Contrary to popular opinion

[NDC_Team]

We often hear from people that they are better off not making a tobacco quit attempt because they are depressed, anxious, or too stressed and they fear that these problems will worsen if they stop using tobacco.  These challenges can certainly make it difficult to consider stopping, and often the reinforcement from nicotine is paired with natural and effective coping skills like taking a breath, stepping away from a situation, or taking time to think things through.  The good news is that for many people, stopping tobacco will usually result in improved mood, and lower levels of depression, anxiety and stress.  

A number of studies have now found that within 2 weeks of stopping tobacco stress, anxiety, and depression all improve.   And, the total effect from stopping smoking is comparable to the effect shown in studies of people who begin antidepressant treatment for mood and anxiety disorders.  Contrary to what many people believe, stopping smoking may help improve their mental health in addition to being the single best thing they can do to improve their physical health.

There is an important caveat.  Depression and anxiety are relatively common nicotine withdrawal symptoms.  So, withdrawal can mask the improvements in mood that happen after stopping tobacco. This is one reason that a nicotine replacement therapy (#nrt) can help people quit, it effectively reduces the withdrawal symptoms like irritation, anxiety, depression and stress. 

  I would be interested to hear your thoughts and experiences with quitting, anxiety, depression, and stress?

Michael V. Burke, Ed.D

Program Director and NDC Counselor/ CTTS

[JonesCarpeDiem]

very good

[abbynormal42]

I suffer from Major Depressive Disorder and Bipolar 2. When I quit, my brain had a very difficult time producing enough dopamine, and I became very depressed. Luckily, I knew what was happening (I had done my research on nicotine addiction and brain chemistry) and I consulted my psychiatrist as soon as I felt myself beginning to cycle downward. It did take two medication adjustments to get me feeling better, but the meds worked. I am back to feeling like I did before I quit (for the most part.) My advice to those trying to quit is always to focus on dopamine production. There are many ways to increase dopamine naturally (as a quick Google search will show.) My brain is just wired differently and medication was a necessary route for me. 

I also suffer from Generalized Anxiety Disorder, and I can tell you that quitting smoking has greatly reduced my overall anxiety levels. It took two or three weeks for me to get to that point, but after those first couple of weeks of my quit, I noticed that I was feeling more calm overall. I wasn't stuck in the constant craving/withdrawal cycle. I could sit and relax for long periods of time without having to jump up and go outside for a smoke. I was able to better be in the moment without constant thoughts of smoking. This has been extremely good for my mental health, and I always stress it to others when they say they are afraid to quit because of their anxiety. Quitting makes it better! It really does.

[Mike.n.Atlanta]

I suffered anxiety attacks from childhood. I mean the rapid heartbeat, cold sweat think I'm gonna die anxiety. Not a single one since I quit smoking. Being able to quit boosted my self confidence through the roof. I felt like I could accomplish anything & I still do. Just sayin.

[YoungAtHeart]

My stress and anxiety levels decreased dramatically when I quit.  I was also suffering from PTSD - and was able to short-circuit each downward spiral with an increase in exercise. My biggest aha moment came when I was in the airport, waiting for a flight to Europe.  I got through the security line ordeal, the check-in and wait, and a 12 hour flight with ZERO anxiety.  It was amazing.  I was able to be on a train, or paddle boat, or bus for HOURS and could just enjoy the ride and scenery.

[SuzyQ411]

I benefited from this this post, Dr. Burke, and thank you for writing it for us!

In response, I can only refer to my recent quit of just over four months. It's the longest period I've been in remission during my 60 +years of smoking. Unfortunately, I relapsed shortly after the four month mark, but am back at it and am now 9 days clean.

Stress and anxiety are common components of who I am. They intensified during my quit and remained high. Knowing now that this is common with nicotine withdrawal gives me some peace of mind, allows me to react more positively to their increased levels, and reinforces my choice to again take nrt's during the early stages of my quit.

Also abbynormal42‌ I am so happy for you tht your anxiety quickly reached a comfortable plateau and that you've found healthy ways to increase your dopamine level (other that eating lots of chocolate as I do.) I will begin researching the dopamine issue and as always, wish you well 🙂

[jonimarie]

Congratulations on 9 days....never give up and don't give in to temptation

[jonimarie]

The anxiety & depression was the week before I quit. That was intense.

On my first day Quit that went away. And it totally went away in 3 days. 

For me it was fear of taking on the daunting task that I thought I could never succeed at.

[SuzyQ411]

So happy for you, Mike! I'm counting on my issues coming to an end as well and am working at stress and anxiety relief measures. 

[SuzyQ411]

WOW. Womderful news YoungAtHeart‌ !!

[SuzyQ411]

Thank you jonimarie‌ for your encouragement. Today as I was leaving the store, I smelled fresh tobacco smoke; I knew someone was smoking somewhere near the door. Sure, enough, there was a guy a few feet away. I was disappointed in myself as the odor smelled appealing to me. But, it was what it was. So, I accepted that it smelled good but then reached into my coat pocket to handle the wooden cross that I've designated as my cherished object, to keep my thoughts and actions in line. So, instead of focusing on my unwanted response, I turned my thoughts to the fact that I was nine days free, loaded the groceries into my car, and left for home.

