The Psychology Behind Smoking And How To Quit It

Smoking is a harmful habit that can seriously damage both mental and physical health. While some people turn to smoking for temporary relief or as a way to cope with stress, what often starts as an occasional habit can quickly turn into an addictive, life-threatening and dangerous habit.

What Is Smoking?

A 2021 research paper ¹ defines smoking as the practice of inhaling and exhaling the smoke of certain plant-based burning substances into the bloodstream. It is considered to be one of the most significant global public health issues.

Though there are numerous plant materials people use as a substance, such as marijuana ² , cocaine ³ , hashish, the dried leaves of tobacco plants are the most common ones. It contains a high amount of nicotine that causes extreme addiction.

“Nicotine addiction is a complex disorder, habitual use of tobacco and tobacco products continues to be a significant contributor to health problems worldwide, which in part may be related to the increasing affordability of tobacco and nicotine products,” explained the researchers ⁴ .

People smoke tobacco in a number of ways, like smoking a cigarette, a pipe or a cigar even. Nicotine refers to an alkaloid that can have harmful effects on a person’s psychological and physiological well-being.

A 2015 study ⁵ claims that it causes several premature diseases and deaths worldwide than any other human habit or behavior does.

Tobacco use is linked to a wide range of both psychological, physical and mental disorders and diseases, such as the following:

The Psychological Mechanism Of Smoking

Several researchers ²⁰ and psychologists have examined certain psychological mechanisms that can pose risk factors for tobacco use.

They have found that low levels of self-esteem and self-confidence, depressive mood, negative thoughts ²¹ , and personal well-being are closely interlinked with tobacco addiction. Smoking is considered the most effective and easiest way of delivering nicotine to the brain.

Studies ²² explain that nicotine exerts an influence on multiple brain systems that leads to affecting people’s behavior, personality, feeling, and thinking. There are a variety of reasons why people start using tobacco.

A 2004 research ²³ found that most of the reasons are related to changing one’s self-image, portraying oneself as more attractive, and displaying one’s physical and emotional strength.

Some of the most common causes behind this behaviors are the following:

To prove courage or fearlessness on a dare
Impact of advertisements and media portrayals
To come across as more stylist, sophisticated, or modern
Influence from friends, family, or relatives
As an act of rebellion or defiance against authority
To cope anxiety, tension, or stress
As a method to control or lose weight

Many people believe that smoking helps relieve stress and manage anxiety or depression. However, the reality is quite the opposite.

Smoking is a highly addictive habit that can seriously harm a person’s mental health. In fact, smokers are more likely to experience symptoms of depression, and anxiety compared to those who don’t smoke.

A 2017 research paper ²⁴ says that the worldwide prevalence of tobacco smoking is around 1 billion, where males smoke at higher rates than females, with 30% and 7% prevalence respectively.

Studies ²⁵ have estimated that tobacco use kills approximately 5 million people annually worldwide, accounting for over 20% of all deaths of adult men and 5% of deaths of adult women.

Understanding Smoking Addiction

The smoke of burning tobacco contains thousands of harmful chemicals. Research ²⁶ says that the significant one ‘nicotine’ develops a dangerous addiction in people.

Single nicotine inhalation becomes a permanent addiction by going through the following process that includes:

The smoke gets rapidly absorbed through the lungs into the bloodstream that carries it directly to the heart. A 2010 study ²⁷ suggests, when a person inhales the smoke, it reaches the brain within about 10-20 seconds.
As the nicotine enters the heart directly, it does not get a chance to dissipate. A high concentration of nicotine remains in the lungs and the bloodstream until it reaches the brain.
According to 2013 research ²⁸ , nicotine stimulates the adrenal glands to release the adrenaline hormone in the brain which is solely responsible for developing pleasure and energy.
A 1997 study ²⁹ explains that nicotine affects the central nervous system and increases one’s blood pressure, breathing, and heart rate. But the feeling of pleasure and energy is temporary.
Studies ³⁰ have found, once the nicotine reaches people’s brains, it helps to improve their mood as well as decrease their anger and stress. The nicotine relaxes one’s muscles and reduces appetite.
Nicotine also activates the dopamine signal ³¹ that leads to a kind of relaxing sensation in the brain. The dopamine release instantly produces a sense of pleasure and happiness in people.

Our body and brain quickly adapt to the regular intake of nicotine. Over time, this slowly develops into an addiction, that causes noticeable changes in brain function.

