Smoking and your mental health

People diagnosed with mental health conditions on average can die anywhere between 10-20 years earlier than someone who doesn’t suffer with mental ill-health. Smoking is a significant contributor to this and not only are you more likely to smoke, you are more likely to smoke more heavily.

Quitting smoking can not only help to improve your physical health but can also help improve your mental health.

Does smoking make me less stressed?

Some people smoke to ease feelings of stress. However, research has shown that smoking actually increases anxiety and tension. Nicotine creates an immediate sense of relaxation, so people smoke in the belief it reduces stress and anxiety. This feeling is temporary and soon gives way to withdrawal symptoms and increased cravings. Smoking reduces withdrawal symptoms but doesn’t reduce anxiety or deal with the reasons someone may feel that way.

Is smoking good for my health because it makes me feel better?

Tobacco contains nicotine, an addictive chemical which is quickly absorbed into the bloodstream in its smoked form. Nicotine stimulates the release of the chemical dopamine in the brain. Dopamine is involved in triggering positive feelings. However, smoking encourages the brain to switch off its mechanism for making dopamine, so in the long term, the supply decreases, which in turn prompts people to smoke more. Quitting smoking has been associated with many benefits including improved positive mood and quality of life.

Where can I get support?

The thought of quitting can be quite daunting as withdrawal symptoms for people with mental ill-health can be more severe. Stopping smoking suddenly through willpower alone is the least effective way to quit. If you plan, have support and choose the right time to try, you’re more likely to be successful. If you’re feeling unstable, experiencing a crisis, or undergoing significant changes in your life, you’re less likely to quit.

If you take antidepressants or antipsychotic medicines, talk to your GP or psychiatrist before you stop smoking. The dosage you take may need to be monitored, and the amount you need to take could be reduced. This is because smoking can reduce the levels of some medications in the blood, so you may need a lower dose when you quit.

Get support from family and friends

Stopping smoking can be easier with the support of family and friends. If you live with people who smoke, or have friends who smoke, suggest to them that you give up together. If other household members smoke, encourage them not to smoke around you or leave their cigarettes, ashtrays or lighters where you will see them. Maintaining a smoke free home and car can help you on your quit journey.

What can I do to help myself quit smoking?

Prepare for change

Think about your relationship with smoking. Write down what you will gain by not smoking, such as better physical health, fresher breath, improved concentration, and more money to spend on other things.

Find other ways to cope with stress

If you use smoking to cope with stress, you need to find other ways to handle it. Some things people find helpful are breathing exercises, regular exercise, cutting down on alcohol and eating a well-balanced diet. Therapy or simply talking to a supportive friend, family member or religious or spiritual leader can also help.

Avoid triggers linked to smoking

Removing all tobacco products from your home can help lessen some of the cravings for nicotine withdrawal.

Learn to recognise your smoking triggers. Identify when you crave cigarettes, such as at a party or after a meal. Try to avoid those situations where possible, or plan ways to resist triggers you can’t avoid. Most cravings only last a few minutes. If you can ride them out, you’ll be closer to quitting for good.

Be prepared for withdrawal symptoms

You may experience headaches, nausea, irritability, anxiety, craving cigarettes, feeling miserable, difficulty concentrating, increased appetite and drowsiness. Drinking more fresh fruit juice or water, eating more high-fibre foods and reducing caffeine and refined sugar in your diet can all help you cope with withdrawal symptoms.

Don’t give up if you relapse

Many people who quit smoking will relapse at some point. Don’t be put off trying again. Use it as an opportunity to reflect on what went wrong, learn about yourself, and figure out what will help you be more successful in future.

Talk to us for support

You’re four times more likely to stop smoking successfully if you use a stop smoking service. Here at Live Well our trained advisors will help support you along your quit journey.