Day 10 without smoking
Quit smoking day 10: mood swings and a short temper
By day 10, the physical pull is often weaker, but mood can still swing. Irritability and low mood are common withdrawal symptoms and can last a few weeks. Better Health Channel compares the early emotional ups and downs to a rollercoaster. It is normal, it is temporary, and it says nothing about who you are.
What is going on around day 10
The National Cancer Institute says anger, frustration and irritability usually peak within a week of quitting and may last two to four weeks. On day 10, many people are past the peak but not past the symptom. A short fuse in traffic or with family can still show up without warning.
Low mood can happen too. The National Cancer Institute says mild low mood, if it comes, usually begins in the first day, continues for a couple of weeks and goes away within a month. People with a history of depression may have stronger symptoms. Smokefree.gov suggests enjoyable activities, exercise, and reaching out to people who support you.
If you are in distress, get help now. In the US, smokefree.gov points to calling or texting 988 at any hour, and to 1-800-QUIT-NOW to talk with a quit counselor. Quitting is hard work, and asking for support is part of doing it well, not a sign that you are failing.
The hard part
Around day 10, the hardest part for many people is snapping at someone they love and then feeling guilty about it. An argument used to end with a cigarette outside. Now it just ends, and the tension has nowhere to go. For many people, that is exactly when a strong craving shows up.
If it hits at this momentHow not to smoke after an argumentOne thing for today
Tell the people you live or work with that you are in week two of quitting and might be short-tempered, and ask them not to take it personally.
Day 10 in BeQuit
BeQuit's journey has a short lesson and one small task for every day of the program.
The first ten, banked
Ten days of paying attention. It banks, it stays.
✓Write one sentence about something you learned about yourself this week.
Questions
Is it normal to feel depressed after quitting smoking?
Mild low mood is a known withdrawal symptom. The National Cancer Institute says it usually begins in the first day, lasts a couple of weeks and goes away within a month. If it is severe, lasts longer, or you have a history of depression, talk to a doctor. In the US, call or text 988 if you are in distress.
How long does irritability last after quitting smoking?
The National Cancer Institute says anger, frustration and irritability usually peak within the first week and may last two to four weeks. It suggests reminding yourself the feeling is temporary, doing a physical activity you enjoy, and limiting caffeine while it lasts.
Sources
- National Cancer Institute: Handling withdrawal symptoms and triggers when you decide to quit
- Smokefree.gov: Managing withdrawal
- Better Health Channel (Victoria): What to expect when you quit smoking
Last reviewed October 12, 2026. Everyone's first days are different. BeQuit is not a medical device and does not give medical advice. Talk to a doctor or a quitline about medication and nicotine replacement.
The whole timeline, from 20 minutes to 15 years