As the body builds a higher tolerance to nicotine, a person starts craving larger amounts to feel the same effect. This creates a repetitive cycle of nicotine entering the brain, providing temporary relief, and then wearing off, eventually trapping a person in a pattern of smoking addiction.

How Smoking Affects The Brain

When a person smokes, nicotine starts to act like the neurotransmitters that are already present in the human brain. A 2011 research ³² explains that the brain decreases the acetylcholine receptors to compensate for the increased signal activity caused by nicotine.

This gradually leads to nicotine tolerance in the brain. When an individual starts to smoke regularly and frequently, the nicotine begins to reduce their ability to feel pleasure.

It causes the smoker to need more nicotine inhalation to sustain the pleasure. It also activates the reward system ³³ of the human brain and increases the levels of dopamine, a chemical messenger that influences rewarding behaviors ³⁴ .

Research says that certain other chemicals in tobacco products, including acetaldehyde, increases the effects of nicotine in the brain.

It requires more research to detect the effects of smoking on a person’s cognitive abilities. But smoking damages certain areas by causing thinning in some crucial areas. According to a 2015 study ³⁵ , smokers tend to have a thinner cerebral cortex than others as nicotine destroys the brain’s grey matter.

“Smoking is significantly associated with gray matter volume loss in the prefrontal cortex, the anterior cingulate cortex, the insula, and the olfactory gyrus.”, explained by a 2014 research paper ³⁶ .

The cerebral cortex ³⁷ is considered extremely crucial for thinking abilities, memory, perception, and learning.

Smoking And Mental Health

Many people believe that smoking helps them manage stress and anxiety. However, the reality is that nicotine addiction can cause serious harm to both physical and mental health.

A 2013 study ³⁸ states that smokers are more likely to suffer from various psychological disorders than non-smokers. Nicotine inhalation provides a boost in confidence and a great sense of achievement at first.

But it gradually reduces the feeling of pleasure once it becomes an addiction. Studies ³⁹ have found that nicotine interferes with the functioning of neurotransmitters and exerts several neuroendocrine effects that lead to developing several psychological complications.

Nicotine addiction is associated with a number of mental and psychological disorders and conditions, such as:

1. Stress or anxiety

Most people tend to smoke with the aim of reducing stress. Nicotine offers instant relaxation, and that’s why people partake in the habit because they believe that it will reduce their anxiety and stress. Once a person finishes smoking, the nicotine level begins to fall in their body.

A 2017 research ⁴⁰ claims that the nicotine level makes their hearts beat faster and increases their blood pressure. One might experience anxiety ⁴¹ and intolerable craving for nicotine. It also decreases one’s capability to deal with stress.

Read More About Anxiety Here

2. Depression

Research ⁴² says that a person with depression tends to get addicted to smoking more than any other person. Many people get addicted to nicotine without showing any symptoms of depression.

A 2007 research paper ⁴³ claims that people with depression often struggle a lot and experience severe withdrawal symptoms while quitting smoking. Depression and nicotine addiction are closely associated as smoking often leads to depression, which in turn often encourages one to start smoking.

Nicotine stimulates dopamine release that develops a sense of happiness. As depressive people lack positive feelings, they end up relying on nicotine to temporarily increase their dopamine supply.

Read More About Major Depressive Disorder ( Depression ) Here

3. Schizophrenia

According to a 2018 study ⁴⁴ , schizophrenia patients are more likely to get addicted to nicotine. As nicotine develops a temporary pleasurable feeling, research ⁴⁵ says that it may seem to reduce some of the symptoms of schizophrenia or the side effects of medicines used for the treatment.

A 2013 research ⁴⁶ explains that tobacco may improve concentration and decrease the unpleasant hyperstimulation experienced by schizophrenia patients.

But studies ⁴⁷ have shown that regular use of nicotine may increase the chances of schizophrenia.

Read More About Schizophrenia Here

4. Panic disorder

A 2018 research paper ⁴⁸ suggests that regular smoking is considered to be a risk factor for the first occurrence of panic attacks and disorders. Nicotine addiction can increase the lifetime risk of panic disorder by three times.

Studies ⁴⁹ have found that it plays a big role when it comes to increasing the risk of cardiovascular disease in patients suffering from panic disorder.

