This No Smoking Day 2026, we are encouraging the estimated 260,000 people in Wales who smoke to consider …
How Quitting Can Support Your Mental Health
Stopping smoking isn’t just about your physical health. It can make a real difference to how you feel day to day too.
Many people smoke to cope with stress or difficult emotions. It can feel like it helps in the moment, but over time it can actually make things harder to manage.
The good news is that people who quit often feel calmer, more in control, and more positive.
Benefits of Quitting Smoking
Less Anxiety and Stress
Quitting helps break the cycle of withdrawal that can make you feel tense or on edge.
Improved Mood​
Many people feel more stable and positive over time.
Better Sleep
Your body can relax properly again, helping you rest and recharge.
Boosted Confidence
Every step forward builds a sense of control.
Tips for Quitting
What About Medications?
Smoking can affect how some medications work.
If you’re planning to quit, speak to your GP or mental health team so they can support you safely.
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:
First few days
You might feel irritable, restless, or a bit low. This is your body adjusting to nicotine leaving your system. It can feel intense, but it doesn’t last.
2 to 4 weeks
Cravings usually become easier to manage, and many people start to notice small improvements in mood and sleep.
A few months
People often feel calmer, more in control, and less stressed than when they were smoking.
Why Smoking Feels Like Stress Relief – But Isn’t
Nicotine gives a short burst of relief, but it quickly wears off.
That leads to cravings and withdrawal, which can feel like stress or anxiety. Smoking again relieves that feeling temporarily, creating a cycle.
Quitting helps break that cycle so your mind and body can settle.
Help is Available
Support makes a big difference. Help Me Quit offers free, friendly support across Wales to help you manage cravings, build confidence, and find what works for you.
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