Smoking and Depression
Researchers have shown that there is a link between depression and tobacco use.1 Once you quit smoking or chewing tobacco, you may also experience mood swings. Many of your buddies have felt the same way you do. You can prepare for the blues that often effect those who quit tobacco. And, it just stands to reason that the better equipped you are before the battle, the more likely you are to overcome the enemy.
It is normal to feel symptoms of depression for a period of time after you first stop smoking or chewing. Some people compare it to a breakup, or the end of a relationship. Smokers may have a strong urge to light up when they are stressed or feeling depressed. There is also the likelihood for sadness and anger with oneself if there is a relapse. Don’t beat yourself up if you give in to your craving for a smoke or dip. These are all normal reactions to a very stressful process. Quitting is hard because your body craves the nicotine and you experience nicotine withdrawal.
It is not all in your head. Nicotine is a highly addictive drug. It acts as both a stimulant and a depressant2, depending on your mood and the time of day. Nicotine controls your mood by regulating the level of activity of key parts of the brain and central nervous system that determines your overall sense of calm and well being.
Fight the feelings! If you find yourself getting agitated, angry, or sad, look at the situation head on and then do something about it!
- Name the exact feelings you are experiencing at the time you realize you’re depressed. Are you actually feeling tired, lonely, bored, or hungry? If so, focus on and address these specific feelings.
- Use our handy savings calculator to figure out how much cash you are saving by not buying cigarettes or smokeless tobacco. Then, go spend that windfall on something really fun. How about dinner and a movie with a favorite friend? Or, save it for a rainy day or toward a bigger goal.
- Make a list of things that are distracting or upsetting you and then see if you can come up with some healthy solutions.
- Get up, get out, and start moving. Increasing your level of physical activity will help to improve your mood and lift your spirits.
- Accentuate the positive. Focus on your strengths and let go of the negatives.
- Plan your next vacation or fun activity.
- Think of how healthy you will be—body and mind--when the effects of tobacco are gone from your body.3
Smokers who quit have an elevated risk of depression in the short run. However, in the long run this risk declines to the level of those who have never smoked.4
Using nicotine replacement products and counseling might be helpful as smokers and chewers navigate through the rough spots. If depression continues for more than 1 month, make an appointment to see your physician. There are many tools to help overcome depression, whether it be short term or serious.
Quitting smoking and chewing tobacco is a process, not an event. Be kind to yourself as you move through the stages, and take pride in your decision to start a new chapter in your life, tobacco free. Although it won’t be easy, it will be worth it. Quit Tobacco—Make Everyone Proud.
References
1 Depressive Symptoms and Cigarette Smoking Among Teens -- Goodman and
Capitman 106 (4): 748
2 Nicotine effects on affective response in depressi...[Psychopharmacology (Berl).
2008]
3 When Smokers Quit—The Health Benefits Over Time
4 Stop Smoking, Lower Depression Risk