3 important things to know about quitting nicotine during times of stress

Quitting nicotine is difficult, and stress from work, school, relationships, and the daily demands of life can be a trigger to use nicotine. Nicotine withdrawal can temporarily amplify feelings of stress and irritability, but in the long run, quitting nicotine can improve mental health. 

The cycle of nicotine addiction and withdrawal, as well as misinformation perpetuated by the tobacco industry, has led to a misconception that using nicotine can help reduce stress. 

However, according to a meta-analysis of 26 studies, quitting smoking is linked with lower levels of stress, anxiety, and depression, as well as improved positive mood and quality of life compared with those who continue to smoke. A Truth Initiative survey of young people who quit vaping nicotine also found that 90% of those who quit vaping said they felt less stressed, anxious, or depressed.

Stress can present challenges for people who want to quit nicotine, but these challenges are manageable if people know the facts about nicotine and mental health. 

In addition, there are tools and skills that can help people quit by learning to overcome cravings, build confidence, and find healthy solutions for stress management.

For people of all ages quitting any type of tobacco or nicotine product, daily reminders and a community of support can go a long way. EX Program by Truth Initiative and Mayo Clinic is a free, digital quitting resource that offers a personalized quit plan, interactive reminders, tools for stress management, and an online quitting community where people share advice and celebrate each step of the quitting journey.

Here are three important things to know about quitting nicotine during times of stress.

Nicotine withdrawal causes stress and anxiety

There is a common misconception that nicotine relieves stress, anxiety, and depression. According to a 2021 Truth Initiative survey, 4 in 5 young people who used e-cigarettes said they started to vape to lessen their stress, anxiety or depression. This is based on how nicotine impacts the brain.

Nicotine releases dopamine, the feel-good chemical that creates the sensation of pleasure and relaxation. When the body stops receiving nicotine, dopamine levels drop and feelings of pleasure are replaced with an urge to use nicotine. Irritability, anxiety, and depression are some of the symptoms of nicotine withdrawal, and using nicotine relieves these symptoms temporarily. 

It’s critical to recognize that using nicotine relieves the symptoms of nicotine withdrawal, temporarily alleviating feelings of stress or irritability, creating a cycle where a person needs to use nicotine to stay ahead of withdrawal.

Exercise, distractions, and stress solutions can help

Staying nicotine-free during times of stress may be difficult, but it's not impossible. Here are a few things that can help.

Exercise 

• Physical activity is a reliable way to crush cravings by offering a distraction and boosting endorphins and dopamine.
• Even light physical activity, such as stretching or taking a walk around the block, can lead to improved mood and increased confidence.

Distractions

• Fun or productive activities can keep the mind engaged and redirect attention when acute cravings hit.  
• Each time someone fights through a craving they build confidence, making it a little easier each time.
• Calling a friend, folding laundry, taking a walk, or learning a new skill or hobby can help pass the 3-5 minutes before a craving usually passes.

Stress solutions

• People often smoke or vape nicotine to deal with stress. Developing new coping mechanisms for stress can help people avoid using nicotine when life gets challenging.
• Meditation, mindfulness practices, breathing exercises, journaling, grounding techniques, counselling, and support from family and friends can help people cope with stress.

The tobacco industry has marketed nicotine as a tool for stress relief

The tobacco industry has invested significant resources in marketing tobacco products as stress relief. From an early Camel cigarette ad that depicts a relaxed smoker to a pandemic-era Puff Bar ad calling vaping a way to “stay sane” during lockdown, the tobacco industry often depicts its products as tools for stress relief.

Smoking and vaping also come with behavioral aspects that have contributed to the misconception that smoking or vaping can reduce stress. Smoking and vaping often creates social opportunities to connect with other people and can provide a break or distraction from stressful situations.

Proven quitting resources can help

EX Program, a free digital quitting program by Truth Initiative with Mayo Clinic, can increase the odds of quitting by up to 40%. 

EX Program offers: 

• Personalized quit plans
• Interactive support
• Advice and tips from Mayo Clinic
• 24/7 access to a supportive online community
• Tailored text message reminders and daily encouragement

People quitting any type of tobacco or nicotine product can sign up for EX Program and browse blog posts from Mayo Clinic cessation specialists and read tips and experiences from fellow quitters and former tobacco users about coping with stress while quitting.  

This article was originally published on March 23, 2023.