The irony of using cigarettes to calm down is that the way they act on your body makes you more tense. Nicotine, far from helping relieve stress, may actually cause it.
Smokers can go into nicotine withdrawal between cigarettes, which gives them the false perception that the next cigarette is the solution. In fact, the previous cigarette was the problem! - it's a vicious cycle.
If you've used cigarettes as a crutch to get you through bad times, you need to find other ways to cope with stress. Otherwise, you’ll likely want to smoke again whenever problems arise. These tips may be helpful:
Use relaxation techniques to calm down when you’re angry or upset. Deep breathing exercises, muscle relaxation, and imagining yourself in a peaceful setting can all help.
Get enough rest. Make time each day to relax, no matter how busy you are: have a bath or massage, listen to soothing music or take a nap.
Exercise regularly. Exercise helps to relieve tension and lighten depression.
Remember that smoking won’t solve or alleviate a problem that’s causing you stress. Work out what will, and act on it. If you feel you’re not getting anywhere, talk to friends about it, or consider seeing a therapist or counsellor.
Identify situations that stress you out and might tempt you to smoke, and try to avoid these.
Degeneration of mental function
Cutting back doesn't help