Many smokers think that lighting up helps them relax. They’re fooling themselves, experts say.
“Nicotine withdrawal makes people feel jittery and anxious, which smokers often confuse with feeling stressed,” says Steven Schroeder, MD, director of the Smoking Cessation Leadership Center at the University of California, San Francisco. “Lighting up makes them feel better, not because that cigarette eases stress but because it’s delivering the next dose of nicotine.”
Megan M. was about 18 when she started smoking in high school in
Pennsylvania. She first started trying to quit at 22. Today, at 24, she's a
marketing professional in San Francisco and credits identifying smoking
triggers as a key part of her success. Here's how she identified her smoking
triggers, and how you can, too.
I started smoking as a social thing. I'd have a cigarette while I was out
with friends. But when I went to college, I was in a long-distance relationship
and it was stressful,...
Breaking free of nicotine addiction can be stressful, of course. Stress is one of the leading reasons why people falter in their efforts to quit. “Stress releases a brain chemical called epinephrine, which interferes with the ability to focus and think clearly,” says Bruce S. Rabin, MD, PhD, medical director of the University of Pittsburgh Medical Center Healthy Lifestyle Program and an expert on stress. “When you’re trying to quit smoking, that can make it hard to stay focused on the goal.”
Fortunately, a wide range of strategies can help you get through the tough times without being overwhelmed by stress. Here are 10 ways to reduce stress while you quit smoking.
1. Cut yourself plenty of slack.
Don’t be hard on yourself while you’re quitting. Kicking the habit is tough enough. Recognize in advance that you’ll experience stress. Understand that your temper may be short and that you may feel discouraged and even depressed. Try not to be critical of yourself or others. Remember: quitting is your most important goal. Try to have an optimistic, “can-do” attitude. “Optimism turns out to be one of the most important determinants of success,” says Rabin. “If people are convinced they can do it, they stand a much better chance of succeeding. If you’ve tried and failed before, don’t let that discourage you. Most smokers have to try several times before they succeed.
2. Resolve short-term problems in advance.
If you can easily resolve any nagging short-term stresses, do it before you quit. Fix that leaky faucet. Clean up the clutter that’s been bugging you. Clear away as many stressful issues as possible.