Smoking and mental health

Research published by the World Health Organisation in 2021 revealed that smoking tobacco makes it more likely for you to develop a mental health condition. In addition, people who live with a mental illness are twice as likely to use tobacco.

Tragically, smokers who experience mental health problems die on average 10-20 years earlier than those who don’t.

How does smoking affect your mental health?

We’re aware of the physical problems smoking causes, but what about the relationship between smoking and mental health.

• Tobacco increases mental illness symptoms such as:
  – Depression
  – Anxiety and stress
  – Psychiatric symptoms
  – Attention Deficit Hyperactivity Disorder (ADHD)
• Tobacco can reduce the effectiveness of mental health medications
• People with poor mental health are at a higher risk of smoking and becoming addicted to nicotine:
  – People living with schizophrenia are three times more likely to smoke than other people

How do I manage my mental health when I quit smoking?

Quitting smoking can be challenging regardless of your mental health condition. The good news is that you can quit when living with a mental health condition.

Here are some practical examples of what you can do to look after your mental health when you quit smoking.

Before you quit

1. Talk to your GP or Approved Mental Health Professional (AMHP) before you attempt to stop smoking.
   Any mental health medications you are taking will need to be monitored and might even be reduced.
2.  Talk to an NHS Stop Smoking expert
   This is a free service offered by the NHS. They can help you by discussing:
   – Which ‘stop smoking’ aids might work best for you.
   – Coping with nicotine cravings.
   – Stop-Smoking medicines.
   – Any mental health medications you are taking. They will ask you to see your GP or AMHP if you have not done so already.
3. Make a plan to quit smoking
   Now that you have spoken to healthcare professionals, you can start making your plan to quit smoking whilst looking after your mental health. Download a free Personal Quit plan from the NHS Stop Smoking Service here.
4. Make a list of reasons to quit
   Understand why you want to quit smoking. Make a list of the reasons why and read it when you need support.
5.  Identify when you crave cigarettes and what specific situations may be more challenging
   – A craving can last five minutes. Before you give up, make a list of five-minute coping strategies.
   – Think ahead to times when you were more likely to smoke. Parties, work and other social events can be a temptation to smoke. Think about your actions and how you will respond in advance.
6. Talk to a trusted person about your challenge.
   – Quitting smoking whilst living with a mental health condition may feel overwhelming, but you can talk to someone you trust to help you with emotional support.
   – Talking things through will help keep you on track and make things easier.
   – Join our free dedicated online peer-to-peer support community for quitting smoking on Clic.
7. Get moving
   – Scientific studies have proved exercise, even a 5-minute walk or stretch, can reduce cigarette cravings and may help your brain produce anti-craving chemicals.

When you quit

Don’t feel discouraged if you find it hard at first. Smoking is highly addictive. Quitting with a mental health condition is a great achievement and you can do it. Here are some things to think about when you quit.

• Don’t punish yourself if you crave cigarettes.
• If you feel stressed, and you would usually smoke at this time, instead download our free stress bucket method guide.
• Remember to talk regularly with a trusted person and join our online peer-to-peer support community for quitting smoking on Clic.
• Ask for help when you need it.
• Imagine how it will feel when you’ve beaten the smoking addiction.
• Call the Stop Smoking Helpline if you feel yourself reaching for a cigarette.
  – The Stop Smoking service is available Monday to Friday from 9am to 8pm and Saturday and Sunday from 11am to 4pm. You can call them on 0300 123 1044.