Depression Related to Quitting Smoking

Table of ContentsView AllTable of ContentsCausesSymptoms of DepressionCoping TechniquesHow to Get Help

Table of ContentsView All

View All

Table of Contents

Causes

Symptoms of Depression

Coping Techniques

How to Get Help

If you find yourself feeling irritable, moody, and even depressed after quitting smoking, you’re certainly not alone. Quitting smoking is difficult enough when you’re feeling happy. Unfortunately, it can become further challenging due to mood changes—a common complaint early insmoking cessation.

People who smoke are more likely to experience depression than non-smokers, and symptoms of depression often occur while quitting, often as part of nicotine withdrawal. While people may experience depression after quitting smoking, research has also shown that quitting smoking may decrease depression in the long term.

At a GlanceThe temporary depression you feel after quitting smoking is primarily a withdrawal symptom. Nicotine affects the receptors in your brain, including the ones that impact mood. When you stop using nicotine, it takes some time for your brain to adjust. That means you might feel sad, struggle to sleep, and experience fatigue for a while after stopping smoking. Remind yourself that this is a temporary feeling, and try different techniques to help boost your mood, like staying active, finding distractions, and talking to your doctor if the problem persists. Knowing what you may experience as you work to become smoke-free can better prepare you for the journey ahead.

At a Glance

The temporary depression you feel after quitting smoking is primarily a withdrawal symptom. Nicotine affects the receptors in your brain, including the ones that impact mood. When you stop using nicotine, it takes some time for your brain to adjust. That means you might feel sad, struggle to sleep, and experience fatigue for a while after stopping smoking. Remind yourself that this is a temporary feeling, and try different techniques to help boost your mood, like staying active, finding distractions, and talking to your doctor if the problem persists. Knowing what you may experience as you work to become smoke-free can better prepare you for the journey ahead.

Why You Might Feel Depressed After Quitting Smoking

Nicotine withdrawalis the primary reason for the temporary depression you may experience after quitting smoking.When you use nicotine on a regular basis, your body and brain become dependent on it as thenicotine bonds with your brain receptorsto trigger the release of dopamine, the “feel-good” neurotransmitter.

Once you stop smoking and are producing lessdopaminethan your body and mind have become accustomed to, it is normal to react with low moods and depressed feelings.

Symptoms of Depression After Quitting Smoking

Some common symptoms of depression that you may experience when you stop smoking include:

You may experience one, some, or all of these at one point or another and to varying degrees.

If you start to feel depressed after quitting tobacco and your low mood doesn’t pass after a few weeks or gets worse, be sure to check in with your doctor for advice.

Mood changes with quitting smoking are common, but persistent depressive symptoms that worsen or interfere with your functioning may reflect aclinical depressionthat requires treatment.

Coping With Depression When You’re Quitting Smoking

Evidence suggests that people who experience depression before or during the early stages of quitting are at a higher risk of smoking relapse.

After years of smoking, it is possible that you began to bury your feelings behind a cloud of smoke. Cigarettes are used to deal with everything from anger to sadness to joy, causing smokers to often lean on tobacco to avoid difficult emotions.

It is healthy and productive to allow yourself to acknowledge those feelings and find constructive ways to deal with them, even if you feel a little raw from the experience. For mood changes that come with smoking cessation, try some of the following ideas to improve your mood:

Stay Active

Exercise can be a helpful distraction from the urge to smoke, and some research has shown that it can be helpful during the early stages of smoking cessation.Other research has found that exercise can be an effective intervention for preventing and treating symptoms of depression.

Get out for a quick walk. Fresh air is always invigorating, and exercise releasesendorphinsin the brain, which are known to improve mood.

Create Realistic Goals

Set goals, but don’t bite off more than you can chew. Divide tasks related to your goals into small chunks you feel good about accomplishing.

Consider using theSMART goals technique. This involves setting goals that are specific, measurable, attainable, relevant, and time-bound. This approach can help you stick with your goals, maintain motivation, and achieve lasting results.

