoms, which can sometimes make symptoms feel unmanageable.

All the above are real physical feelings but they originate from a mental process. They are not genuine flu symptoms.

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 mucus production as the lungs clear out accumulated toxins and debris. As the lungs begin to clear mucus, you may notice coughing up clear mucus as your respiratory system heals. Changes in blood pressure can also occur as the body adjusts to life without nicotine.

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. These quit experience symptoms are temporary and part of the body’s healing process.

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. Using chewing gum or other strategies to keep your mouth busy can help manage withdrawal symptoms. OTC medications such as cough drops and pain relievers can help relieve symptoms like sore throat and headaches. Herbal teas may be helpful for improving sleep and soothing the throat. Taking a few deep breaths can be a quick and effective way to distract from cravings and reduce stress.

It is important to have a plan to manage withdrawal symptoms and prevent nicotine withdrawal symptoms during the quitting process.

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.

Nutrition and Smoker’s Flu

What you eat can have a big impact on how you feel when you quit smoking. Good nutrition helps reduce cravings and supports your overall health, making it easier to manage symptoms like hunger, anxiety, and depression. Focus on eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins to help your body recover and reduce inflammation.

Staying hydrated by drinking plenty of water can also help ease headaches and fatigue, two common symptoms of smoker’s flu. Try to avoid foods high in sugar and salt, as these can trigger cravings and contribute to weight gain. By making healthy food choices, you’ll not only feel better physically but also give yourself the best chance at a successful quit.

Role of Healthcare Provider

When you decide to quit smoking, having a healthcare provider in your corner can make a world of difference. Healthcare professionals are equipped to guide you through the quitting process, offering advice on the most effective quit smoking methods, including nicotine replacement therapy (NRT) and prescription medications.

They can help you choose the right nicotine replacement products, such as patches or gum, to ease withdrawal symptoms and make the transition smoother. Your healthcare provider can also monitor your progress, address any symptoms that arise, and provide support if you encounter challenges along the way. By working closely with a healthcare provider, you can increase your chances of quitting smoking successfully and reduce your risk of developing smoking-related health issues.

Stress Management

Managing stress is a key part of quitting smoking and handling the symptoms of smoker’s flu. Stress can make cravings feel more intense and worsen symptoms like anxiety and depression. Incorporating mind-body therapies such as meditation, deep breathing, or yoga into your daily routine can help you relax and stay focused on your goal.

Physical activity, even something as simple as a daily walk, can boost your mood and reduce stress levels. Make sure to get enough sleep and take time for activities that bring you joy and relaxation. By prioritising stress management, you’ll find it easier to cope with the challenges of quitting smoking and keep your symptoms in check as your body adjusts to life without nicotine.

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.

Some people choose to quit cold turkey, stopping all nicotine use immediately after their last cigarette, while others prefer a gradual approach. Quitting cold turkey can sometimes lead to more intense withdrawal symptoms, but both methods can help you become smoke free. Maintaining a smoke free lifestyle is important for long-term disease control and overall 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.

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.