The false comfort of smoke: Why stress and cigarettes should never be companions

Heramba Nath

(herambanath2222@gmail.com)

In the silence between tension and surrender, many seek a brief escape—a quiet corner, a  pause from noise, and for some, the comfort of a lit cigarette. It is a familiar image: a professional stepping outside mid-shift, a student pacing the balcony after an exam, or an individual winding down after a restless day. Often, the justification arrives effortlessly—“I need it to calm down.”

It is an assertion echoed across cities and generations, but one rooted in a dangerous misunderstanding. Cigarettes have long been entangled with the myth of emotional relief, falsely perceived as companions in distress. But the truth is quieter and crueller. What feels like stress relief is, in most cases, merely the alleviation of symptoms created by the very act of smoking itself.

Nicotine, the active substance in tobacco, initiates a biochemical reaction that provides a transient feeling of pleasure. It causes the release of dopamine, offering the illusion of relaxation. But this effect fades quickly. As nicotine levels drop, the body begins to crave its next dose, leading to irritability, anxiety, and restlessness—symptoms eerily similar to what one would describe as “stress”. When a person reaches for another cigarette, they are not resolving external tensions; they are simply postponing the discomfort of withdrawal. And so begins a loop—an unending cycle in which the solution is indistinguishable from the source of the problem.

This illusion of relief is what sustains the dependency. With every cigarette smoked in the name of composure, the body grows more accustomed to nicotine. Over time, tolerance builds. The brief moment of mental calm no longer suffices, and the frequency increases. What began as an occasional indulgence morphs into a ritual of necessity.

Beyond the psychological deceit lies the brutal toll smoking takes on physical health. The lungs, overexposed and underprotected, absorb the most damage. Tobacco smoke contains thousands of chemicals, many of them toxic and carcinogenic. Years of exposure result in chronic bronchitis, emphysema, heart diseases, and the deadliest of them all—lung cancer. Globally, tobacco-related illnesses claim millions of lives every year. In India, where healthcare inequalities further magnify the consequences, the burden is even heavier.

Despite this, many continue to turn to cigarettes, not in ignorance, but out of helplessness. It is a mistake to assume that smokers are unaware of the risks. In reality, most know, and many even want to quit. But in the absence of effective coping mechanisms, and with limited access to mental health support, cigarettes appear less as a threat and more as a crutch. The issue, therefore, is not simply a matter of awareness—it is a matter of available alternatives.

The modern individual, especially in urban India, is besieged by pressures—professional deadlines, family expectations, economic instability, loneliness, and digital overstimulation. Stress has evolved into a constant undercurrent of existence. In such a climate, the need for emotional regulation is urgent. Unfortunately, in place of therapy or community care, many turn to what is accessible, affordable, and socially tolerated—tobacco.

This pattern is even more concerning among the younger population. The contemporary adolescent navigates a world of academic competitiveness, future uncertainty, and identity conflicts. For them, smoking is often introduced not just as a social activity but as an emotional release. The surge of e-cigarettes and flavoured vapes has only deepened the crisis. Marketed as trendy or less harmful, these products mask the same addiction in a more palatable form. What begins with experimentation often transforms into long-term dependence, affecting cognitive development, focus, and emotional resilience. In Assam and the greater Northeast, where infrastructural development is still catching up with urban stressors, the habit of smoking in times of distress is increasingly common. Among daily wage workers, young professionals, students, and even homemakers, tobacco use persists quietly, often hidden behind economic hardship, lack of counselling services, or simple generational habit.

Addressing this complex challenge requires more than just warnings on cigarette packets or bans on public smoking. The solution must begin with honest conversations about emotional fatigue. Stress management is not a private matter—it is a public health concern. When societies fail to provide safe spaces for emotional expression, people find dangerous substitutes. Cigarettes, then, become not a choice but a symptom. India’s tobacco control efforts, including graphic packaging laws, the ban on advertising, and programmes like cessation, are commendable. But they must be accompanied by an equally vigorous campaign for emotional literacy. Schools should teach not just biology and mathematics but also emotional intelligence and stress management. Colleges should offer free mental health counselling. Workplaces must include mental wellness in their employee welfare models. Public health departments should train frontline workers to recognise and address psychological distress—not just physical symptoms. Furthermore, smoking cessation support must be made accessible at the grassroots level. Nicotine replacement therapies, mobile-based interventions, group counselling, and helplines can play a vital role in helping people quit. But these resources are often under-publicised, particularly in regional languages or rural areas. A person wishing to quit should not have to struggle to find help.

It is also important to destigmatise the smoker. Shaming is rarely effective. Compassion is. People do not smoke because they are weak—they smoke because they are hurting. A society that wishes to reduce tobacco use must first become more empathetic to the emotional landscape of its citizens. When individuals feel seen, supported, and understood, the need for such crutches naturally diminishes.

Finally, healthier alternatives to emotional regulation must be popularised. Practices such as mindfulness, deep breathing, creative expression, nature walks, physical activity, and even peer support groups offer sustainable ways to manage stress. These are not urban luxuries—they are ancient human tools of resilience. And they cost far less than the long-term price of tobacco dependency.

It is time we moved beyond the oversimplified narrative of “don’t smoke”. The question is not simply whether people light cigarettes. The deeper question is: What emotional needs are being met when they do? And until we begin to address that, any anti-tobacco campaign will only be half the battle won.

We must challenge the myth of comfort that smoke falsely offers. Not with fear, but with understanding. Not with shame, but with support. The breath that carries life deserves more than a momentary fog of illusion. It deserves clarity. It deserves care.