Let's take a closer look at the link between smoking and mental health, the importance of taking breaks even if we don’t smoke, things we can do in a break other than smoking, and tips for managers to support their teams to reduce smoking.
Smoking and mental health
The relationship between smoking and mental health can be somewhat of a vicious cycle.
When we absorb nicotine, our brains release dopamine, the chemical associated with pleasure. As a result, individuals can quickly develop smoking habits to ensure the steady release of dopamine. Regular smokers often begin to crave a cigarette (or other nicotine-based products) because the nicotine levels in their blood stream have gone below a certain level.
This craving can cause feelings similar to that of anxiety or stress, which is relieved once the craving it satisfied. As a result, smoking can feel as though it's good for your mental health, but really it’s a temporary sense of relaxation to fulfil a craving. It can also feel good for our mental health if it’s providing us with breaks away from work – but more on that later!
Research shows that those with mental health conditions and those with neurodivergent conditions (such as ADHD) are more likely to smoke, and it can sometimes act as a form of self-medication.
For example, those with depression are twice as likely to smoke as those without, and those with schizophrenia are three times more likely to smoke.
Smoke breaks and mental health
Cigarette breaks during the workday are often seen as a “hidden benefit” to smoking. In many workplaces, smoking breaks have become a norm which provide employees with brief respite from their tasks.
Research found that taking up smoking is seen to have “functional and social benefits” at work due to
- Additional breaks
- Boredom relief
- Feels like stress relief
- A means to socialise with colleagues
This research also suggests that in continuously demanding jobs (notably hospitality and call centres), sometimes being a smoker is the only way to get a break.
The importance of taking breaks at work (Smoker or non-smoker)
It’s important to remember that everyone is entitled to, and should feel able to take breaks at work, not just smokers. In the UK, all employees should have an uninterrupted rest break of at least 20 minutes if they work more than six hours a day.
These breaks are crucial for our mental and physical health; helping to maintain performance throughout the day and prevent burnout. Even if you don’t smoke, taking a break can help you reset and return to work with renewed energy.
10 things you can do in a smoke break – other than smoke
Taking time away work throughout the day can feel out of the ordinary – particularly if your somebody who eats their lunch at their desk, starts early and leaves late. But having boundaries in place is key to preventing burnout and prioritising your mental health. If you’ve recently cut down on smoking, or if you’re just looking to make the most out of your breaks, here are some things you can try:
- Go for a walk
- Practice mindfulness techniques
- Read a book or listen to a podcast
- Do some gentle stretching or light exercise
- Schedule in a catch up with a friend or colleague
- Listen to music
- Do a creative activity
- Step outside and get some sunlight
- Try a brain boosting game like a puzzle or Sudoku
- Head to a local coffee shop
Promoting healthy breaks for all employees
To help in fostering a healthier work environment and support the mental wellbeing of your team, employers and managers can implement strategies that encourage regular, non-smoke-related breaks:
- Scheduled breaks for all employees so that everyone can have the opportunity to rest and recharge
- Wellness programmes that promote activities away from work, like a quick walk, mindfulness session or stretching.
- Have designated areas where employees can unwind and socialise with one another
- Offer support and resources for employees who wish to quit smoking.
Looking to cut down or quit smoking?
For those look to reduce the amount they smoke, or quit altogether, our My Rightsteps Hub offers a wealth of expert information and resources. Check out our comprehensive Stopping Smoking Guide, engaging Bitesize content, and a 6-week CBT programme designed to support you on your journey to a smoke-free life.
Don’t yet have access to the My Rightsteps Hub? Book a demo today to find out more.
You can also click here to access tailored stop smoking support services local to you.