Introduction
In today’s fast-paced and rat-race life, stress has become a major part of people’s lives irrespective of their age, sex, gender, or ethnicity. There are various defense mechanisms used by an individual to cope with stress. One such defense mechanism is smoking.
Smoking and Stress
Smoking and stress are closely interrelated. People use smoking as a means to lower their stress levels and anxiety, in turn, trying to be more productive. However, smoking itself can significantly increase an individual’s stress and anxiety levels. It is important to understand how smoking can influence stress levels, negatively affecting the physical and psychological well-being of the individual. Smoking is perceived as a coping mechanism for anxiety and stress, but in turn, it causes a plethora of other physical and emotional symptoms, which can lead to an increase in stress levels. Adopting healthy ways is important to reduce stress levels and break the cycle of stress and smoking.
Smoking and Stress Relief
- Smoking and stress are often intertwined in a vicious cycle.
- Smokers often report that their stress levels are reduced after smoking.
- Nicotine addiction
- It can actually exacerbate stress levels, making it much harder to manage.
- Higher stress levels, in turn, make it difficult to quit smoking as people find it easier to go to smoking at a higher number to combat the stress levels.
- Nicotine addiction in India has become a significant public health issue.
- Tobacco kills more than 8 million people each year, including an estimated 1.3 million non-smokers who are exposed to second-hand smoke (1).
Can Smoking Cause Stress? (5 Important Causes)
- Nicotine withdrawal: nicotine is the main culprit behind rebound anxiety in people smoking to reduce their stress levels. When nicotine levels are reduced in the body, withdrawal symptoms like restlessness, irritability, and anxiety lead to an increase in stress levels, and hence, the individual is compelled to smoke again.
- Sleep Disturbances: smoking can cause irregular sleeping patterns, which can, in turn, lead to increased stress levels.
- Mental health issues: the temporary relief from smoking can mask the underlying mental health issues, which can go undiagnosed for a long time.
- Affecting Work Life: As the need to smoke every few hours increases, it starts affecting work life as well. The individual has to keep taking short breaks frequently to smoke.
- Financial burden: the cost of frequently buying packs of cigarettes also adds to the stress levels. Financial burden and stress also increase, with physical health taking a toll due to smoking.
Quit Smoking Stress
- Quitting smoking can be a very challenging process.
- The major challenge that becomes a hurdle in the process is the withdrawal symptoms one might encounter.
- At times, the individual feels that they can quit smoking in one day, but this can further increase their withdrawal symptoms and increase their stress levels.
- As smoking becomes a part of an individual’s daily routine and an unhealthy coping mechanism, quitting smoking can be very challenging for such individuals, as they are not able to cope with the daily hurdles and stressors. This, in turn, can cause behavioral changes and lead to emotional turmoil.
- Being in an environment where smoking is considered a part of life or being surrounded by friends who are smokers also causes difficulty in quitting. As the individual feels they might not be a part of their friend circle resulting in peer pressure and chances to relapse also increase.
What to Do Instead of Smoking When Stressed?
Smoking is an unhealthy way of dealing with life’s challenges or stressors. When stressed, it’s important to look for healthy and effective ways to deal with stress.
- Deep Breathing: Deep breathing exercises can help one to calm down, reduce stress, and think more clearly.
- Physical activity: Engage in physical activities like cycling, jogging, trekking, or dancing. You can also indulge in these activities with friends. Physical activities release endorphins, which can help reduce stress.
- Creative Work Like Music, Art, and Journaling: Creative expressions like music, art, or journaling also help reduce stress levels.
- Talking to family or friends: reach out to your friends or family members and talk to them about your emotions and feelings. Always keep your communication channels open.
- Support group: join support groups in your area. Meeting and interacting with other people who r om the same journey will also help.
- Hobbies: Engage in hobbies that make you feel happy about yourself.
- Practice mindfulness: helps stay in the present and focus on thoughts.
- Seek professional help.
Conclusion
Smoking might provide temporary relief to the underlying pandora box of emotional turmoil. It, in fact, adds to not only the emotional baggage but even burdens the physical health of an individual. Quitting smoking may seem challenging initially, but it’s a journey to be walked one day at a time. Adopting effective stress management techniques and seeking timely help can help overcome the urge to smoke, especially in stressful conditions.
References
- Global Burden of Disease database, Washington, DC: Institute of Health Metrics; 2019. IHME, accessed 17 July 2023.
