Title: The Truth Behind Smoking and Stress Relief: A Detrimental Cycle of Mental Health
Ineffective Stress Relief Through Smoking
Many smokers often believe that lighting up a cigarette helps relieve stress. However, the reality is quite different. Smoking does not alleviate stress, but instead, it damages mental health, making it imperative to exercise caution.
The Science Behind Smoking and Pleasure
When a person smokes, nicotine swiftly reaches the brain within approximately 7 seconds, triggering the release of dopamine – a neurotransmitter responsible for pleasure. While dopamine is naturally produced when we experience pleasure, smoking escalates its production significantly.
Yet, the challenge arises when nicotine’s effects become less potent with prolonged smoking. The brain, having tasted the intense pleasure induced by nicotine, yearns for more. This addiction leads to a harmful cycle.
The Illusion of Stress Relief
So, what about the perceived stress relief smokers report? It merely offers temporary respite from withdrawal symptoms. To put it simply, anxiety, stress, depression, and irritability intensify during withdrawal, which smoking momentarily eases. However, as nicotine levels decrease, these symptoms resurface, perpetuating a vicious cycle of dependence.
Contrary to popular belief, numerous studies reveal that smokers actually experience higher stress levels. A recent study conducted by Professor Yunhee Kim and her team from Pukyong National University’s Department of Nursing analyzed data from 6,890 participants aged 18 to 65, collected during the National Health and Nutrition Examination Survey between 2016 and 2018.
Findings demonstrated that 58.4% of current smokers acknowledged feeling “stressed,” while the stress rate among non-smokers stood relatively low at 41.6%. Smokers exhibited a stress rate 1.7 times higher than non-smokers. The study further revealed that adults sitting for extended periods (more than 8 hours daily) and smoking were 1.9 times more likely to experience stress compared to their non-smoking counterparts.
Moreover, the Korea Health Promotion and Development Institute reported that individuals who smoke more than one pack a day were 1.9 times more stressed, 1.7 times more likely to experience depression for over two weeks, and twice as likely to have suicidal thoughts compared to non-smokers. In another study, researchers discovered that adolescents who smoked within a month were 1.3 to 1.5 times more prone to stress, depression, and suicidal ideation than their non-smoking peers.
Smoking: A Deceptive Comfort
It is evident that smoking is not a reliable stress-reliever; rather, it exacerbates mental health issues. Moreover, smokers often face additional stressors such as pressure from those around them to quit or the frustrations encountered when attempting to quit. Consequently, it is best to steer clear of smoking, as it can deeply impact one’s emotional well-being.
Experts emphasize that quitting smoking can effectively lower stress levels. A study involving heavy smokers (more than 10 cigarettes a day) revealed that while the stress experienced by repeat smokers who failed to quit slightly increased, those who successfully quit smoking encountered significantly reduced stress levels.
In times of intense stress, it is recommended to engage in hobbies, entertainment, sports, or other relaxing activities instead of resorting to smoking. Ensuring adequate rest and quality sleep can also contribute to stress reduction. Meditation and deep breathing exercises are valuable tools to regain calm. Seeking professional help from a psychiatrist, if necessary, can also provide immense support.
Disclaimer: This article is authored by a professional journalist and is for informational purposes only. It should not be construed as medical advice. Please consult with a licensed healthcare professional for personalized guidance.
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People who cannot stop smoking often cite ‘stress’ as the cause. Smoking a cigarette feels like a stress reliever, which is why it is not easy to quit. However, smoking does not relieve stress and instead damages mental health, so care is needed.
Smoking does not help relieve stress｜Source: Getty Image Bank
Does Smoking Relieve Stress?
When you smoke, nicotine reaches the brain within about 7 seconds and activates the secretion of ‘dopamine’ which causes pleasure. Dopamine is secreted when we feel pleasure, but the amount of dopamine secreted when we smoke is much higher. The problem is that if you continue to smoke, you become resistant to the action of nicotine, and these effects are reduced. Furthermore, the brain that has tasted the intense pleasure caused by nicotine continues to crave nicotine. being addicted to nicotine.
Then, what is the ‘stress relief’ that smokers feel? This only temporarily relieved the withdrawal symptoms. In other words, withdrawal symptoms increase anxiety, stress, depression, and irritability, which are temporarily relieved by smoking, and then withdrawal symptoms return when nicotine levels decrease, repeating the vicious cycle.
Instead, there are many studies that show smokers have higher stress levels. According to a recent Korean Food Communication Forum (KOFRUM), a research team led by Professor Yunhee Kim from Pukyong National University’s Department of Nursing analyzed 6,890 adults aged 18 to 65 who participated in the National Health and Nutrition Examination Survey between 2016 and 2018.
Looking at the study, 58.4% of current smokers responded that they were “stressed,” and the rate of experiencing stress among non-smokers was relatively low at 41.6%. The rate of experiencing stress was 1.7 times higher in smokers than in non-smokers. In particular, they found that adults who smoked while sitting for a long time (more than 8 hours a day) had a 1.9 times higher rate of experiencing stress than adults who had a short time sitting (less than 8 hours a day) and did not smoke.
In addition, according to the Korea Health Promotion and Development Institute, smokers who smoke more than one pack a day are 1.9 times more stressed, 1.7 times more depressed for more than 2 weeks, and 2 times more likely to have suicidal ideation compared to non-smokers. In another study, they found that adolescents who experienced smoking within a month were 1.3 to 1.5 times more likely to experience stress, experience depression, and have suicidal thoughts than those who did not.
Smoking is poison, not comfort
As such, smoking does not help relieve stress, but rather worsens mental health. In addition, smokers may be exposed to various stresses, such as pressure from people around them to quit smoking or stress received when they fail to quit smoking. In other words, it is best to avoid smoking, which can bruise the mind.
Experts even say that quitting smoking can lower stress levels. In fact, according to an overseas study targeting smokers who smoked more than 10 cigarettes a day, the stress of repeat smokers who failed to quit smoking increased slightly, while the stress of those who quit successfully was found to be much lower.
When stress is severe, it is recommended to enjoy hobbies, entertainment, sports, etc. rather than smoking, or take enough rest with a good night’s sleep. You can also meditate or take a deep breath. Seeing a psychiatrist, if needed, also helps a lot.
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