A lot of people that carry mental burdens tend to smoke to relieve their stress. A study on cigarettes and smoking found that people who suffer from mental health illness or substance use disorders are 1.8 times more likely to smoke cigarettes, compared to those without any mental illness. These smoking rates also depend on the severity of their condition, with as many as 85% of people who have schizophrenia and 70% of those who have bipolar disorder smoke.
Although people smoke to relax or cope with feelings of anxiety, stress, or depression, smoking may do more harm than good. Aside from degrading your physical health, it can have multiple effects on your mental condition.
Effects of cigarettes and smoking on mental health
One of the main negative effects of smoking is the addiction it leads to. Cigarettes can improve mood and relax the smoker through nicotine; however, when going for a long time without a cigarette, withdrawal symptoms appear, causing tension and anxiety. Smokers will smoke more cigarettes to relieve themselves, just to be deprived again – leading to a cycle of addiction. This can bring out the worst in people. Our post on the red flags of addiction shares some of the signs that people are consumed by their addictions such as they will go to great lengths to take days off from school or work just to buy and engage in their bad habits. Some even hide their problems from their loved ones just so they can continue with an addiction. But if you make the decision to quit, you can take a step towards improving your mental health.
Tips on how to quit smoking
Quitting is far from easy and you may be concerned that doing so could make your mental health symptoms even worse. However, a study on smoking cessation and mental health presents evidence that quitting reduces anxiety and depression, and even improves mental well-being. If you want to stop smoking, here are some tips to help you give up the habit for good:
Participate in other activities
When tobacco cravings hit, activities like exercise or other hobbies are helpful in taking your mind off the impulse. If possible, avoid places or activities that may trigger your temptation to smoke. You can engage in small activities like chewing sugar-free gum or doodling when you’re exposed to situations you can’t easily avoid. By distracting yourself with other activities, you can break the habit of smoking.
Try cigarette alternatives
Smoking tobacco cigarettes can seriously damage your lung health, as it releases carbon monoxide and tiny particles into your body. It can be difficult to stop smoking, but breaking the cycle of addiction is important for your physical health. For heavy smokers, nicotine alternatives can help you reduce withdrawal symptoms and eventually eliminate your need for nicotine. There are lots of new nicotine alternatives available nowadays, but buying nicotine pouches online is a growing trend that is sweeping the US and helping people quit smoking. These smoke-free products come in different nicotine strengths and flavors, so you can customize your nicotine intake and gradually wean yourself off it. There are also other alternatives such as gum and lozenge/tablets that can help you curb your urge to smoke, but they require prescriptions from a physician to access.
Have your loved ones help
If you’re suffering from a mental illness, it can be harder to quit smoking. Despite this, a study on smokers with schizophrenia found that as many as 70% of afflicted participants recognize the benefit of quitting and want to stop smoking forever. Involving your loved ones in the process can help you deal with your tobacco cravings. You can find ways to spend time together and have fun, like playing entertaining games or going on an outing. Sometimes they can even help you look for a therapist to guide you through the quitting process. Remember, your loved ones are there and can provide you with the support you need to end your addiction.
