Quitting Smoking: Weight Gain and Mental Health

This page is general information from public health sources, not medical advice. In an emergency, call 9-1-1 or your local emergency number.

How much weight will I gain after I quit?

Health Canada’s guide for people quitting says most people gain about 4 to 6 kg, or 8 to 13 lb, in total. Not everyone gains that much, and some gain nothing. Its after-you-quit page calls weight gain a common concern and explains why: appetite may increase once you stop smoking. HealthLinkBC says most people gain some weight at first and advises keeping the focus on quitting.

What helps, according to Health Canada: a healthy diet, low-calorie snacks kept within reach, and more physical activity. Keeping nutritious snacks on hand is the specific tip it gives for cravings.

Is a few kilograms worth worrying about? Health Canada’s own account of what smoking does is the context. Its page on premature death says smoking can reduce life expectancy by about 10 years, and calls quitting the most important thing someone who smokes can do to improve their health. See the quit smoking timeline for what you gain in return.

How will my mood change?

Nicotine withdrawal affects mood. Health Canada says you may feel restless, angry or sad and have difficulty concentrating or sleeping. Symptoms usually begin within one to two days, peak in the first week and last about two to four weeks; the guide says the first four weeks are typically the hardest. Feeling a little low or tired for a few days is a normal sign of withdrawal.

For many people the longer-run direction is positive. Health Canada cites research linking quitting to a decrease in depression, anxiety and stress. It suggests coping with stress by talking with someone, setting aside relaxing time, eating regular meals, exercising, breathing exercises and meditation.

When should I talk to a health care provider?

Health Canada gives a clear marker: if sadness or depression lasts beyond three weeks after your quit date, talk to a health care provider. The older guide uses stronger wording for the same threshold, telling readers to see a health care professional right away. Sleep problems that do not pass are also worth raising.

Three weeks is the threshold for a routine conversation, not a waiting period. If you feel unsafe, treat it as an emergency and call 9-1-1 or your local emergency number.

Can I quit if I have depression, anxiety or another mental health condition?

BC’s clinical guideline on tobacco use disorder says smoking rates are higher among people with mental health and substance use disorders, so more encouragement and support may help. It says nicotine replacement, varenicline and bupropion are effective and well tolerated in adults with psychotic, anxiety and mood disorders. Health Canada’s page on after-you-quit does not discuss particular conditions or medication adjustments, so involve the clinician who prescribes your mental health medication. The medications page lists the options and who can prescribe them.

What else can I use?

Counselling and quit lines are free. Health Canada’s pan-Canadian number is 1-866-366-3667, and your province’s service is in the free quit help by province table. Two related pages cover the hardest stretch: how long cigarette cravings last and the first week without smoking.