Manage moods

If you experience low moods, bad moods, anxiety or irritability after you quit smoking, you’re not alone! Remember that these feelings are temporary and will get easier after the first four weeks.

Coping strategies to manage moods:

  • Remember your reasons for quitting. Remind yourself of your deliberate choice to quit smoking and your reasons for quitting. Sign up for a personalized Quit Plan to identify your reasons and track your progress. 
  • Reward yourself and celebrate milestones. Congratulate yourself regularly and give yourself credit for overcoming each milestone. Quitting is a big deal!
  • Be patient with yourself. Remind yourself that the feeling is temporary and will go away. 
  • Stay active. Try any kind of exercise, from taking a gentle walk to joining a class or team sport. Any effort to stay active will help!
  • Structure your day and be nice to yourself. Make plans with other people and try to stay busy. Having regular contact and getting out of the house can help boost your mood. Schedule things that make you feel good. Small things can make a big difference.
  • Try relaxation or deep breathing exercises. Try taking 20 slow breaths to help you relax and deal with difficult situations. 
  • Get support. Don’t feel like you have to bear negative moods alone. Friends, family and others are there to support you. Tell your network what they can do to support you best. Visit our community forum to share with others who know what you are going through.

Everybody has down days and times when they feel sad, but sadness and depression are different. Try to monitor your mood shifts. If mood changes do not improve over time, contact your doctor or other health care provider. You might also want to speak with one of our Quit Coaches for extra support and advice about next steps.