Quit Support
10,574 members18,083 posts

Hello everyone


I've been smoke free for seven weeks now. Feel really lonely as if I've lost my best and only friend. LOL

Smoked for 40odd years 20 +per day.

Is there anyone who has really down days? Where you just can barely face the day. I would be so grateful if anybody could tell me what's it's like for them.

Thank you from sue

23 Replies

Hi Sue Welcome aboard. :) I am posting an article about depression, as we have a lot of new members who are feeling the same as you.


Depression is an issue of focus for many who quit smoking. At times, quitting smoking is an extremely difficult thing to do, and it is difficult enough when you're feeling happy. I would venture to guess that many people have relapsed during periods of depression; it is more difficult to stay focused and maintain resolve and motivation. For those people who suffer bouts of depression during the cessation process, the condition is usually mild and temporary.

People who have been diagnosed and or treated for depression prior to quitting smoking should monitor any changes in symptoms carefully as they begin and move forward in their smoke-free journey. Some may experience changes in their symptoms, which may necessitate a change in treatment. If you experience drastic mood changes when you quit smoking, or if they persist for an extended period of time, a visit with your physician is advisable.

If you find yourself suffering the more common temporary emotional upset, try to relax and let the feelings come as they will. Quitting is a big change in lifestyle, and you will react, to some degree, both emotionally and physically. And think about it; there really is no reason to deny your emotions; they are personal, and they belong to you.

Symptoms of depression may include:



difficulty concentrating

anxiety or an "empty feeling


changes in appetite (more or less)

loss of interest in hobbies, activities

emotional irritability

While quitting smoking, the body and the mind are in a state of transition, and it's not uncommon for new ex-smokers to struggle with their emotions.


It helps to build up a reservoir of gratitude. When you're feeling down and having a difficult time finding the positives, quitting smoking is always there; you can always feel good about that. Take time at the end of the day to acknowledge the importance of what you are working to accomplish. It will help you fill that reservoir. Find comfort in knowing that you are being kind to your body. Gratitude will help offset negative feelings and make it easier for you to manage depression due to quitting tobacco.

Change Your Mind

One of the greatest challenges new ex-smokers face is a very important change in perspective. It is that shift in thinking from seeing smoking as an exercise in deprivation to realizing that it is in fact one of the best gifts you've ever given to yourself. This is a crucial step in the process, and it is with this transformation that many see the symptoms of depression begin to lift.

While you are moving through this transitional period, crying, whining, and even screaming are all preferable to inhaling deadly chemicals. Early in the quitting process, some resort to lighting up because they perceive smoking to be something that offers comfort.

Smoking is not comforting; it is familiar.

Time away from smoking makes it less familiar; you'll begin to see nicotine for what it is...a highly addictive drug which robs people of time with those they love and seeks to kill, one puff at a time...if you let it. Give yourself time to develop new and healthier coping strategies. Don't buy the lie. There is never a good reason to light up.

It's likely that many of you who are feeling down, felt happy recently. You'll feel that way again. In the meantime, you can find comfort in turning to your friends, your family, or your faith. In time, these will become the more familiar sources of comfort to you, and smoking will become that thing that you thought used to make you feel better. Take comfort too, in knowing that millions of people have been through this process and not only have they lived to tell about it, but many include it among the most rewarding and life-affirming experiences of their lives.

So, if you've quit smoking in the last few weeks or months and are feeling blue, please be patient with yourself. You are going through some big changes, and your body and mind need some time to adjust. Do any little things you can think of to give yourself a little lift. Rent a comedy, try a new hairstyle, call a friend, go shopping; spend a little of the money you're saving since you quit, and buy yourself something special. Keep reminding yourself that it is a temporary state, and you'll find happier days ahead; with them will come a tremendous sense of pride and empowerment.


