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Nicotine’s immediate effects on the body include decreased appetite, heightened mood, increased heart rate and blood pressure, nausea, diarrhea, and increased alertness. In the long term, however, this highly addictive substance affects the body’s cardiovascular, digestive, oral, reproductive, respiratory, and nervous systems in more sinister ways. This article discusses what nicotine does to the body.

What Happens When You Use Nicotine

When you inhale cigarette smoke, the nicotine in the smoke is rapidly absorbed into the blood and affects the brain within 10 seconds. Nicotine then triggers chemical reactions that temporarily boost feelings of pleasure and concentration.

But these sensations are short-lived, subsiding within minutes. In the long term, nicotine has effects on many different parts of the body:

• The brain: Nicotine can change the chemistry in your brain and is linked with an increased risk of psychiatric disorders such as major depressive disorder and bipolar disorder.
• Skin: Nicotine constricts the blood vessels, which prevent nutrients from getting to the skin. This may cause premature aging and wrinkles.
• Heart: In addition to an increase in heart rate and blood pressure, nicotine narrows the arteries, which increases the risk of a heart attack.
• Lungs: Smoking cigarettes or using vapes limits your lung capacity over time, which can also cause illnesses like chronic obstructive pulmonary disease (COPD) later on.

What the Experts Say

To date, there have been studies showing benefits of nicotine, including decreased tension and increased cognition. The stimulant also has shown promise in holding off cognitive decline in Alzheimer’s, delaying the progression of Parkinson’s disease, and treating ADHD and schizophrenia.

Still, health professionals continue to warn about the dangers of nicotine use, especially among adolescents, whose brains continue to develop until age 25. Nicotine may negatively affect the parts of the brain that play a role in attention, memory, learning, and brain plasticity.

Off-Label and Approved Uses

Nicotine replacement therapy (NRT) was the first pharmacological treatment approved by the FDA for smoking cessation. Studies show that using the nicotine patch can double the rate of a person’s smoking cessation success, especially when combined with support.

There are a variety of available NRT products, including:

Methods of Nicotine Use

Cigarette smoking is the primary way people use nicotine, with one pack of cigarettes providing some 250 “hits” of the addictive substance.

In the past several years, electronic cigarettes (e-cigarettes and vapes) have joined more traditional nicotine-containing products such as cigarettes, pipes, cigars, chewing tobacco, snuff, and hookahs as popular ways to ingest nicotine.

Signs of Use

Cigarette smell is easy to detect on someone who smokes. Vaping is more discreet, but there are still some signs of use:

• Devices: E-cigarettes, vape pens, tanks, disposable cartridge pens, and other types of vapes
• Thirst: Caused by propylene glycol in many e-cig liquids
• Irritability: A classic sign of nicotine withdrawal
• Nosebleeds: From dry nasal passages
• Sweet smells: From flavoring in vape liquids

Tolerance, Dependence, and Withdrawal

Nicotine is extremely addictive, and when used regularly, your body and mind learn to expect a certain amount of nicotine each day. If you don’t fulfill these cravings, withdrawal symptoms can be intense. You can quickly build a tolerance to nicotine, needing more to reach the desired effect. This is one reason why it’s so hard (but not impossible) to quit smoking.

How Long Does Nicotine Stay in Your System?

Nicotine (in the form of a cigarette, pipe, or e-cigarette smoke) is mostly absorbed into the body through the lungs as well as the membranes in the mouth and throat. It can also be absorbed in your gastrointestinal tract (via chewing tobacco, nicotine gum, and lozenges) or your skin if you use a nicotine patch.

Nicotine is metabolized mainly in the liver and is excreted in urine and feces. How long it stays in your system depends on many factors, including your age and weight; the type of nicotine product; frequency of use; and your hydration and physical activity levels.

Here are some general estimates for how long nicotine is detectable in your system:

• Saliva test: One to four days
• Blood test: Two to four days
• Urine test: Two to four days
• Hair follicle test: Up to 90 days

Many routine drug tests screen for nicotine.

Addiction

Nicotine is highly addictive, activating the same reward pathways in the brain that drugs such as cocaine and amphetamines do, although to a lesser degree. It also increases the level of dopamine, a neurotransmitter responsible for feelings of pleasure and well-being.

