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12 smoke-free stress busters

How to reduce stress without reaching for a smoke

Written by SpunOut | View this authors Twitter page and posted in health

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Being a young person can be super stressful. Everybody needs little things that help to reduce the stress in their day-to-day lives. Smokers know this as much as anyone. When confronting a tough or stressful situation, the first thing many smokers do is reach for a cigarette or a vape. 

Smoking and stress

Many people feel that smoking seems to relieve their stress, but smoking and vaping actually make your stress levels worse. This is all to do with chemicals.

Why does smoking seem to relieve stress?

When you smoke, the nicotine in the cigarette takes about 15 seconds to reach your brain. This releases a chemical called dopamine that makes you feel calm and relaxed - but not for long.

After that initial feeling of calm, your body begins to crave that feeling again and again. This puts your body under a lot of stress, as you go into nicotine withdrawal. Your blood pressure and heart rate increase, and less oxygen is available to the brain and body. This is why you begin to feel tense and uncomfortable when you haven't had a smoke for a while.

Your next cigarette immediately gets rid of those uncomfortable feelings. However, it doesn't get rid of any pre-existing stress. It briefly relieves the feeling of stress caused by nicotine withdrawal in the first place. These big ups and downs of mood change happen every day for smokers and vapers.

Quitting will break this cycle. It will lower stress levels, improves your mental health, and can make you feel much happier and more content. 

So with that in mind, let’s have a look at some real ways we can keep our stress at a bearable level. There are healthier, cheaper, better ways of fighting stress than smoking. 



12 smoke-free stress busters

Try these ways to reduce your stress levels while you're in the process of quitting smoking.

1. Be prepared

If possible, before you quit smoking, you should experiment with different smoke-free stress reduction techniques, and figure out which ones are right for you. That way, when the cravings kick in, you’ll know exactly what to do about it.

2. Take care of yourself

Especially right after quitting smoking‚ you should make extra efforts to look after your health. This includes basic things like eating a balanced diet, drinking loads of water, and getting plenty of sleep.

3. Be good to yourself 

Quitting smoking is tough, and you should be really proud of yourself for doing well. Treat yourself right and take the time to do little things you enjoy. You deserve it.

4. Take a break

When it’s all getting a bit too much, just take a deep breath and stop what you’re doing. Close your eyes for a few minutes. Walk around the room and stretch, or take a lie down. Keep this up for a few minutes, and the stress should subside a bit.

5. Breath deep

Take a few slow, deep breaths. You can also do some guided breathing meditations that can be found for free online. These can help you to calm down and feel better.

6. Write it down

Write down your stress, or keep a journal. Or paint it. Or sing about it. Or dance about it. Expressing your stress creatively is a great way to get it out of your system. 

7. Take one small action to get rid of stress

Is there a million and one nagging little things on your to-do list that are piling up and starting to affect your stress levels? Instead of trying to ignore it or reaching for cigarettes or a vape, pick one easy item on that list, and just get it done right now. This will be energising and empowering and can improve your mood in a big way.

8. Get some exercise

This is an amazing way to use up some of the nervous energy that builds up when you’re quitting smoking and is hugely beneficial to your stress levels in the short-term and the long-term.

9. Rant if you need to

Get how you are feeling off of your chest. Find someone you trust and talk to them about what has been going on for you. 

10. Get offline for a few hours

Social media can be a great tool for keeping in touch and learning new things, but it can also get a bit stressful sometimes. Just take some time to turn your phone off and be with yourself or those around you.

11. Cut down on caffeine

Too much coffee and tea can make you feel jittery, especially when you’re quitting smoking. Limit your intake when possible, restrict it to morning times, and maybe try decaf.

12. Focus on the here and now

Some of the most stressful things out there are the things that have already happened in the past, or things that might happen in the future that you’re worried about. But when you’re in a vulnerable place, try to limit the amount of time you spend thinking about things you can’t change, and try just focusing on what is happening right now. Take things one step at a time and cross those bridges when you get to them.

Remember, you can quit.

Disclaimer: There is more than one way to quit smoking. You may need to try a few different things to find what is right for you. For advice and support on quitting, visit

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Published Sep­tem­ber 29th2014
Tags smoking quit smoking mental health
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