How can I stop smoking when I'm stressed?

Dear Nico,  

People have different ways of coping with stress, and some turn to cigarettes. It seems you already know that smoking may not be the best way to deal with your stress. However, as you also pointed out, quitting may be challenging and therefore contribute to your current stress levels. Keep in mind though, quitting doesn’t necessarily mean a one-time event; it may be a gradual process that involves continual commitment through ups and downs. If you’re having trouble quitting cold turkey, there are ways to manage stress through communication, working with a mental health provider, or implementing lifestyle changes.

How does smoking interact with your brain and impact stress?

Smoking urges have been tied to the expectation of pleasure and relief from negative effects. However, nicotine, the addictive substance in cigarettes, can be deceiving in that way as it’s often marketed as a stress-relieving tool. Research on the topic though has found that people who smoke have higher levels of perceived stress likely due to their dependence on nicotine.  

In the brain, nicotine stimulates the release of dopamine, a neurotransmitter associated with pleasure and reward. However, once nicotine wears off, it can lead to withdrawal effects, such as irritation, restlessness, dizziness, nausea, lightheadedness, increased heart pounding, and the elevation of blood sugar and blood pressure. This cycle of withdrawal and increase nicotine consumption leads users to falsely interpret nicotine as a stress relieving agent when in fact the reintroduction of nicotine is simply scratching that withdrawal itch for a brief period.  

How to recognize if stress is causing your urge to smoke?

When it comes to navigating the relationship between smoking and stress, consider starting the next time you get an urge to reach for a cigarette. Stop and consider what might be triggering that urge. Could it be that you’re just hungry, tired, bored, or need some fresh air? Or maybe it is that you’re stressed about something? Your job? A relationship? A task that you’ve been putting off? Taking the time to pause before reaching for a cigarette can be a great way to disrupt this habit as well as give yourself a chance to identify what it is that’s causing your urge to smoke. Maybe you’ll start to notice that your hankering to smoke coincides with a certain time of day or activity. Alternatively, it might crop up when you’re with a certain person or people or experience a particular emotion or one you’re trying to avoid. Taking the time to pinpoint which stressor is nudging you and why it is you feel stressed about that thing can be helpful in deciding what steps need to be taken to address it.

What can you do to manage stress?

Managing stress could be as simple as meditation or deep breathing. These things can help to calm your nervous system, lower your blood pressure, and reduce the amount of stress hormones circulating in your blood. If you’re able to, try taking a break—minus the cigarette. Shift your attention to another task, stretch, or do a quick exercise. This may help satisfy a routine or allow you to momentarily step away from your stress. If you find that these things are not enough, maybe communicating your stress would help you to feel more in control of the situation. This can be in the form of communicating with the person or people who may be causing you stress or through meeting with a mental health professional. The latter can be a great opportunity to discuss the various stressful facets of your life as well as receive tailored suggestions about how to manage your stressors.  

Although it may feel as though there’s not enough time to be active or relax when you’re stressed, consider the amount of time that you spend smoking each day. Say you smoke three to five cigarettes per day—this can add up to an estimated 15 minutes or longer if you smoke more. Converting that time into activity could help get you active and relieve some stress.

What are other steps you can take to live a healthier lifestyle?

In addition to addressing the root of your stressors, there are lifestyle changes that may help your overall health and help you be more prepared to handle stressful situations as they arise. Try to include a variety of whole foods at every meal since smoking depletes vitamins in the body. It’s also good to prioritize sleep to help minimize the nicotine withdrawal symptoms. Working towards improving your time and stress management can seem overwhelming. But it’s good to remember that even small and gradual changes can help, and you don’t have to do it all at once or alone. Consider calling on family, friends, co-workers, health care providers for support. You might also consider going to a support group or stress and time management workshop for insight and suggestions.  

Where can you get support to quit smoking?

If managing stress doesn’t seem to be enough to help you kick the habit, you might consider joining a tobacco cessation program. Tobacco cessation programs can help provide options such as nicotine replacement therapy or mental health support related to your smoking habits and behaviors. You can also access self-help materials online!  

Whatever you decide to do, know that there are many options that can help you find relief from stress and help to kick your smoking habit while you’re at it.  

Good luck!