BLOOMINGTON – Stress is a common reason why people continue to smoke tobacco and can be a driving factor for relapses. The truth is that this bad habit can make stress and anxiety symptoms worse.
“The temporary relaxation that comes with feeding a tobacco addiction is a false relief that lasts about 20 to 30 minutes,” said IU Health Community Health Tobacco Prevention Coordinator Kristen Terry. “The nicotine in tobacco causes your brain to crave the stimulant, leading to withdrawal symptoms that can cause stress and anxiety or make them worse.”
That’s why Terry encourages those wanting to quit to develop a quit plan that includes better and healthier stress-management methods. Some options include:
- Breathing exercises like box breathing, where you inhale, hold, exhale, and pause for four seconds each, repeating until you calm.
- Using tension-reducing tactics like a warm bath, stretching, exercise, or a massage.
- Having an alternative on hand, like gum or a lozenge.
- Talking to others, sharing your feelings with people who support your goal of being smoke-free.
“Removing yourself from stressful situations can help, but that isn’t always possible, and there are alternatives to dealing with these negative feelings that aren’t turning to tobacco,” said Terry. “Having a list of de-stressing tactics you can turn to can make a big difference in your tobacco cessation journey.”
Healthcare providers can be a great resource for individuals who need help with managing stress, anxiety and nicotine withdrawal. If you don’t already have a primary care provider, the IU Health Find Providers tool can help you search for physicians by location, specialty, background, and profile.
Call 1.800.Quit.Now for help from a trained quit coach and to get started on a quit plan if you don’t already have one. You can also call this number for free, evidence-based tobacco cessation support. Visit QuitNowIndiana.com to learn more.
For local tobacco prevention and control efforts, visit the Tobacco Free Coalition of Monroe County on Facebook.
