Yes, Quitting Smoking Can Cause Depression — Here’s How to Cope

Are you struggling with low mood after quitting smoking? Read on to learn about the mental health impacts of smoking cessation and how to cope.

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Are you feeling down in the dumps after quitting smoking? You’re not the only one. Quitting smoking is an amazing decision for both your physical and mental health, but it isn’t always easy, especially during the dreaded nicotine withdrawal period. Not only can withdrawal result in intense nicotine cravings and strong urges to smoke cigarettes again, but it can also cause mood changes. 

Read on to learn about whether quitting smoking can cause depression, how long symptoms last, and what you can do to feel better.

Can quitting smoking cause depression?

In short: Yes, quitting smoking can cause depression, and in fact, it’s quite common to experience mood changes after you quit. “Quitting nicotine can frequently result in depressive symptoms, especially during the early stages of withdrawal,” says Dr. Shanard Clemons, a Group Facilitator with Charlie Health. “However, the degree and [duration of symptoms] depend on the individual.”

It’s most common for people to experience mild depressive symptoms, and more rare for people to experience a major depressive episode, Dr. Clemons says. If someone has a history of depression, there is a higher risk for them to experience a major depressive episode upon quitting. Some depression symptoms you may experience include:

• Sadness and low mood
• Feeling hopeless or empty
• Loss of motivation
• Losing interest and pleasure in things you usually enjoy

Why does quitting smoking cause depression?

Quitting smoking causes depression symptoms because of nicotine withdrawal and the changes that are happening in your brain, related to neurotransmitters, AKA your brain’s chemical messengers.

“Nicotine is an extremely potent psychoactive stimulant that alters how the brain regulates emotion, motivation, and reward,” Dr. Clemons says. One of the main neurotransmitters affected by nicotine is dopamine. 

When you smoke, nicotine causes the release of dopamine, especially in the mesolimbic pathway, which is the brain’s reward circuit, Dr. Clemons explains. When dopamine is released and your brain’s reward circuit is lit up, it makes you feel good. However, when you stop smoking, your brain isn’t releasing that same amount of dopamine. 

“When nicotine is eliminated, there is a dopamine fall, which causes a loss of pleasure, low motivation, and depression,” Dr. Clemons says.

Nicotine also acts on the neurotransmitter serotonin, which is linked to mood, as well. “Withdrawal decreases serotonin activity, which contributes to irritability, sleep disturbances, and bad mood,” says Dr. Clemons. 

How long does depression from quitting smoking last?

Thankfully, depression after quitting smoking doesn’t last too long. Depressive symptoms can pop up as soon as day one of quitting. The symptoms may persist for a few weeks, but typically fade within a month.

“In certain circumstances, symptoms might last for one to three months, particularly if the person has a personal or familial history of depression or quits cold turkey without support,” Dr. Clemons says. “Although uncommon, quitting nicotine can cause a significant depressive episode that can linger for several weeks to months if not treated.”

What are some other mental health impacts of quitting smoking?

Due to the change in neurotransmitters during the withdrawal period, there are other mental health symptoms you can experience alongside depression and strong cravings to smoke a cigarette, including: 

• Anxiety
• Anger and irritability
• Difficulty sleeping
• Trouble concentrating
  

In many cases, these symptoms are at their worst on day two or three, and then gradually subside. 

The mental health benefits of smoking cessation

Although your mental health may initially seem worse when you first quit smoking, quitting will improve your mental well-being in the long run. Around 35% of cigarette smokers have a mental health condition, and people with a history of a psychiatric disorder tend to smoke more and have greater levels of nicotine dependence. 

Yes, nicotine floods your brain with feel-good dopamine in the moment, but over time, long-term nicotine use actually leads to dopamine burnout, which can contribute to depression. However, once you decide to quit and continue to abstain, your mental health will improve. 

Research shows that people who quit smoking experience lower levels of anxiety, depression, and stress over time, especially if they stick with it. Even people who do not have a history of anxiety and depression can experience improved mental health outcomes — but keep in mind that this change doesn’t happen overnight.

How to cope with depression from smoking cessation 

“Coping with depression after quitting smoking necessitates a combination of psychological techniques, lifestyle changes, and, in some circumstances, pharmacological intervention,” Dr. Clemons says. “The goal is to calm your mood as your brain readjusts to functioning without nicotine, which takes time but is 100% doable with support and evidence-based therapeutic options.” Here are a few tips for managing depression post-quitting smoking.

1. Lean on social support

Social and emotional support is key during this time, Dr. Clemons says. It really helps to have loved ones you can open up to about the struggles you’re facing. Plus, having fun and socializing with loved ones serves as a great distraction from your cravings.

Additionally, research shows that peer support can increase your odds of continuing to abstain from smoking.

2. Practice mindfulness

Mindfulness is the practice of being fully aware of the present moment without judgment. This means you can notice what you’re thinking and feeling without judging it — not attaching any meaning to your thoughts and feelings, knowing they will pass.

“Mindfulness and relaxation techniques, like deep breathing, body scans, and guided meditations, can all help lower emotional response,” Dr. Clemons says.

3. Get some exercise

Exercise can help release those feel-good hormones—like serotonin and dopamine—that you’re missing now that you aren’t smoking. Research shows that exercise can improve depression symptoms, too. As a bonus, exercise can help with insomnia, which can combat the trouble sleeping you might be having from withdrawal.

4. Practice good sleep hygiene

Especially since insomnia is a potential nicotine withdrawal symptom, it’s beneficial to have good sleep hygiene, Dr. Clemons says. Sleep deprivation can worsen mental health, so you want to try to combat this. Some sleep hygiene tips include:

• Going to bed and waking up at the same time every day to get your body on a good sleep schedule
• Keeping your room cool and dark
• Limit screen time before bed
• Avoid caffeine in the afternoon
• Avoid drinking alcohol before bed

5. See a therapist

If you’re really struggling with your mental health, therapy is an invaluable resource.

Dr. Clemons recommends cognitive behavioral therapy (CBT) as a therapy modality that can help you manage your depressed thoughts and feelings during and after withdrawal. “CBT addresses negative cognitive patterns, such as ‘I’ll never feel normal again,’ that are common during nicotine withdrawal,” he says. Your therapist will help you identify negative thought patterns like this and empower you to create healthier ones.

A therapist can also help you develop coping skills to empower you to continue to abstain from cigarettes. Plus, they can address any co-occurring mental health conditions.

You should especially consider therapy if your post-smoking cessation depression is lasting more than a few weeks to a month — or sooner if your depression symptoms are severe, especially if you have a history of major depressive disorder. 

6. Consider medication

In some cases, a therapist might recommend that you see a psychiatrist or another prescribing mental health professional to discuss psychiatric medications. Or, you can talk to your primary care doctor about the possibility of meds. 

Wellbutrin (bupropion) is an antidepressant that is also prescribed to help people who are trying to quit smoking. Typically, providers prescribe this before you actually quit. In other cases, a provider might prescribe you another type of antidepressant, like a selective serotonin reuptake inhibitor (SSRI) or serotonin and norepinephrine reuptake inhibitors (SNRI). Your prescriber will determine the best fit for you after reviewing your medical history and current symptoms. 

How Charlie Health can help

If you’re struggling with depression, Charlie Health can help. Our virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for people dealing with mental health conditions.

Our compassionate clinicians incorporate evidence-based therapies such as CBT into individual counseling, family therapy, and group sessions. We also offer medication management if antidepressants are a good fit for you and your treatment plan. With this kind of support, you can successfully navigate withdrawal, manage your mental health, and build a healthier life — cigarette-free.

Fill out the form below or give us a call to start your journey today.