Hi ya sue, sorry to hear you feel so low, admin have given you lots of fantastic advice and an insight into how our brains are tricking us into lighting up a ciggie, don't do it!!! You have done so well getting to 7 weeks, I am on 12 days and have low times but I just go on here for support, everyone on here knows how you are feeling because they have felt the same way, your not alone, no need to feel lonely anymore because you are in good company now, with lots of new non smoking friends!!! Who are extremely supportive, 7 weeks is so good and you should be so proud of yourself sue, keep going and as everyone says on here slowly the depression will lift and things will get better for you, hope I have been of some help, keep in touch xx


Hi Sharon

Thanks so much for the welcome. It does help to know that you are not alone. I will never smoke again and I have read that it gets easier at 3-4 months when the receptors in your brain start to change. Anyway it's all I can cope with...one day at a time.

I'm going to read as much as I can on the forum.

Hope to speak again soon


1 like

Hi there Sue & welcome to the wonderful world of quitting the evil weed for good !!! I think the very wise Jilly has said it all but I think you'll find that a HEAP of people feel the same as you do or at least did feel like you on the early days of their quit, I know I did.Seven weeks is AMAZING, HUGE congrats on getting this far,you're a total superstar.Be patient with yourself,it's like loosing a part of yourself that's been a BIG part of your life for an awful long time.I smoked 15 + a day for 38 yrs & felt like you do now for a little while but the feeling will go and it will be replaced by the realization that you're doing something awesome for yourself & that cigarettes were never ever your friend,they just made you feel like that to keep you dependant on them.You don't need friends that will ultimately kill you or leave you dependent on an oxygen cylinder in order to breathe.

Make a list of all the good things that have come out of you not smoking (money saved,able to taste things better,able to breathe)

and on those bad days get it out just yo remind yourself why you're doing this.

All bad things ultimately pass,this feeling will too.




Aaaaaaah thanks. I love your name!


Don't ever feel like you're doing this alone,there's always someone on here who knows just how you're feeling because we've all been there.If you get low or just need a gentle shove to keep you going always just SHOUT someone will be there for you,it's what's kept me going for 14 months.Stay in touch.

1 like

WOW Sue, 7 weeks.... WHOOOOHOOOO :) That's a great quit you have got going on there :)

Sorry to hear your feeling a bit low.... don't worry I think it's fair to say that most of us quitters suffer with this at some point or another during our quit :(

You have to remember that a cigarette is NOT your friend, amongst other things its trying to KILL you.... it makes you skint, smell, gives your lungs a really awful time, stunts your growth, hardens your arteries, ages you and increases your risk of Cancer......... would you invite someone into your home who would do that to you???? NO - so kick out those white sticks and give em a restraining order...... that way they aint allowed near you :)


Oh droopy

You have made me laugh. Just in the hour or so I have used this forum...I feel so much better. I think I was just a bit lonely. Many congratulations on your own quit. Hope to speak again.

All the best from Sue


Stick around Sue coz I get worse..... :O :P

1 like

Hi ya Sue, a big warm welcome to this lovely quit support community :) :) and WOW, your 7 weeks quit already :) :)

Sue, you will never be alone on here gal, cos there is always somebody around :) :)

If you need any help, no matter how trivial, you just flippin shout out Sue :) :)

Please stay with us :) :) Pete :)


Hi Sue. And big warm welcome to the quit support community. And well done for bring 7 weeks smoke free. That is really good. I am 6 weeks smoke free. And sometimes I get down as well. When I feel like that I come on here and talk to the people on here. And that helps me lot. :D xxx


Hi Holly

I've just lost the post I wrote to you. I'm using my kindle for the moment. Thanks for the lovely warm welcome. You and I are so close, I quit October 4th. We,'ll be able to compare notes.

I have been on another forum Holly, mostly Americans and Canadians. Lovely people but a bit over the top for me. It was all Yahoo and whoo hoo have a wonderful smoke free day quit buddy.

LOL, my nerves were on edge. Hope to speak soon, off to watch the Jungle now. Night Holly.


