The truth about smoking, stress and mental health

A lot of people believe smoking helps with stress. But, while smoking might feel good in the moment, it actually makes things worse for you physically and mentally in the long run.

The good news? Research shows that quitting smoking will improve your mental health, lift your mood, and lower anxiety.

Why smoking doesn’t help with stress

It’s easy to see why people think smoking helps them relax. When you smoke a cigarette, you may feel calm and more at ease. But this is smoking tricking your body into thinking it's helping with stress.

What happens when you smoke

When you smoke, nicotine quickly reaches your brain, giving you a short burst of pleasure and calm.

However, this feeling does not last, and as nicotine leaves your system, it triggers withdrawal symptoms like irritability and anxiety.

This leads you to smoke again to feel better.

In fact, many smokers often mistake withdrawal symptoms for everyday stress, leading them to smoke another cigarette.

This vicious cycle creates the false belief that smoking is easing your stress when it is actually causing more harm over time, both physically and mentally.

It is a cycle that keeps you hooked, making stress harder to manage in the long run.

How quitting smoking helps your mental health

When you quit smoking, your body and mind get a chance to heal. You will feel better physically and your mood will improve.

Many people feel more positive and in control after quitting. It is tough at first, but once cravings pass, you'll feel calmer and more stable.

When you quit smoking you will notice the difference.

You'll feel happier

When you quit, the natural chemicals in your brain, like dopamine, start to balance out, which helps lift your mood.

You'll have less anxiety

People who quit smoking often feel less anxious once they get past the nicotine cravings.

It usually takes 28 days for cravings to subside. Without the constant ups and downs caused by smoking, your mind feels more at ease.

You'll gain more control

Quitting smoking makes people feel stronger and more in control of their lives. You don’t have to rely on cigarettes to get you through tough moments and you'll worry less about your physical health.

Did you know?

You can use nicotine products or nicotine-free medicines to help manage anxiety, irritability, and depression when you quit smoking.

Find the best stop-smoking products for you.

Tips to cope with anxiety when you quit

Here are some simple ways to help manage stress and stay motivated while you're quitting smoking.

Get support

Visit Every Mind Matters for advice on managing worries and changing negative thoughts.
Let friends and family know you are quitting so they can support you. If you are feeling low in mood, reach out to a friend or family member.
Visit your local Stop Smoking Service and get free, expert support from trained advisers and ex-smokers.

Practice relaxation and stress relief

Try deep breathing, mindfulness, or light physical activity to calm your nerves. Visit What is mindfulness on Every Mind Matters for guided breathing techniques.
Find relaxing activities like listening to music or spending time in nature.

Find a new focus

Try activities like walking to boost your mood and relieve stress.
Set small, achievable goals like phoning a friend once a week or spending 10 minutes a day on a hobby you enjoy.

Track your progress

Keep a journal to write down your emotions, challenges and wins.
Use a calendar or habit tracker to mark each smoke-free day. Seeing your progress visually can help keep you motivated on tough days.

Stay motivated

Take it one day at a time. Focus on today instead of the future.
Celebrate small victories to build confidence.
Remind yourself why you are quitting to keep your motivation strong.

Download the free NHS Quit Smoking app

Use the NHS Quit Smoking app to help you quit smoking and start breathing more easily.

The app allows you to:

track your progress
see how much you're saving
get daily support

If you can make it to 28 days smoke-free, you're 5 times more likely to quit for good!

Quit smoking for your mental health

Quitting smoking is not always easy and you might worry that giving up cigarettes will only add to your stress.

But quitting will help you feel calmer and more in control. Smoking doesn’t solve your problems. It just hides them for a bit.

When you quit, you’ll find healthier ways to handle stress without relying on cigarettes. You can do this!

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