Nicotine addiction overwhelmingly begins in childhood – and family influence remains the strongest factor. Despite decades of progress …
How Quitting Can Support Your Mental Health
Stopping smoking isn’t just about looking after your lungs or heart – it can have a huge impact on your mental health too. If you’re living with stress, anxiety, depression, or other mental health challenges, quitting can help you feel more balanced, reduce difficult symptoms, and improve your day-to-day wellbeing.
It’s common for people to smoke to manage stress or difficult emotions, but research shows that quitting is linked to better mental health outcomes over time.
The Mental Health Benefits of Quitting Smoking
Reduced Anxiety and Stress
Although smoking may feel like it relieves stress, it actually fuels a cycle of temporary calm followed by nicotine withdrawal. This withdrawal can heighten feelings of anxiety and tension. Quitting breaks this cycle, helping you experience lower stress and anxiety levels over time.
Improved Mood
Stopping smoking is linked to a brighter, more stable mood. Over time, people who quit often report feeling happier, calmer, and more positive, with fewer symptoms of low mood or irritability.
Better Sleep
Nicotine is a stimulant and can disturb your natural sleep pattern. Quitting helps your body relax more easily at night, meaning you may fall asleep quicker, wake less often, and feel more refreshed
Boosted Self-Esteem and Confidence
Quitting smoking can give you a real sense of achievement. Reaching milestones, whether it’s one week smoke-free or one month, can build self-confidence and help you feel more in control of your health.
Healthier Coping Strategies
Without cigarettes, you can find alternative ways to manage stress and difficult feelings. Activities such as mindfulness, walking, journaling, creative hobbies, or talking to someone supportive can help you feel calmer and more in control.
Tips for Quitting When You Have Mental Health Challenges
What About Mental Health Medications?
Smoking speeds up how quickly your body processes certain medications, including some antidepressants and antipsychotics. This can mean you need a higher dose while smoking.
When you quit, your body processes these medicines more slowly, which may mean your healthcare provider will review and adjust your prescription to make sure you get the right balance.
Always speak to your GP or mental health team when stopping smoking, especially if you’re taking prescribed medication.
What Happens to Your Mental Health After You Quit?
Some people worry that quitting might worsen their mental health in the short term. While there may be a few difficult days or weeks as your body adjusts, research shows the long-term mental health benefits of quitting are significant. Here’s what to expect:
In the first few days: You might feel irritable, restless, or emotional – this is nicotine withdrawal, and it’s temporary.
After 2-4 weeks: Many people notice their mood and anxiety levels begin to improve.
After a few months: Most people report lower stress, improved mood, and better concentration than when they were smoking.
Why Smoking Feels Like Stress Relief – But Isn’t
When you smoke, nicotine triggers the release of dopamine, giving a brief sense of calm or pleasure. But this quickly fades, leading to withdrawal symptoms like agitation and craving – which feel like stress or anxiety. Smoking again relieves these withdrawal symptoms, creating a false sense of stress relief.
Breaking this cycle means your brain will begin producing its own “feel-good” chemicals more steadily, helping you to manage stress more naturally.
Help is Available
Quitting is much easier when you’re not doing it alone. There’s free, dedicated support available for people in Wales, including help tailored to mental health needs.
Extra Support When Things Feel Tough
If you’re struggling, there are people who can listen:
- Samaritans – 116 123 (free helpline, 24/7)
- Mind Cymru – for mental health advice and local support
- Your GP or mental health team – for tailored advice and help with your quit plan