[SuzyQ411]

Great self-awareness, jonimarie. Glad you were able to sort this out and that your anxiety and depression were resolved once you realized you'd actually stopped smoking.  

[Barbscloud]

Just the opposite for me.  I didn't really have physical withdrawal symptoms.  Mine was all emotional and lasted a good while.   Other's on this site have expressed experiencing this.

[AnnetteMM]

Despite the emotional effects of withdrawal, it becomes apparent later in the quit that nicotine actually caused stress in the body, making anxiety worse. The temporary relief from smoking was just that: temporary.

[YoungAtHeart]

Even after 7+ years quit, I still like the smell of cigarette smoke outside, on a breeze.  Pay it no mind - doesn't mean a thing.

Now  - smoke in a room, or in a car, or on the clothes or hair of someone?  BLECH!

[green1611]

Had physical effects particularly when used to reach those places where I enjoyed smoking with friends, tea/coffee shop corners, and the coffee breaks in work place. Initially, hands were shivering if I go there, if I avoid going there, it was perfect normal.

Depression was there, much did not recognise it was depression that time. Deep breathing, plain water sips, and positive thoughts saved me during initial days..

[jmuzik]

I sure can relate to that.  I think we may be on the same brain wave.

[jonimarie]

Preparing for the journey is always the worst ...worrying 

But once you step into the journey if you sit back and ride with it knowing there will be up and downs all will be well

My favorite saying

[2Old4This]

I am only a few days into my most recent quit and relapses are usually triggered by stress and anxiety over situations out of my control. I look forward to hitting that 2 week mark when the general levels drop so I can see who I will be then.

[Barbscloud]

@2Old4This Welcome to the Ex and congrats on your 10 days of success.   That's fabulous

Stress is a very common trigger.  But you got it right.  If it's out of our control then there is no reason to smoke over it   There will always be stressors in our life.  It's about learning to cope without smoking.  It takes practice, but we're proof it can be done.

 Many describe quitting  as losing their best friend, We've smoked our way through every event and emotion, so it's only normal that were apprehensive. Approaching your quit one day at a time can help to alleviate the fear. Don't think about forever right now. You'll see those one days will turn into multiple days.

It's not to late to educate yourself about nicotine addiction and have a plan in place.  This link has some great information about triggers, tools and creating new associations to replace smoking.

https://www.becomeanex.org/guides/?cid=footer_community_linktobex

And you just found an amazing group of quitters the are here to support you on this journey to becoming an Ex. There will be ups and downs, but that is part of the journey. We're here for you, so just reach out anytime we can help or want to share your experience.

We're here for you, so reach out anytime we can help.

Consider creating your own post and post to My Journal/Blog to introduce yourself to the community and receive some well deserved support.

Here are a few posts from the Mayo Clinic you may find helpful.

Quitting Smoking Can Actually Relieve Stress! - EX Community

Understanding Stress Inventory: A Key to Quitting Smoking

Stay busy and stay close.

Barb

[YoungAtHeart]

@2Old4This 

Welcome!

I saw your comment and congratulate you on your success so far!  I wanted to let you know that only the folks who responded to this older blog will see your response.  To reach the wider currently active community, you might want to write a blog to introduce yourself.  To do that, start with "Ex Community" top left, then center blue box, "Post a Journal/Blog."  You might include your smoking history, why you want to quit, if you have chosen to  use a quit aid, your quit date, and anything else you want to share.

Hope to see you there!

Nancy

[mariafisher60]

I suffer from anxiety and depression. Every time I try to quit, it seems they get worse within a couple days and I'm right back to buying a new vape. Knowing now that this is normal, I'm hoping that I can kick this habit and start to feel better! I know it's going to be a long journey, or maybe not, but I know in the long run it will be what is best for my health overall.

[sheilalnewsome]

Great job

[YoungAtHeart]

@sheilalnewsome 

Welcome!

Although I saw your response I fear most in the community may not.  To remedy that, I recommend you write a blog to introduce yourself to the community (Home-top left; then center blue box-"Post a Journal/Blog").  You might include your nicotine use history, what delivery system you are using, why you want to quit, your quit date if you have set one, and anything else about yourself you care to share.  You will reach a wider audience this way.

I look forward to seeing you there!

Nancy

[SuzyQ411]

T0 everyone in general~ I post a lot on the main sites so most people know this about me but I want to share specifically with the folks on this thread that I am now almost 21 months totally free of cigarettes; AND that this is my first ever "cold- turkey" quit. And this time around I made a spiritual promise that I would never smoke another cigarette. My anxiety levels are far less than in the early days of my quit BUT sometimes I still get into that cycle and can't seem to get out. When I am able to get outside and walk, the anxiety goes away! When that's not possible, "smoking" on a plastic straw cut the length of my formerly favorite brand does the trick.  (I am a former chain smoker of more than 60 years.) And you will see in former posts of mine above that I was then just 9 days clean at one point. BTW, I quit for good on June 1, 2022.) @sheilalnewsome ~ hope to bump into you on the main site ❤️ of the EX!