Quit21Day 25 after quitting smokingMost of it is over
By Yevhenii, who smoked for 26 years · Updated 30 Oct 2026 · 2 min readWhat's happening in your body
In the research that tracked withdrawal symptoms day by day, irritability, anxiety, restlessness, poor concentration and disturbed sleep had returned to their starting level within two to four weeks for most people. Two things last longer. Appetite stays raised for months. Cravings continue, less often and more briefly, triggered by situations rather than by the clock.
What to expect
A fairly normal day, which may be the most noticeable thing about it. Expect appetite and the occasional craving to stay around, and expect them to be easier to see coming. If most days do not feel like this yet, it does not mean you are doing it wrong. Two to four weeks is the range for most people, not a deadline for everyone. One thing is worth an honest look, though.
If your mood has been getting heavier over these weeks rather than lighter, if low mood is deepening instead of lifting, speak to a doctor. A minority of people who stop smoking go through this, particularly those who have had depression before, and it is treatable. It is not a reason to smoke and not something to sit out alone.
Try this
Scroll back through the moods you have logged in the Diary over these weeks and see which way they are heading.
What else you could do
If they have been getting lighter, however unevenly, notice what helped and keep doing it. If there are gaps, answer the mood question at tonight's close, because a record you keep is worth more than a memory. If they have been getting heavier, book the appointment this week instead of waiting to see whether it passes.
Sources. Hughes, 2007.