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"There's this real roller-coaster ride of not feeling well and being irritable and having cravings," he said

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After-meal trigger: Immediately brush your teeth or chew sugar-free gum Stress trigger at work: Step outside for a 3-minute walk no cigarette, just movement Social trigger: Hold a drink in your smoking hand, keep your mouth busy Morning coffee trigger: Switch to tea for the first two weeks, or change where you drink it For more detail on what happens to your body during withdrawal, our guide on the nicotine withdrawal timeline breaks down the first 72 hours through to week four useful reading before your quit date