This release of dopamine contributes to the cycle of addiction, as the brain’s dopamine receptors crave more nicotine over time.

Withdrawal

The acute effects of nicotine wear off within minutes, so a smoker must continue smoking frequently to maintain the pleasurable effects. Should nicotine levels drop, the person will begin to feel edgy and agitated. Other physical and psychological symptoms can include:

• Constipation, gas, stomach pain
• Cough
• Cravings to smoke
• Dry mouth
• Fatigue
• Headache
• Inability to concentrate
• Insomnia
• Postnasal drip
• Sore throat
• Sore tongue and/or gums
• Tightness in the chest

Treatment for Addiction and Withdrawal

Overcoming nicotine addiction is hard but very possible. To set yourself up for success, prepare by choosing a quit day. Mark it on your calendar, and from that point on, do your best to discontinue the use of any nicotine product other than a cessation gums, patches, etc.

Therapy

Cognitive behavioral therapy (CBT) can be effective in quitting the nicotine habit. During a CBT session, a therapist will help you understand your triggers for using nicotine products and teach you healthy coping mechanisms to turn to instead.

Motivational interviewing is another therapeutic technique during which a counselor will help you become more motivated or inspired to pursue your goal of quitting smoking. They will help you answer important questions, such as: What is getting in your way of quitting? How can you align your values with your actions?

In a mindfulness session, a counselor teaches you how to detach yourself from your cravings for nicotine. Mindfulness practices can help you learn to tolerate your cravings and triggers to smoke instead of giving in to them.

Medications

A doctor may recommend a prescription medication to quit smoking such as Chantix (varenicline) or Zyban (bupropion).

Chantix works by reducing the feeling of pleasure a person gets when they use nicotine. Both Chantix and Zyban can also help relieve the symptoms of nicotine withdrawal. Zyban can also help reduce nicotine cravings. Potential side effects can include headache, nausea, mood changes, trouble sleeping, and seizures.

A doctor might also recommend nicotine replacement therapy (NRT) separately or in addition to another medication. NRT administers small amounts of nicotine without the other toxins in cigarettes and other nicotine products. It can help reduce cravings during nicotine cessation and lessen nicotine withdrawal symptoms.

Lifestyle Changes

Let your friends and family know that you’re quitting. By enlisting their support, you improve your chances of success. If you have friends or family who use nicotine, you might request that they refrain around you.

Make a list of smoke-free social activities to engage in, such as going to the movies or a museum. Know your triggers to use nicotine, and have a plan to avoid or cope with them. If you associate alcohol with cigarettes, for example, you might avoid drinking or going to bars until you can manage your cravings.

How to Get Help

Behavioral support can help you quit. Research has shown that it increases the success rate by 10% to 20% among those already using pharmacotherapy for quitting smoking.

Whether you prefer to quit cold turkey or use a quit aid, understand that recovery from nicotine addiction is a gradual process of release. With perseverance, however, freedom from nicotine addiction is doable, rewarding you with proven benefits.

Your daily dose of coffee, tea, or soda might seem like just what you need to rouse you from your sleep or help get you through the midday doldrums, but there are reasons you might decide to quit your caffeine habit. It could be giving you bothersome side effects, or maybe those specialty coffees from coffee shops are just costing too much. No matter your reasons, there’s one thing you’ll probably have to contend with—caffeine withdrawal.

Caffeine withdrawal occurs when someone who has been consuming caffeine regularly stops. Most people who regularly consume caffeinated beverages are familiar with at least some caffeine withdrawal symptoms.

If you skip your morning coffee, you might feel some of these unpleasant effects just a few hours later. Depending on your regular caffeine intake, they can range from fairly mild to more severe.

People who experience these symptoms often grab a caffeinated drink to find some relief. But there are other ways you can cope with caffeine withdrawal symptoms. Keep reading to learn more about caffeine withdrawal, why it happens, and what you can do to cope.

Signs & Symptoms of Caffeine Withdrawal

Not sure if you have caffeine withdrawal symptoms? Research has shown that the following are some of the most common symptoms reported by those withdrawing from caffeine.

Headache

Headache is one of the most common caffeine withdrawal symptoms. According to the DSM-5, headaches may come on gradually, present with throbbing, and be severe.

