In September, we recognize National Alcohol and Drug Addiction Month and National Recovery Month. Vaping, also known as e-cigarettes, has become increasingly popular in the U.S. Vaping is most common among young adults aged 18-24, with approximately 9.4% in this age group reporting regular use. Many people who vape often report an increase in anxiety when they start vaping. While taking a hit might seem to calm the person down temporarily, vaping can actually heighten anxiety and stress in the long run.
Studies have shown that while vaping and nicotine use can provide short-term relief from anxiety, they ultimately contribute to higher anxiety levels. Why does this happen, and how can someone start reducing or quitting vaping today?
How Does Vaping Make Anxiety Worse?
Vaping and nicotine use can worsen anxiety in several ways. Nicotine increases cortisol levels, disrupts sleep, and perpetuates feelings of shame.
Vaping Increases Cortisol Levels
One reason vaping can increase anxiety is that nicotine raises cortisol levels in your body. Known as the “stress hormone,” cortisol is beneficial in moderation. It naturally peaks in the morning and declines throughout the day, helping you feel alert and awake. However, excessive cortisol can leave you feeling on edge and anxious.
Nicotine spikes cortisol levels at times when your body should be winding down, such as at night, or to uncomfortable levels, leading to increased stress and anxiety. Essentially, nicotine activates your body when it doesn’t need energy, resulting in heightened stress.
Vaping Disrupts Sleep
Quality sleep is crucial for maintaining alertness, mood, and overall well-being. If you suffer from anxiety, poor sleep can exacerbate your symptoms. Unfortunately, vaping can disrupt the restorative sleep you need to stay calm and regulated.
Nicotine cravings can wake you up throughout the night, and as a stimulant, nicotine can make it difficult to fall asleep if used too close to bedtime, similar to consuming caffeine late in the day. These factors can leave you feeling groggy, unrested, and more anxious.
Vaping Leads to Feelings of Shame
Many people who want to quit vaping but find themselves unable to do so experience a cycle of shame and anxiety. This shame can drive you back to nicotine as a coping mechanism, but the relief is temporary, and the shame often returns stronger, perpetuating the cycle of anxiety and nicotine use.
How to Quit Vaping
Quitting vaping isn’t easy, and some days will be harder than others. One of the most effective strategies is to seek support from others who have successfully quit. They can offer valuable advice and encouragement.
Mindfulness, meditation, and regular exercise are excellent ways to manage stress and reduce nicotine cravings. Additionally, you don’t have to go through this alone. Smoking cessation groups, both in person and via telehealth, as well as individual therapists or psychiatrists, can provide the support you need to overcome this habit.
If you’ve noticed increased anxiety since you started vaping, understanding the reasons behind it and taking steps to quit can help you reclaim a sense of calm and well-being.