Read More About Panic Disorder Here

5. Attention deficit hyperactivity disorder (ADHD)

A 2009 research ⁵⁰ explains that tobacco consumption in attention deficit hyperactivity disorder patients results from an attempt at self-medication. ADHD patients tend to use nicotine to relieve the symptoms of the disorder.

Studies ⁵¹ show that women are more likely to get addicted to nicotine early and late in their pregnancy period.

6. Dementia

According to a 2014 study ⁵² , smoking is one of the significant risk factors for dementia. Inhaling the smoke of tobacco is associated with increased oxidative stress ⁵³ . Oxidative stress refers to the imbalance between toxic molecules and antioxidants.

This imbalance damages the cells in the human body. Research ⁵⁴ says that this imbalance is closely related to the onset of dementia. Nicotine inhalation increases the other risk factors of dementia, such as high blood pressure and stroke ⁵⁵ .

Read More About Dementia Here

7. Cognitive decline

People may experience cognitive decline as they get older. A 2012 study ⁵⁶ claims that smokers are more likely to experience the symptoms of cognitive decline much earlier than others.

Smokers may experience the following symptoms:

Read More About Cognitive decline Here

8. Eating disorders

A 2005 study ⁶² says that smoking can decrease appetite and increases satiety. Many people with eating disorders try to suppress their appetite by smoking cigarettes.

Research says that women suffering from eating disorders are at greater risk for smoking and higher dependence on nicotine, especially those who display impulsive behavior and binge eat.

Read More About Eating disorders Here

Smoking And Personality

Several significant studies ⁶³ have examined the connection between smoking and people’s different personality characteristics.

These studies have identified the three most common personality traits linked to the psychological aspects of smoking, which include:

1. The extraversion dimension

Certain personality characteristics of extroverts are closely interlinked with nicotine addiction. Extrovert and introvert personalities differ according to the level of necessary stimulation for personal well-being.

A recent 2020 study ⁶⁴ suggests that extroverts often try to change their external environment by increasing their activity and internal environment by ingesting substances.

The extraversion dimension includes several key factors, such as:

Positive emotions
Assertiveness
Sociability
Activity level
Vivacity

2. The neuroticism dimension

A 2002 research ⁶⁵ says that certain personality traits of neuroticism make an individual sensitive to nicotine properties. Such people often use smoke to cope with their stress and anxiety.

Research ⁶⁶ shows that the neuroticism dimension is associated with some psychological disorders, including depression and anxiety. These personalities portray high frequency and intensity of negative affect.

The neuroticism dimension includes several key factors, such as:

Jealousy
Hostility
Anger
Depression
Negative thoughts
Psychological vulnerability
Anxiety

3. The psychoticism dimension

According to a 1984 research paper ⁶⁷ , the association between psychoticism and tobacco intake is the most consistent dimension.

The psychoticism dimension includes several key factors, such as:

Impulsivity
Cynicism
Coldness
Reduced inhibition
Low conscientiousness
Reduced conformity
Antisocial actions and behaviors
Attraction toward exciting sensations

Initiating Factors Of Smoking

The factors that trigger the habit of smoking among regular and adult smokers are quite different from those factors that are associated with smoking initiation.

A 2011 study ⁶⁸ mentions that higher nicotine addiction among various population ranges is triggered or influenced by different psychological, social, economic, and cultural factors, including:

Peer pressure and influence (the most common factor)
Smoking habits of parents or siblings
Low socioeconomic background
Poor living conditions and long-term unemployment
Exposure to substances during childhood
Easy availability of tobacco products
Personal beliefs about the perceived benefits of nicotine
Financial stress and pressure
History of anxiety or depression
Impact of aggressive tobacco marketing
Previous experimentation with tobacco products
Lower chances of working in indoor, smoke-free environments
Limited parental involvement or supervision
Poor academic performance
Inability to confidently refuse cigarettes
Low self-esteem and self-worth
Lack of awareness about the harmful effects of tobacco

Smoking Withdrawal

When people suddenly stop smoking and no tobacco is entering their body, they experience certain mild to severe unpleasant physical and psychological symptoms.

These symptoms are called nicotine withdrawal symptoms ⁶⁹ . The severity of the symptoms largely depends on how much and how long the person has smoked.

Research ⁷⁰ says that these withdrawal symptoms can be observed in a person within 24-48 hours after he/she last smoked. The symptoms are considered a sign of psychological and physical dependence on nicotine.