A headache from caffeine withdrawal may appear similar to a migraine, and many of the other caffeine withdrawal symptoms are similar to those experienced during a migraine. However, more research is needed to determine how the two relate. In some people, caffeine withdrawal can trigger a migraine.

Nausea and Vomiting

Nausea and stomach upset are much more common caffeine withdrawal symptoms than vomiting, but both are recognized as possible symptoms. Nausea is that unpleasant sensation of queasiness or feeling as if you are about to vomit.

Negative Mood

Caffeine withdrawal symptoms may include negative mood states (sometimes referred to as dysphoria) ranging from feeling depressed to feeling anxious or irritable.

Mental Fogginess

This symptom is described in various ways, but all add up to the same thing—your brain doesn’t work as efficiently when you are withdrawing from caffeine. Lab tests show that this is more than just a feeling; in one study, caffeine withdrawal was found to be associated with lower mental alertness and poorer performance on reaction time and memory tasks.

Dizziness or Light-Headedness

The sense of being light-headed or dizzy is on the list of caffeine withdrawal symptoms as well. Cutting down gradually rather than abruptly will help, but don’t push yourself. Try to take things a little easier while you are cutting back on caffeine, and sit down or lie down if you feel the need.

While fainting is uncommon, pushing yourself while you are feeling light-headed or dizzy increases the risk.

How to Cope With Caffeine Withdrawal

If you decide to reduce or quit your caffeine use, the best strategy is to do so slowly. Numerous studies have shown that the easiest and most effective way to overcome caffeine withdrawal symptoms is by taking more caffeine. The key is to be careful with how much.

Check the amount of caffeine in common foods and drinks and make sure you don’t increase your caffeine intake beyond the amount you were consuming before. Doing so will build up your tolerance, potentially feeding your caffeine dependence.

The advantage of tapering your caffeine intake is that you shouldn’t have very noticeable withdrawal symptoms while cutting back, and you can gradually replace your caffeinated foods and drinks with caffeine-free or decaffeinated versions.

Track Your Caffeine Intake

Start by keeping a caffeine diary and writing down all the foods and drinks containing caffeine that you consume. Be sure to check the labels of any painkillers or supplements to see if they include caffeine.

Cut Back Slowly

Then gradually start to reduce your caffeine intake by 10%, continuing to keep a daily record. There are a few ways of doing this. Some people reduce each caffeinated drink by 10% and dilute it by adding hot or cold water or decaffeinated coffee or tea.

Others find it easier to reduce the actual number of drinks by 10%. For example, if you have five cups of coffee per day, replace one cup with a half cup for the first two weeks. Then, after another two weeks, only drink four whole cups, and so on.

Switch to Caffeine-Free Options

As your caffeine withdrawal symptoms diminish, you might find it helpful to substitute a non-caffeinated drink, such as herbal tea, water, or decaffeinated coffee or tea, for each drink you remove, so you gradually develop a taste for drinks that do not contain caffeine.

If you are using the drink replacement strategy, it is easiest to work backward from the last drink of the day. This will have the bonus effect of helping you sleep better at night.

Be Aware of Caffeine in Medications

It’s also important to remember that some over-the-counter medications contain caffeine. You’ll want to be careful that you’re not continuing to rely on caffeine if you’re using medicines for withdrawal symptoms such as headaches.

Caffeine Warnings to Consider

One important thing to note is that while the Food and Drug Administration (FDA) requires foods containing added caffeine to have it listed on the label, this is not the case for foods that naturally contain caffeine. There is also not a requirement to disclose the amount of caffeine in a food or beverage.

Mood changes typically disappear as you overcome withdrawal. If your negative mood lingers once you are through with caffeine, talk to a doctor about how you are feeling.

Sometimes mental health problems underlie addiction and only become apparent once you have quit. Mental health problems can also be triggered by drug use, including caffeine use. In either case, a doctor can provide or refer you to appropriate treatment.

Who Should Avoid or Limit Caffeine

Some people may be more vulnerable to caffeine’s negative effects. It’s a good idea to speak to a healthcare provider about whether or not you should limit your caffeine intake or forgo it altogether. According to the U.S. National Library of Medicine, this is particularly the case for the following groups:

• Pregnant people: The American College of Obstetrics and Gynecologists (ACOG) says research indicates consuming less than 200 mg doesn’t cause preterm birth or miscarriage.
• Breastfeeding people: ACOG also says consuming 200 mg of caffeine per day will likely not affect your baby while breastfeeding.
• Children: The American Academy of Pediatrics discourages caffeine consumption in children. There is no guideline set by the Food and Drug Administration (FDA).
• People with certain chronic health conditions, including anxiety, chronic headaches or migraines, sleep disorders such as insomnia, cardiac issues such as irregular heart rhythms and high blood pressure, gastrointestinal issues such as gastroesophageal reflux disease (GERD) and ulcers.

