We have all heard it—“I really need a smoke to deal with this”. But does smoking really help you in reducing stress levels or does it actually increase them in the long run?
In high pressure environments, it’s tempting to grab a smoke to escape momentarily, but we also need to understand why people feel that sudden relief when they engage in smoking. The nicotine triggers the release of dopamine, our ‘feel good’ hormone, providing that initial feeling of calm. The catch is, the next time you find yourself craving for some ‘calm’, it may not be arising from your stress levels but due to the discomfort associated with the absence of nicotine. Smoking temporarily soothes that discomfort, tricking your brain into thinking it is relieving stress while in reality it is just easing the tension created by the last cigarette. Hence you start to see an increase in the incidence of stress as well as in the frequency of needing a smoke, pushing you into a vicious cycle. This might be the moment to take a step back and think about the long term impact of this cycle.
Smoking is associated with an initial boost in dopamine followed by a crash in energy, mood and concentration. Over time, it can also encourage avoidance behaviours, as many use them as a coping mechanism to avoid social situations or manage anxiety. This reinforces the cycle of dependency, making it harder to cope without it. Not to mention, the long-term physical health consequences of the same.
What would a moment of calm without nicotine feel like for you? Let’s explore some ways to break the cycle and cultivate a healthier and more sustainable future.
Switch it up: Replace your smoke breaks with mindful activities. Everyone needs a break, next time you think of grabbing a smoke for a break, try stepping outside for a short walk. The fresh air and shift in your surroundings can re-energize your mind.
Tricking your senses: The key is to keep your mouth and hands occupied to mimic the physical act of smoking. Every time you feel the need for a smoke, sip water, munch on some raw carrots or even use a stress ball. This can help in reducing the oral habits associated with smoking.
Integrate positive coping strategies: Instead of lighting up, the next time you feel anxious or overwhelmed, reach for sustainable coping tools. These can regulate your nervous system and provide real psychological calm without any side effects! Some of them are:
- Box breathing: Inhale for 4 seconds – Hold for 4 seconds – Exhale for 4 seconds – Hold again for 4 seconds. A powerful way to ground and restore control in moments of overwhelm.
- 5-4-3-2-1 Grounding technique: When anxious, identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. This helps in activating your senses and anchoring you to the present moment.
- Journaling or practising short guided meditation: Writing down your thoughts or meditating can help in decluttering the mind and reduce emotional tension.
Smoking might feel like a shortcut to deal with stress, but often it ends up prolonging the stress we are trying to escape. Coping need not be at the cost of your well-being, choose strategies that truly support your mental and physical health. Breaking the cycle might be difficult, but every step counts– with every mindful choice, it gets a little easier!