Smoking and stress

Smoking can have different effects on our mental and emotional health. Some people smoke to cope with stress, while others are overcoming nicotine addiction and understanding the different feelings during the process to stop.    

Smoking and stress 

Some people smoke when they are feeling stressed, anxious, or just need a few moments alone. Taking time out to have a smoke can feel like an escape from everything for a few minutes.  

One reason this can feel good is because stepping away and breathing deeply can provide relief. Smoking can temporarily ease the feelings of irritability and stress that come from nicotine withdrawal. But this relief doesn’t last long, and the symptoms soon come back, often adding to stress over time.

The good news is that most people who quit smoking find it reduces stress long term. Research has shown that people who smoke have higher stress levels and that stopping can improve their mental wellbeing. Read more about this research. 

A good approach towards stress is to think about how to keep your break, but make it work better for you and your smokefree life. 

Tools to get you thinking about quitting

Managing stress 

Finding new ways to manage stress can help you in your journey to become smokefree.

Here are some ideas on what you can do instead of smoke during your break:

• take a short walk. This can help to clear your mind
• spend some time in nature
• read a book for 5 minutes
• make a hot drink and take it outside
• sit somewhere new where you didn’t used to smoke 
• find words to say or think that make you feel calm, such as a karakia, prayer, poetry, whakataukī, or personal words 
• breathe deeply or meditate
• try Hikitia Te Hā, a simple te ao Māori breathing exercise
• get creative 
• spend ten minutes on a hobby
• listen to your favourite song 
• talk with a friend or someone else that you trust
• if you are pregnant, talk to your doctor or midwife.

Some people may feel strong cravings to smoke during stressful times. This is normal, but you don’t have to handle it alone. Making a plan for dealing with cravings can make a big difference. You can do this on your own, or with someone else. Getting support from a quit coach or healthcare provider can also be helpful for ideas and ways to stay on track with quitting. 

Learn more about addictions, withdrawal and cravings. There is also helpful advice on how to manage stress, anxiety and wellbeing on depression.org.nz. 

Getting support

It can take time to get used to a new smokefree life. The first few weeks of quitting can bring up a range of emotions. Understanding this is just a phase can be reassuring.

Everybody feels stress differently. If you are experiencing challenges that are getting tough to manage, consider reaching out for support. Lots of people find that support from whānau or working with a quit coach can help.

Sign up for a free quit coach

If you take medication for your mental health, speak to your GP or specialist. Let them know you are trying to quit smoking. Some medications for mental health may require adjustment and your GP can work with you on a plan.

If you ever feel a strong urge to smoke or use something else to cope, remember there are people there for you. Reaching out to emergency support services when you feel overwhelmed can give you the help you need to get through tough moments.

Urgent help 

If you or someone you know is in immediate danger, please call 111. 

For urgent mental health support, contact Healthline on 0800 611 116. They can connect you to your local Health New Zealand Mental Health Crisis Team who are available 24/7. 

Need to Talk? is also available for free. Call or text 1737. For peer support, call between 2pm-10pm.