A 2015 research ⁷¹ has mentioned some of the most common physical and psychological withdrawal symptoms of nicotine, such as:

Intense craving for nicotine
Weight gain
Anxiety and depression
Changes in appetite
Headaches and dizziness
Problems in concentrating
Sleeping disorders
Stress and restlessness
Fatigue
Constipation
Mental fog
Irritability
Sweating
Sore throat and coughing
Abdominal cramping
nausea and vomiting
Tingling in the hands and feet

How To Quit Smoking

Despite being aware of the serious health risks associated with nicotine, many people still start smoking and eventually become addicted. Smoking is both a psychological habit and a physical addiction.

While it may provide temporary relief or satisfaction, the long-term impact on a person’s physical and mental health is extremely harmful. Although quitting smoking can lead to mild or even severe withdrawal symptoms, it is essential to stop nicotine consumption to avoid life-threatening consequences.

Here are some effective strategies to help quit smoking:

One needs to find and understand their personal reason to stop consuming nicotine. Choosing a reason that is strong enough often helps one to reduce the urge.
Identifying the triggers and trying to avoid them completely.
Understanding that withdrawal won’t happen overnight, and that your body will need a considerable amount of time to deal with withdrawal symptoms.
Consulting with a health care professional and considering nicotine replacement therapy ⁷² . This therapy will help you in coping with withdrawal symptoms.
Whenever you feel a craving for smoking or any form of nicotine, give yourself 10 minutes, and then try to distract yourself for that period of time.
Informing your loved ones that you are planning to quit smoking. Your family and friends can make the withdrawal easy for you by providing the right sort of care and support.
Giving yourself a break, and spending time with the people you love. Doing things that make you happy, such as having your favorite food or indulging in your favorite hobbies.
If you feel a craving for nicotine, chew sugarless gum or munch carrots or nuts to satisfy your craving.
Get yourself habituated with regular physical activity. You can also try yoga or meditation ⁷³ or any kind of mindfulness practice.
Eat healthy food and drink plenty of water. Add some fresh vegetables and fruits to your daily diet.
Don’t be disappointed and try until you succeed in overcoming your cravings.
If you find it extremely difficult to quit smoking, consider seeking medical help and treatment.

Takeaway

Smoking is a harmful habit that involves inhaling the smoke of burning tobacco. While it may initially create a temporary sense of relaxation or pleasure, over time, the body becomes less responsive to these effects, causing the individual to crave more nicotine.

This cycle slowly but steadily causes nicotine addiction, which ends up harming your mental and physical health in the long run.

Regular nicotine use has been linked to several severe psychological disorders. People often take up smoking for different reasons, such as peer pressure, the influence of tobacco advertisements, parental or sibling smoking, childhood exposure to substances, and more.

Whatever the reason may be, smoking significantly increases the risk of life-threatening diseases.

To protect their health, individuals should work toward quitting smoking and seek professional medical support if needed.

Smoking At A Glance

Smoking is a harmful act where people burn various plant materials and inhale the smoke that reaches the brain within 10-20 seconds.
Dried tobacco leaves are mostly used for smoking and nicotine is the most harmful substance in tobacco that causes addiction.
Studies revealed that around 1 billion people regularly consume tobacco and it kills almost 1 million people every year worldwide.
Nicotine addiction is associated with several life-threatening physical and physiological disorders, such as cancer, heart attack, respiratory diseases, depression, obsessive-compulsive disorder, panic attacks, schizophrenia, dementia, and many more.
Smoking is also closely interconnected with three personality dimensions that include extraversion, neuroticism, and psychoticism.
People may experience several mild to severe physical and psychological symptoms after they quit smoking.

Frequently Asked Questions (FAQs)

1. What makes smoking addictive?

When you smoke a cigarette, or chew tobacco, the nicotine works towards releasing dopamine in your brain, which makes you happier and better. But only in the short-term.

2. What are 5 reasons why someone smokes?

The 5 biggest reasons why a person smokes are – peer pressure, trying to deal with stress and anxiety, coping with difficult situations, companionship, and to improve communication and attention span.

3. How many cigarettes a day is safe?

There are no safe number of cigarettes to be had in a day. Every cigarette you smoke has a detrimental effect on your mental and physical health.

The Psychology Behind Smoking

Table of Contents

What Is Smoking?

The Psychological Mechanism Of Smoking

Understanding Smoking Addiction

How Smoking Affects The Brain