Caffeine can also make diarrhea, one of the symptoms of irritable bowel syndrome (IBS), worse.

Long-Term Treatment for Caffeine Withdrawal

Caffeine withdrawal usually passes quickly and most symptoms are mild and manageable with self-care and pain relievers. The key to giving up caffeine in the long-term is to be aware of consumables that contain the stimulant and watch your intake carefully.

After you have gone through the withdrawal process, it can be easy to unknowingly start drinking or eating larger doses of caffeine than you intended. Familiarize yourself with foods and drinks that contain caffeine and be aware of medications that may also contain the stimulant.

If you find yourself taking in too much caffeine again in the future, be prepared to deal with the withdrawal symptoms. Start once again tapering your intake to slowly wean yourself off of caffeine or reduce your intake to lower levels.

Resources That Can Help

If you are trying to kick the caffeine habit, there are resources that can help. Try using a mobile app to help you keep track of your daily intake. This sort of tool can give you a better idea of just how much caffeine you are consuming each day as well as when you usually consume the most caffeine. With this information, you can start planning dietary changes that will help you reduce your daily consumption.

Attention-seeking behavior is everywhere, and almost all of us have witnessed it at one time or another. You might be familiar with the friend who seems to way too much time on social media, constantly bragging with a seemingly endless need for personal validation. Or, you may have seen the child who has a meltdown while waiting in line at the grocery store, falling on the floor and kicking their legs.

The behaviors of people who seem to be seeking undue amounts of attention are apt to make us uncomfortable, irritated, and embarrassed. They are exactly the kinds of behaviors that seem poised to push our buttons. The question is: When is attention-seeking behavior something we can simply try to ignore, and when it is a problem that might need to be addressed in a more serious way?

Read on for what attention-seeking behavior is, what causes it, when it might be indicative of a serious mental health disorder, and how to cope when you or someone in your life is exhibiting this behavior.

What Is Attention-Seeking Behavior?

It is a human instinct to want to be noticed, taken seriously, and loved. So in a certain way, attention-seeking behaviors come from a place that most of us can understand. The problem is that when attention-seeking behaviors are motivated by a feeling of low self-esteem, jealousy, loneliness, or because of a psychiatric condition. In these instances, the behavior can come across as extreme or hysterical.

Moreover, attention-seeking behavior that happens frequently may be manipulative or passive-aggressive and can push people away, strain relationships, or ruin them altogether. At times, severe attention-seeking behavior—especially when caused by a mental health issue or a personality disorder—can make it difficult for someone to stay employed or be a functioning member of society.

What Does Attention-Seeking Behavior Look Like?

There are many ways that attention-seeking behaviors can present themselves. Sometimes a behavior is overt, such as when someone makes a confrontational comment. Sometimes the behaviors are more subtle, such as someone who seems to be constantly fishing for compliments.

Examples of Attention-Seeking Behavior

• Posting excessively on social media, seeming to vie for as many “likes” and comments as possible
• Making comments—both online and in-person—that seem calculated to make people feel uncomfortable or cross social boundaries
• Bragging constantly about material wealth, physical appearances, and personal successes
• Seeming to act as though everything that happens to you is a catastrophe, even when it is not
• Engaging in provocative, promiscuous, or exhibitionistic behavior
• Seeming always to want to be the center of attention
• Making frequent self-deprecating comments in an effort to be validated
• Having what might be described as a “dramatic” personality

Causes of Attention-Seeking Behavior

There are a couple of reasons why someone might be having attention-seeking behaviors. The most common reason why someone might exhibit these behaviors is that they are experiencing low-self esteem.

Low self-esteem often can look like someone who is down on themselves and who is struggling with depression. But sometimes, low self-esteem or having a negative view of oneself can lead to feelings of depression and anxiety.