Hi Fresh. Yes we can compare notes. Yes I am on group on facebook there are all Americans as well. And I find them over the top as well lol. But the people on here are really nice and have helped me lot. I hope you like watching the Jungle. I have not got into this year :D xxx

1 like

Hi Sue and a a BIG welcome to quit support. Congratulations on getting through 7 weeks off the cigarettes :) :) that is a huge effort and you really have gone through the worst :) :). I too had days where i felt really down and out and on some of those days was quite tearful. My hubby spends a lot of time away from home with his work so it was easy for me to wallow in self pity :D :D

It does get better, for me, i am currently not having any effects from quitting at all other than the occasional craving that comes from nowhere. I just ride them out as i know they do not last long . I do love the NOPE mantra - Not One Puff Ever....that convinces me that i will always remain a non smoker. :) :)

Good luck on you journey of being smoke free, enjoying the extra money your saving :) :) Treat yourself :) cos you are worth it

1 like

Ahhh thanks so much. Well done to you, that is fantastic and you sound so happy in your quit. I've heard that the 3 and 4 th months can be pretty intense.

Hope to speak soon. Thanks again for the lovely welcome.


i know that no two quits are the same, but if it is any help i wrote about my first 3 months, the link below will take you there.


1 like

Hey Sue, a huge welcome to our on-line stop smoking community / family :-)

You've been offered lots of sound advice so far, we really do have a great bunch of members who are more than happy to share their experiences, advice and opinions - please choose the best that works for you, although most often you'll agree that we are all singing from the same song sheet ;-)

Stay strong and try and have fun on this roller coaster ride,- you can do this :-)

1 like

One tip that works for me when I'm feeling a bit down is just to smile. Try to think of something nice, get a smile on your face and keep it there!

It won't work at all for serious depression but, for a slight dose of the blues, it does help - and everyone else seeing you will smile too! (They'll probably think you are daft!)

It sounds silly but just try it - imagine you are smiling at a secret joke. Before you know it the world will look a nicer place.


Morning freshandclean!

Wow, you are doing so well! Big congratulations on 7 fantastic no smoking weeks!

Wishing you a great day today, and lots of smiles :)



1 like

Hiya freshandclean :)

Welcome to quit support and love the name :)

Congratulations on 7 weeks quit, be very proud of yourself :)

We all have good days and bad days so hang in there as it really does get better :) x


Dear sue,

Welcome and congrats!

Some of us feel better instantly when drowned in smilies and others appreciate when our pains get taken seriously. We are all different. I profit a lot from the actual experience reports on this side, such as glolin's. I just crossed the 3 months mark and hope to also post one soon. Today I'm also having a fairly low day. It's not always that bad. Things keep changing and the journey keeps being interesting. Sometimes things get worse before they get better. In my case, anxiety, breathing, sore throat, insomnia have all been getting worse, while people are telling me how much better I look. I know from others here that things will get better eventually. The worst thing for me so far was my loss of focus and concentration, it had major consequences, but things turned back to normal after 6 weeks in that register for me.

If you have smoked for 40+ years do not compare yourself to people who started smoking as adults. It makes a huge difference of whether you have a recollection of an adult life without cigs or not. I don't, I started with 13, smoked for 35 years. I'm feeling like I am learning to walk again, well not literally walk, but literally eat, digest, being social and working. there are millions of new experiences as everything is different without cigs, and not everything is worse though. Just gave my first public talk without cigs, I was nervous, but I did not get the usual dry mouth, yeah! Make the tiny things count.

1 like

Hi Astrids,

Great read, its sounds like yours and my quits have been very similar. I hit the 5 months in a couple of days time and i have say,,i still get cravings from time to time, but can go days on end without them. The cravings used to scare me as i felt that one day i would weaken . These days i kinda shrug them off..and admire Mr Nics determination at trying to suck me in.

I think knowing that smoking is an addiction..and we will probably always be plagued by cravings of some form, for me it was treat it all lighthearted as i would be less likely to dwell on the actual craving itself. SO far its worked :) :)


There's no easy way to quit cigarette smoking base from what I've experience also. It's a process and you must have the will and discipline to do it. Stand with your decision. If it's really quitting, then that means REALLY QUIT. Anyway, there are better smoking alternatives today that has been introduce in the market. You can consider those things if it's really giving you a hard time. Some alternatives and easy way to lessen you cravings for cigarette are laser acupuncture and the use of electronic cigarette which I prefer right now. It helps me a lot in quitting the use of traditional cigarette. Good luck to you my friend!


You may also like...