Why People Smoke and How to Combat Cigarette Smoke?

Smoking is one of the primary causes of preventable diseases and premature deaths across the globe, yet millions continue to indulge in this harmful habit.

Despite the alarming statistics around smoking, one of the most common questions that irks people is, “Why do people smoke in the first place?” When asked, the most common answers were due to peer pressure, environmental stressors, and personal stressors, as well as because once they started, they couldn’t stop.

Either way, identifying the reasons why people smoke helps determine the best way to quit smoking.

Why Do People Smoke?

There isn’t a linear answer to why people smoke. Most studies depict that numerous factors and trigger points trigger individuals who start smoking.

Psychological Factors

For many smokers, the act of lighting a cigarette is tied to emotional and psychological triggers. Smoking becomes a coping mechanism for dealing with emotions such as stress, anxiety, boredom, or sadness.

Often, for people, the repetitive behaviour of smoking provides a sense of comfort and peace, which is usually temporary. This happens due to the release of dopamine upon smoking due to nicotine, which is present in cigarettes. In short, most smokers develop a psychological dependence to overcome their emotional conflicts.

Social Influences

Social factors significantly influence a person's decision to start and continue smoking. Peer pressure, particularly among teenagers and young adults, is a common reason many people pick up the habit.

You will often hear smokers say that the reason they picked up a cigarette was to “fit in” with a social group. Not just that, smoking also projects an image of maturity or rebellion or bond with others who smoke.

Biological Addiction

Nicotine is a highly addictive substance, and the biological addiction it creates is one of the hardest challenges to overcome. When inhaled, nicotine quickly reaches the brain, triggering the release of dopamine, which induces pleasurable sensations.

Initially, taking a hit or two might not seem like much, but over time, the brain becomes accustomed to these dopamine surges, leading to a physical dependence on nicotine. Over time, the body builds a tolerance to smoking, making the smokers need more cigarettes to achieve the same pleasurable effects, continuing the cycle.

Stress and Coping Mechanism

Hands down, the most common reason why people pick up an addictive habit like smoking is due to personal or environmental stress and as a coping mechanism. The immediate calming effects of nicotine lead many to believe that cigarettes help reduce stress or anxiety.

However, certain studies depict that nicotine addiction heightens stress levels over time, as withdrawal symptoms cause agitation and irritability, driving individuals to smoke more frequently.

How to Combat Smoking Habits?

Now that you know why people smoke, you might be wondering, “How to stop cigarette smoking?” There are several effective methods to let go of this ill habit, but the primary thing needed is conviction and determination to overcome it.

1. Switch to Nicotine Replacement Therapy

Unless you have the determination to go cold turkey and bear on the withdrawal symptoms, switching to nicotine replacement therapy is one of the absolute best options.

Ryze is a leading Flavoured Nicotine Gum brand that has been helping people ditch their smoking habit and embrace a life that they are proud of. Using nicotine-flavoured gums like Ryze is pretty simple. When the nicotine urges hit, you have to start chewing on the gum until the nicotine flavour is released. Once it's there, keep the gum between the gums and cheeks and wait until your nicotine urge subsides. Following that, keep chewing the gum again.

However, know that ditching your smoking habit won’t be easy. In fact, this is why Ryze proposes the 21-day Challenge to take charge and quit smoking to embrace a better quality of life.

2. Have a Plan

Habits as hard as smoking requires proper planning before you can quit it. So, when you have mentally decided that you want to let go of this habit and switch to a healthier you, the key is to devise a plan that you can stick to.

Start with choosing a “quit date”, which will allow you to look forward to finally quitting this habit and even hold yourself accountable along the way.

Before the quit date, make a detailed plan that includes:

• Identifying your smoking triggers (e.g., certain times of day, activities, emotions)
• Listing reasons for quitting (health benefits, financial savings, setting an example)
• Choosing a quit method (cold turkey, gradual reduction, nicotine replacement, etc.)

A structured plan gives you clear goals and strategies to follow when cravings arise. In short, it keeps you focused on your goals instead of straying.

3. Behavioural Strategies for Quitting

Your attitude and will towards smoking also determine how quickly you’d be able to quit smoking and regain control over your life.

Following are a few behavioural strategies that can answer how to quit smoking naturally:

Distraction Techniques: When a craving hits, distract yourself with an activity like walking, reading, or working on a project. Keep your hands busy with a stress ball or a hobby like knitting or drawing.

Delay Tactics: When you feel the urge to smoke, delay your response by waiting 10 minutes. This allows the craving to pass, and the more you practice delaying, the weaker your cravings will become.

Mindfulness and Meditation: Practicing mindfulness or deep breathing exercises can be an effective tool for stress management and  emotional triggers associated with smoking.

4. Support Groups and Counselling

Beyond the physical turmoil, quitting smoking also takes a toll on one emotionally. So, when you are trying to quit this habit, ensure that you are prioritising joining online or offline support groups or taking up counselling to identify the triggers behind your smoking and navigate through the complications accordingly.

Cognitive-behavioural therapy (CBT) has been particularly effective in helping smokers change their habits and coping mechanisms, so you can consider opting for that, too.

A Step Towards a Better You

Smoking remains one of the most pressing public health challenges of our time, with profound effects on individuals, communities, and the environment. Despite how debilitating the habit is, it still has grappled over the lives of many.

If you are in a similar boat trying to work through the complexities, Ryze is here to partner with you on this journey and take you to the finish line. With the 21-day Ryze Quitting Challenge, you, too, can regain control over your life and lead a life free of smoking habits.