Approximately 12% of people in the United States smoke or have smoked cigarettes during their lifetime. Out of those users, 1 in 4 smokes a pack a day and struggles with nicotine addiction. Nicotine addiction is difficult but not impossible to overcome. One of the first steps to quitting is understanding why nicotine is so addictive and how it affects physical and mental well-being. This article covers nicotine’s effects, common challenges in nicotine addiction recovery and the available resources and treatment options.
What Makes Nicotine Addictive?
Nicotine is a naturally occurring chemical in the tobacco plant, and it’s found in cigarettes, chewing tobacco and even vape products. These products contain other chemicals designed to enhance the flavor and make them even more addictive.
Each time you use products containing nicotine, these chemicals enter your bloodstream, where they travel to your brain. Nicotine also interacts with your adrenal glands, causing a sudden surge of energy. At the same time, your brain releases dopamine, which increases focus and causes temporary feelings of euphoria. These feelings of satisfaction are the main reason it can be so difficult to quit smoking.
According to the U.S. Centers for Disease Control and Prevention, slightly more than half of all adult smokers in the United States attempted to quit in 2022, and only 8.8% were successful. Each time an individual tries to quit and fails, they become more convinced they can’t give up smoking. However, with perseverance and the right mindset, it’s possible to stop smoking for good.
Physical and Mental Effects of Nicotine Addiction
Like all addictions, tobacco dependence can have some negative effects on your body and mind. It also can cause a wide range of problems for those around you through secondhand smoke. Some may have delayed effects, while others are immediate.
Smoking provides a constant stream of dopamine to the system, which can ease symptoms of anxiety and depression. However, the minute you stop smoking, these feelings return. As a result, individuals with mental health disorders are two to three times more likely to develop a nicotine addiction. Following are some of the physical and mental effects of smoking.
Physical Effects
- Causes 80% to 90% of lung cancer cases
- Increases the risk of other types of cancer
- Causes lung diseases, such as chronic bronchitis and emphysema
- Reduces oxygen supply to the heart
- Increases blood pressure and heart rates
- Damages the respiratory system
- Causes withdrawal symptoms, such as digestive issues and headache
Mental Effects
- Increases anxiety and tension
- Causes mood swings and irritability
- Causes problems with concentration and focus
- Increases risk of developing other substance use disorders
Common Challenges in Quitting Nicotine
Nicotine is addictive. Each time you smoke, the chemicals in the tobacco make you feel good. The length of time it takes for you to become addicted varies depending on how often you smoke and how many cigarettes or tobacco products you use each day. Each cigarette changes the way your brain works until it may seem like you can’t get through the day without using tobacco.
Like all addictions, the intensity of the withdrawal symptoms can make it difficult to quit on your own. If you’ve ever tried quitting nicotine, you probably noticed some of the factors that make quitting problematic.
- Weight gain. Nicotine acts as an appetite suppressant while speeding up your metabolism, making your body burn calories quicker. Stopping smoking can stimulate your appetite, so you start to eat more while burning fewer calories. Most people gain 5 to 10 pounds when they try to stop smoking.
- Withdrawal. Nearly everyone who tries to stop smoking experiences some type of withdrawal. These effects may include intense cravings, insomnia and irritability.
- Behavioral triggers. If you’re used to having a cigarette after you eat, the cravings may be worse after meals. Other situations, such as cigarette breaks at work, may be strongly associated with nicotine use and make quitting more difficult.
- Social pressures. Having friends and colleagues who smoke around you can make quitting your nicotine addiction more difficult.
- Managing moods. Some people may smoke to calm themselves when they’re in a bad mood or under stress. If you work in a high-stress environment, you may find it difficult to cope without reaching for a cigarette.
- Relapses. Relapsing is a normal part of any addiction treatment program. Understanding and preparing for moments when you relapse can make getting back on track easier.
Resources and Treatments for Overcoming Nicotine Addiction
To increase your chances of success in overcoming nicotine addiction, explore the available resources and treatment options. These might include:
- Counseling and therapy. If you’ve tried and failed, or you simply don’t want to go it alone, contact your doctor or an addiction counselor to address the psychological effects of addiction.
- Support groups. Check your area for support groups. These groups allow you to share personal stories and motivate one another.
- Quitlines. Several quitlines are available for those who need free help, such as the CDC’s quitline.
- Medications. Many products, such as nicotine patches, gums and lozenges, are available over the counter and by prescription to help you quit smoking. Check with your doctor to find the product that works best.
- Lifestyle changes. Get regular exercise, follow a healthy diet and practice mindfulness techniques, such as deep breathing and yoga.
Getting Help for Addiction
If you or someone you love struggles with nicotine addiction, you can reach out for help. Contact the National Rehab Hotline 24-7 for professional and confidential care. We can also match you with local assistance and online resources.