Childhood neglect, abuse, or trauma can be linked with attention-seeking behaviors. Growing up feeling unsafe, unloved, and insecure may lead to chronic feelings of low self-worth, depression, and anger, as may contribute to aggressive, anti-social, and even delinquent behaviors.

Other emotional states that might lead to attention-seeking behaviors include loneliness or jealousy. For example, people who are experiencing increasing loneliness or social anxiety might turn to social media for validation and then exhibit attention-seeking behavior in their online interactions with others.

Is Attention-Seeking Behavior Ever Normal?

Again, to some extent, we are all wired to want attention and validation, and so it’s important to understand that some attention-seeking behavior can be thought of as an understandable need for validation or a cry for help.

For example, most attention-seeking behaviors in children, especially young children, shouldn’t be thought of as unhealthy or manipulative. Some of these behaviors are developmentally appropriate, as children are often testing boundaries to understand what appropriate behavior looks like.

Other times, children who act out are really saying that they need help from their parents or may even need psychological help. Some attention-seeking behavior in children may be related to a cognitive or behavioral disorder such as attention-deficit hyperactivity disorder (ADHD), oppositional defiant disorder, or conduct disorder.

Is Attention-Seeking Behavior Part of Mental Illness?

A person who has persistent, extreme, or disturbing attention-seeking behaviors might be experiencing a mental health disorder, or may be someone who has a personality disorder. Some possibilities include:

Histrionic Personality Disorder

Histrionic personality disorder is a personality disorder that’s part of a cluster of personality disorders called “dramatic personality disorders.” One of the primary features of histrionic personality disorder is attention-seeking behavior. In addition, someone who has this disorder may display some of the following characteristics:

• A “dramatic” or theatrical personality
• Always craves the spotlight and needs to be the center of attention
• Makes impulsive decisions
• Is fixated on physical appearance
• Lacks empathy and doesn’t usually show care for others
• Is moody and emotional
• Gets uncomfortable when attention is shifted away from them
• Has a short attention span and is easily bored
• Needs constant stimulation and validation
• May be unable to maintain meaningful relationships

Borderline Personality Disorder

Borderline personality disorder (BPD) is another one of the “dramatic personality disorders” that is characterized by a need for attention and validation. Someone with BPD may be moody and experience low self-esteem. It can be difficult for them to control their behavior and maintain healthy relationships.

Other signs of BPD include:

• Feelings of emptiness
• A chronic fear of abandonment
• Paranoid feelings, as though everyone is “out to get you.”
• Unstable relationships—constantly changing perceptions of who you can trust and who you can’t
• Very low self-image and self-esteem
• Impulsive and destructive behavior, including spending sprees, reckless sexual behavior, and unsafe driving
• Emotional instability with intense bursts of anger, crying spells, and lashing out
• Self-harm and suicidal ideation

Other Mental Health Disorders

There are several other behavioral and mental health disorders that have attention-seeking behavior as a characteristic. These include:

Coping With Attention-Seeking Behavior

If someone in your life is showing an uptick in attention-seeking behavior, feeling upset or turned off is a normal reaction. However, people who are exhibiting these behaviors are usually coming from a place of emotional suffering or are experiencing a mental health disturbance.

Try to tell the person matter-of-factly what you are observing, and ask what you can do to help. Ask them what they might be struggling with, and tell them that they are loved and supported. Often, simply having someone in their life who cares is enough for the person to feel better and to decrease some of their attention-seeking behaviors.

If the person is experiencing depression, or may be struggling with something like bipolar disorder, having a friend to talk to might not be enough. In this case, helping your loved one understand that psychological help may be necessary, and helping them find it, is of utmost value.

Unfortunately, treating personality disorders is more complicated because these are considered lifelong disorders, and many people who have personality disorders are resistant to treatment. However, treatment—in the form of psychotherapy, medication, and lifestyle changes—can be very effective in managing a personality disorder.

If you are the person who is exhibiting attention-seeking behavior and you are wondering what to do, just realizing that something is amiss is a wonderful first step. Many people with this behavior are reluctant to admit they are acting inappropriately, and may not seek help.

Therapy or counseling is a great place to start if you are seeking help for this behavior. Importantly, if you are experiencing a bout of very low self-esteem or if you are experiencing self-harm or thoughts of suicide, this is an emergency situation, and you should seek immediate care.