Stay Motivated

Find ways to stay motivated and inspired after you quit smoking. Your motivation levels are bound to fluctuate, so be sure to have ways to stay on track when you’re feeling low.

When negative/sad thoughts come up about smoking, remind yourself that you miss smoking mostly because it was anaddiction, and once you’re healed, you won’t feel this way.

Find Distractions

Distractions can be one of the most effective tools in your quitting smoking arsenal.These are activities or tasks that can give you something to do and take your mind off of your cravings.

Create alist of things you can do at a moment’s noticewhen you’re feeling the urge to smoke, like do a crossword puzzle or call a supportive friend. Jolting ourselves out of a negative thought pattern is often as simple as changing our actions.

Distractions That Can Help

Some examples that you might find helpful include:

Get Social Support

Spend time with people who make you feel good. Friends and family can be a great source of support while you are quitting, and spending time with others can help combat feelings oflonelinessand depression.

Join asupport group. Meeting people who are going through the same struggle as you can help you know you’re not alone and offer some much-needed support. The American Lung Association’sFreedom From Smokingprogram has groups all over the country, or do some research to find other support programs in your local area.

While quitting smoking, the body and mind are transitioning, and it’s not uncommon to struggle with emotions. Don’t worry if you are close to tears one moment and angry or sad the next. The balance will return in time.

Health Benefits at Two Weeks After You Quit Smoking

Adjust Your Perspective

One of the greatest challenges new ex-smokers face is an importantchange in perspective. It is that shift in thinkingfrom seeing smoking cessation as an exercise in deprivationto realizing that it is, in fact, one of the best gifts you’ll ever give yourself.

This is a crucial step in the process of healing from nicotine addiction, and it is with this transformation that many see their quitting-related symptoms of depression begin to lift.

Getting Help for Depression

If you have been diagnosed and treated fordepressionbefore quitting smoking, it is essential to let your doctor know ahead of time that you’re planning to quit. Smoking cessation could make you susceptible to additional mood disturbances.

Smoking also causes somemedications to be metabolized more quickly, so when you quit, prescriptions you’re already taking might need to be adjusted. Your doctor can monitor and correct dosages on any medications you might be on, if necessary.

Always be on alert for drastic mood changes and contact your doctor as soon as possible if anything out of the ordinary occurs.

Takeaways

If the blues have come on since you quit smoking, remember that this is not uncommon. Try to be patient through this likely temporary phase. Find comfort from your friends, family, and keeping busy with healthier, more productive activities.

With time and dedication, these will become more familiar sources of good feelings, and smoking will become the thing that you thought used to bring you benefit. You can also take comfort in knowing that millions of people have been through this process successfully before you, and many include it among the most rewarding experiences of their lives.

Happier days are ahead, and with them will come a tremendous sense of pride and empowerment from overcoming this addiction.

If you or a loved one are struggling with depression, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with depression, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

7 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Recognize signs of depression.Stepankova L, Kralikova E, Zvolska K, et al.Depression and smoking cessation: evidence from a smoking cessation clinic with 1-year follow-up.Ann Behav Med. 2017;51(3):454-463. doi:10.1007/s12160-016-9869-6National Institutes of Mental Health.Depression.Santos CP, Proença M, Gouveia TDS, et al.Effectiveness of aerobic exercise on smoking cessation in adults: a systematic review and meta-analysis.J Phys Act Health. 2021;18(2):230-242. doi:10.1123/jpah.2019-0339Schuch FB, Stubbs B.The role of exercise in preventing and treating depression.Curr Sports Med Rep. 2019;18(8):299-304. doi:10.1249/JSR.0000000000000620Nelis SM, Thom JM, Jones IR, Hindle JV, Clare L.Goal-setting to promote a healthier lifestyle in later life: Qualitative evaluation of the AgeWell Trial.Clin Gerontol. 2018;41(4):335-345. doi:10.1080/07317115.2017.1416509Hersi M, Traversy G, Thombs BD, et al.Effectiveness of stop smoking interventions among adults: protocol for an overview of systematic reviews and an updated systematic review.Syst Rev. 2019;8(1):28. doi:10.1186/s13643-018-0928-x

