How nicotine worsens stress

If you smoke or vape, it's tempting to reach for a cigarette or vape when things are tough.

But in reality, smoking or vaping can worsen the feeling of stress. Try these strategies next time you're stressed out and craving a smoke or vape.

Nicotine makes stress worse

• Nicotine causes your heart rate and blood pressure to spike. Your heart has to work harder, making it difficult to fully relax.

• When you haven’t smoked or vaped for a while, you start having feelings of nicotine withdrawal. A big part of nicotine withdrawal is feeling stressed and irritable. 

• Then, when you do smoke or vape, the nicotine relieves those cravings and gives you a brief hit of dopamine, a brain-reward chemical.

• But then the cycle begins again as your heart rate and blood pressure spike. 

Quitting is the best way to break this cycle of smoking or vaping and stress. After feelings of nicotine withdrawal are gone, most people who quit smoking, for instance, say their mood is better and they feel less stressed than when they smoked.

If you're worried about how you'll manage stressful situations without cigarettes or vapes, try the exercise below.

Relax and relieve stress

Three-step exercise to manage stress without smoking or vaping

Step 1: List the feelings and situations that make you crave a smoke or vape. Do you get an urge when you’re:

• stuck in traffic

• stressed about work or study

• concerned about money

• upset with your partner

• frustrated by the family.
  

Step 2: Think of how you could handle these situations without a cigarette or vape

• If you’re at home, you could watch an episode of your favourite show, read a magazine or even take a few minutes of time-out in your bedroom.

• If you’re at work, go for a walk or make yourself a snack or cup of tea. Anything you can do to remove yourself from the situation that’s making you want a smoke or vape is helpful.

• If you’re in traffic, play some music, switch on the radio or a podcast – something different to what you usually listen to – or have a mint ready to pop in your mouth.

Pair these new strategies with the triggers you listed in Step 1. Visit our tips & tactics section to get more ideas on how to best deal with triggers.

Step 3: Chat with Quitline for free, bonus support

Our friendly Quitline counsellors are qualified and experienced at providing practical tips and strategies to help you manage stress and stay quit. People who call the Quitline are more likely to succeed at quitting. You don't have to start with a call - you can reach out to Quitline any number of ways, including SMS, WhatsApp or webchat, or book a callback via the online form.