Vintage ads once portrayed cigarettes as a “pleasurable pastime”, often associated with romance and sexuality. Some ads even highlighted false claims of the cigarette having health benefits. However, this fanciful image of smoking dramatically changed after 1964 when the Surgeon General’s Reports began publishing new findings. The reports established a strong link between smoking and developing cancer and recognized nicotine, present in tobacco, as an addictive substance. (Cummings & Proctor, 2014)
Despite a decreasing number of smokers, more than 8 million people die on a yearly basis from tobacco use and tobacco-related diseases. (World Health Organization, 2021)
The numbers do not take into account that nicotine and tobacco use can significantly impact pre-existing illnesses such as respiratory or cardiovascular diseases. (Roy et al., 2017) Unsurprisingly, tobacco use creates a heavy burden on society and the healthcare system.
How does nicotine affect brain function?
Addiction is defined as a neurological disorder where one engages in compulsive reward-seeking behaviors despite adverse consequences. (NIDA,2020)
Nicotine affects the brain similarly to drugs such as heroin and cocaine, simply by activating the brain’s reward circuit and increasing the levels of dopamine in the brain. (NIDA, 2021). Nicotine also changes the way synapses are formed especially in areas responsible for attention and learning. It mainly leaves smokers with a thinner cerebral cortex than one of a non-smoker. (Zhang et al., 2012)
Based on recent studies, nicotine consumption has been linked to disorders such as ADHD and ADD (Kutlu, Parikh & Gould, 2015).
Cigarettes give users a dopamine boost, leaving users in a constant need for more. Over time, the failure to meet the desired dopamine levels may act as a catalyst for depression. (Kendel & Kendel, 2014)
However, one must remember that there is a reason why people take up smoking. While the risks far outweigh the benefits, smokers report feelings of pleasure, relaxation, and focus. (Heishman, 1999)
Steps towards a cigarette-free life
The first step would be to avoid triggers or behaviors that induce smoking such as eating fatty, processed foods, venues that encourage social smoking (bars and clubs) and minimizing your exposure to secondhand smoke.
Nicotine Replacement Therapy (NRT)
Therapies to help people quit smoking, work very similarly to therapies that aim to stop the intake of drugs like cocaine.
Studies have shown that NRT increases the chance of smoking cessation by 55% (Boyce et al., 2018).
NRT or Nicotine Replacement Therapy is a method of treating nicotine addiction or can help a person stop smoking. The main goal of NRT is to put an immediate stop to the negative effects of smoking while giving a person the time they need to overcome their craving by using nicotine gum, nicotine patches, and nicotine inhalers to avoid relapsing.
Tips to help you quit
NRT is only the beginning, even if smoking has stopped, one still remains susceptible to nicotine dependence. Try to incorporate more exercise into your daily routine which will help stimulate your metabolism and remove nicotine from your system faster.
Prioritize your mental health. Smoking is often used in cases of anxiety, stress and worry. Focus on healthy coping mechanisms that can help manage or reduce stressors that trigger cravings. (Lawless et al., 2015)
People around you can either help or hinder your progress, while social situations can often influence your need for a cigarette. Try to reduce or avoid the drinks you associate smoking with. For example, if you were used to having a coffee with a cigarette in the morning, opt for a cup of green, black or herbal tea instead.
Overcoming addiction requires time and dedication. Relapsing is normal, cravings are normal, and moments where you feel like you’re not strong enough to overcome your addiction is also completely normal. Just remember, in your moment of doubt or vulnerability, giving up on yourself is not an option.
A new wave of addiction?
According to coaches and counselors from YouCanQuit2, a USA-based governmental organization that offers addiction counseling, the increasing rates of youth vaping is a growing concern.
Even though more people are trying to proactively quit cigarettes, the E-cigarette industry is booming. Professionals have reported children as young as 14 with cases of nicotine addiction because of the way young people find E-cigarettes more appealing in design and flavored products.
E-cigarettes seem to be a challenge amongst counselors who currently treat nicotine addiction. Many argue that more extensive scientific research into the human health effects of e-cigarettes is necessary at a time when current information is limited.