7 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Centers for Disease Control and Prevention.Recognize signs of depression.Stepankova L, Kralikova E, Zvolska K, et al.Depression and smoking cessation: evidence from a smoking cessation clinic with 1-year follow-up.Ann Behav Med. 2017;51(3):454-463. doi:10.1007/s12160-016-9869-6National Institutes of Mental Health.Depression.Santos CP, Proença M, Gouveia TDS, et al.Effectiveness of aerobic exercise on smoking cessation in adults: a systematic review and meta-analysis.J Phys Act Health. 2021;18(2):230-242. doi:10.1123/jpah.2019-0339Schuch FB, Stubbs B.The role of exercise in preventing and treating depression.Curr Sports Med Rep. 2019;18(8):299-304. doi:10.1249/JSR.0000000000000620Nelis SM, Thom JM, Jones IR, Hindle JV, Clare L.Goal-setting to promote a healthier lifestyle in later life: Qualitative evaluation of the AgeWell Trial.Clin Gerontol. 2018;41(4):335-345. doi:10.1080/07317115.2017.1416509Hersi M, Traversy G, Thombs BD, et al.Effectiveness of stop smoking interventions among adults: protocol for an overview of systematic reviews and an updated systematic review.Syst Rev. 2019;8(1):28. doi:10.1186/s13643-018-0928-x

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Centers for Disease Control and Prevention.Recognize signs of depression.Stepankova L, Kralikova E, Zvolska K, et al.Depression and smoking cessation: evidence from a smoking cessation clinic with 1-year follow-up.Ann Behav Med. 2017;51(3):454-463. doi:10.1007/s12160-016-9869-6National Institutes of Mental Health.Depression.Santos CP, Proença M, Gouveia TDS, et al.Effectiveness of aerobic exercise on smoking cessation in adults: a systematic review and meta-analysis.J Phys Act Health. 2021;18(2):230-242. doi:10.1123/jpah.2019-0339Schuch FB, Stubbs B.The role of exercise in preventing and treating depression.Curr Sports Med Rep. 2019;18(8):299-304. doi:10.1249/JSR.0000000000000620Nelis SM, Thom JM, Jones IR, Hindle JV, Clare L.Goal-setting to promote a healthier lifestyle in later life: Qualitative evaluation of the AgeWell Trial.Clin Gerontol. 2018;41(4):335-345. doi:10.1080/07317115.2017.1416509Hersi M, Traversy G, Thombs BD, et al.Effectiveness of stop smoking interventions among adults: protocol for an overview of systematic reviews and an updated systematic review.Syst Rev. 2019;8(1):28. doi:10.1186/s13643-018-0928-x

Centers for Disease Control and Prevention.Recognize signs of depression.

Stepankova L, Kralikova E, Zvolska K, et al.Depression and smoking cessation: evidence from a smoking cessation clinic with 1-year follow-up.Ann Behav Med. 2017;51(3):454-463. doi:10.1007/s12160-016-9869-6

National Institutes of Mental Health.Depression.

Santos CP, Proença M, Gouveia TDS, et al.Effectiveness of aerobic exercise on smoking cessation in adults: a systematic review and meta-analysis.J Phys Act Health. 2021;18(2):230-242. doi:10.1123/jpah.2019-0339

Schuch FB, Stubbs B.The role of exercise in preventing and treating depression.Curr Sports Med Rep. 2019;18(8):299-304. doi:10.1249/JSR.0000000000000620

Nelis SM, Thom JM, Jones IR, Hindle JV, Clare L.Goal-setting to promote a healthier lifestyle in later life: Qualitative evaluation of the AgeWell Trial.Clin Gerontol. 2018;41(4):335-345. doi:10.1080/07317115.2017.1416509

Hersi M, Traversy G, Thombs BD, et al.Effectiveness of stop smoking interventions among adults: protocol for an overview of systematic reviews and an updated systematic review.Syst Rev. 2019;8(1):28. doi:10.1186/s13643-018-0928-x

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