3 important things to know about quitting nicotine during times of stress

Nicotine addiction – whether through smoking or vaping – can increase stress levels, and quitting nicotine can improve mental health.

According to a 2014 review of 26 studies, quitting smoking is linked with lower levels of stress, anxiety, and depression, as well as improved positive mood and quality of life compared with those who continue to smoke. And Truth Initiative surveys of young people who quit vaping nicotine-containing e-cigarettes found that 90% of those who quit vaping said they felt less stressed, anxious, or depressed.

But quitting nicotine can be difficult and obstacles from other areas of life such as work, school, and relationships can add to the stress – which is a common trigger to use nicotine. In a 2021 Truth Initiative survey, 4 in 5 young people who had vaped nicotine said they started to lessen their stress, anxiety, or depression.

Stress can present challenges for people who want to quit nicotine, but these challenges are manageable, especially if you know the facts about nicotine and stress. Here are three important things to keep in mind about quitting nicotine during times of stress.

Nicotine withdrawal causes stress and anxiety

The common misconception that nicotine relieves stress, anxiety, and depression may be rooted in the cycle of nicotine withdrawal. Irritability, anxiety, and depression are some of the symptoms of nicotine withdrawal, and using nicotine relieves these symptoms temporarily. It’s critical to recognize that the cycle of nicotine withdrawal, subsequent nicotine use, and alleviation of symptoms starts with nicotine addiction in the first place.

Despite years of research showing that the opposite is true, the tobacco industry has invested significant resources in marketing that connects tobacco use with mental well-being. From an early Camel cigarette ad that depicts a relaxed smoker with the text, “It’s a psychological fact, pleasure helps your disposition. For more pure pleasure – have a Camel,” to a pandemic isolation-themed Puff Bar ad calling the e-cigarette brand a way to “stay sane” and “the perfect escape from back-to-back zoom calls, parental texts, and WFH stress,” the tobacco industry often depicts its products as tools for stress relief.

Given these two factors – the cycle of nicotine withdrawal combined with tobacco industry marketing – it’s no wonder that people have misconceptions about the role nicotine plays in mental well-being.

Quitting “cold turkey” is unlikely to work

Whether it’s cigarettes, e-cigarettes, or any other tobacco product, trying to quit “cold turkey” – meaning to stop abruptly without any support or replacement medications – is unlikely to be successful. Research over the past 25 years has shown that out of 100 people trying to quit smoking cold turkey, only about three to five of them will succeed for longer than six months. In other words, while some people can quit this way, at least 95% of people can’t.

Quitting cold turkey has such a low success rate due to the nature of nicotine addiction. Addiction undermines willpower, or the ability to control impulses through decision-making.

“When you understand the addictive nature of tobacco, it’s easier to understand why many can’t just quit,” wrote Michael Burke, program director at Mayo Clinic Nicotine Dependence Center in a blog post for the EX Program.

It’s important people have the support of evidence-based resources when quitting any nicotine-containing product.

Evidence-based quit resources can help

Digital quitting programs – including the evidence-based, first-of-its-kind, free quit vaping program that has helped over 750,000 on their quitting journeys – can give people of all ages the support they need to live nicotine free. 

A randomized clinical trial found that young adults aged 18-24 who used This is Quitting, now part of EX Program, had nearly 40% higher odds of quitting compared to a control group. Results from another randomized clinical trial underscored that the texting program is not only successful in helping young people quit vaping, but also in ensuring that they don’t later use combustible tobacco products in place of e-cigarettes.

Teens and young adults can text “DITCHVAPE” to 88709 and get immediate help quitting nicotine.

By texting DITCHVAPE to 88709, you consent to recurring messages from Truth Initiative to help you quit vaping, and agree to the Terms & Conditions and Privacy Policy. Text STOP to opt-out. Text HELP for info. Msg & Data Rates May Apply. 

This article was originally published on March 23, 2023.