Wellness Café

How smoking messes with your mind

May 1, 2025

Smoking helps you relax. Or does it?

The link between smoking and mental health is complex with nicotine playing a starring role, not just in poor mood regulation and addiction, but increased stress and anxiety.

Why we get hooked

Nicotine stimulates your brain’s reward system to release dopamine, so you get feelings of pleasure and relaxation. But it’s short-lived. As soon as the feel-good sensation has worn off, your brain will trigger a craving for more.

Soon, lighting up becomes a habit. The brain physically starts relying on nicotine to control your mood and when you don’t have it, you get cranky. So, while smoking may provide a temporary sense of relief, it’s actually increasing long-term frustration, agitation and stress. Essentially, it’s manipulating you to keep smoking.

A vicious cycle

Each time you smoke (cigarettes or vapes), you top up your nicotine levels. When you stop, your body goes into withdrawal, and you crave more. This creates a vicious cycle of craving, anxiety, irritability and restlessness until you light up again – you’re self-medicating withdrawal symptoms, not stress.

The truth about smoking and mental health

Smoking impacts neurotransmitters, disrupting brain chemistry to the point that your brain needs it to feel normal.
It affects blood flow to the brain, which can lead to problems such as forgetfulness and poor concentration, and even dementia.
By reducing oxygen levels and blood flow, your energy levels suffer. Result? Fatigue and apathy.
Smoking gobbles up B vitamins crucial for brain function, energy and stress management.
Nicotine can cause insomnia, which is linked with depression, poor concentration and reduced immune function.
The social stigma, financial strain of an expensive habit and fear of smoking-related diseases can trigger stress and low self-esteem.

Tap into your mind power

Quitting smoking isn’t just about breaking a physical habit; it’s about addressing emotional triggers too.

Reset your smoke breaks

‘Taking a smoke break’ allows you to step away from a situation and breathe more slowly. This is the real reason you feel calmer. Next time, try moving to a different space without the smokes and doing deep-breathing exercises.

Use mindfulness techniques

Instead of having a smoke, focus on the moment to help calm mental chaos and stress. For example, when making coffee, focus on each action – listen to the water boiling, smell the aroma, feel the cup’s warmth.

Build new habits

Replace smoking with good habits, like drawing, gardening or walking. Your brain will adjust to the new source of feel-good hormones.

Get help

Turn to others to learn coping mechanisms and get treatment for low mood and depression. Support groups are an effective, affordable option.

Reference

Mental Health Foundation: Smoking and mental health

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