Health and Me

Ishita Roy

No Smoke Day 2025: Why Is My Idea Of Break Is To Have A Smoke?

Why is my idea of break is to smoke?

<span>Smoking</span> is addictive and most people know that. Yet, many choose to smoke, whether under peer pressure or just because the idea that smokes takes away your stress seems too real. Many people start smoking as a stress buster and before you know, it has become part of your life. Every time now you take a break, it has to be with a smoke, even if there is no lingering stress. 

Rajan Sinha*, a PR professional says that for him, it has become a habit. "It starts with the feeling of being left out. You see everyone is doing it, so you want to be part of it. You think 'if I do not smoke, then would I not be part of the group?' Then soon it becomes part of you, though gradually I am trying to lessen it."

Sinha's account is not rare, many feel the same way. But, does smoking really help you gel with people? Many believe that having a smoke is a great conversation starter, but the reason behind it is that it relaxes you, and you no longer feel anxious about talking or meeting new people. Psychologist Dhruvi Sanghvi explains that among the many hormones, dopamine creates a sense of euphoria and nicotine triggers that. However, it does not last long, and so your brain frequently craves for more. This leads to anxiety, and then you smoke to feel calm. It becomes a vicious cycle.

"Over time, smoking will rewire the brain’s stress response and become an unhealthy coping mechanism, making it less effective at handling stress naturally. So, instead of providing real relief, it will just raise baseline anxiety, make the brain more dependent on nicotine to feel "normal" and happy. This will create a cycle where smoking feels like the solution, but in reality, it will only fuel the problem," Sanghvi explains. 

Like Sinha, many people have misunderstood smoking with some sense of commonality and also the ice breakers amongst most colleagues and strangers, notes Sanghvi. However, the reality is different, smoking does not provide long term pleasure. Addiction is an automatic response rather than a conscious choice, so, the best way to do is to take a pause, breathe and ask yourself the question: "Is It worth it?". 

Sanghvi suggests to start with take baby steps and try finding new ways to engage socially. "Hold a stress ball, keep your hands occupied with some fidget tool or simply engage with some conversation with someone."

Most people associate smoking with long-term lung damage, but the early signs of harm are often subtle yet significant. Chronic coughing — casually dismissed as a “smoker’s cough” — is an early indicator of airway inflammation. Breathlessness during simple tasks like climbing stairs or walking short distances suggests that lung capacity is already compromised.

Pulmonologist Dr Nikhita Mirle, MBBS, MD, points out some of the overlooked symptoms which include:

<strong>Frequent throat clearing:</strong> A sign of excess mucus production as the lungs attempt to expel toxins.

<strong>Wheezing:</strong> Caused by narrowing airways and inflammation.

<strong>Morning hoarseness: </strong>Due to vocal cord irritation from smoke inhalation overnight.

<h4>Is E-Cigarettes A Better Option?</h4>

Dr Mirle says "No". It is a widespread myth among smokers that switching to "light" cigarettes or vaping reduces lung damage. However, Mirle explains that these often have ventilation holes that "dilute the smoke, but smokes unknowingly compensate be inhaling more deeply or smoking more often. Research shows that they offer no real reduction in lung cancer or COPD risk."

The vapor contains formaldehyde, acrolein, and heavy metals — all of which inflame and damage lung tissue. Recent studies have linked vaping to EVALI (E-cigarette or Vaping Use-Associated Lung Injury) and popcorn lung (bronchiolitis obliterans).

Mirle notes of a 2024 study published in The Lancet Respiratory Medicine that revealed that long-term vapers showed a 30% decline in small airway function compared to non-smokers, with evidence of early fibrosis (lung scarring).

<h4>How Does <span rel="noindex">Smoking Impact</span> Lung Function?</h4>

Beyond well-known risks like COPD and lung cancer, smoking quietly sabotages the lungs’ defense systems:

<strong>Weakened immunity: </strong>Smoking damages the cilia — tiny hair-like structures that sweep mucus and pathogens out of the airways. Without them, bacteria and viruses linger, increasing the risk of recurrent infections like bronchitis and pneumonia.

<strong>Delayed healing: </strong>Smoking reduces blood flow and oxygen delivery to lung tissues, slowing recovery from respiratory illnesses like the flu or COVID-19.

<strong>Impaired surfactant production: </strong>Surfactant keeps air sacs (alveoli) open — without it, smokers are prone to atelectasis (lung collapse) and poor gas exchange.

*<strong>Names have been changed to protect the identity</strong>

Dhruvi Sangvi is a Psychologist at Let’s Get Happi

Dr. Nikhita Mirle has an MBBS, MD, and a Fellowship in Pediatric Pulmonology at SDM Hospital Ujire

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Smoking is addictive and most people know that. Yet, many choose to smoke, whether under peer pressure or just because the idea that smokes takes away your stress seems too real. Many people start smoking as a stress buster and before you know, it has become part of your life. Every time now you take a break, it has to be with a smoke, even if there is no lingering stress. Rajan Sinha*, a PR professional says that for him, it has become a habit. "It starts with the feeling of being left out. You see everyone is doing it, so you want to be part of it. You think 'if I do not smoke, then would I not be part of the group?' Then soon it becomes part of you, though gradually I am trying to lessen it."The Vicious Cycle Of Smoking Sinha's account is not rare, many feel the same way. But, does smoking really help you gel with people? Many believe that having a smoke is a great conversation starter, but the reason behind it is that it relaxes you, and you no longer feel anxious about talking or meeting new people. Psychologist Dhruvi Sanghvi explains that among the many hormones, dopamine creates a sense of euphoria and nicotine triggers that. However, it does not last long, and so your brain frequently craves for more. This leads to anxiety, and then you smoke to feel calm. It becomes a vicious cycle."Over time, smoking will rewire the brain’s stress response and become an unhealthy coping mechanism, making it less effective at handling stress naturally. So, instead of providing real relief, it will just raise baseline anxiety, make the brain more dependent on nicotine to feel "normal" and happy. This will create a cycle where smoking feels like the solution, but in reality, it will only fuel the problem," Sanghvi explains. Like Sinha, many people have misunderstood smoking with some sense of commonality and also the ice breakers amongst most colleagues and strangers, notes Sanghvi. However, the reality is different, smoking does not provide long term pleasure. Addiction is an automatic response rather than a conscious choice, so, the best way to do is to take a pause, breathe and ask yourself the question: "Is It worth it?". Sanghvi suggests to start with take baby steps and try finding new ways to engage socially. "Hold a stress ball, keep your hands occupied with some fidget tool or simply engage with some conversation with someone."Other Health Concerns Most people associate smoking with long-term lung damage, but the early signs of harm are often subtle yet significant. Chronic coughing — casually dismissed as a “smoker’s cough” — is an early indicator of airway inflammation. Breathlessness during simple tasks like climbing stairs or walking short distances suggests that lung capacity is already compromised.Pulmonologist Dr Nikhita Mirle, MBBS, MD, points out some of the overlooked symptoms which include:Frequent throat clearing: A sign of excess mucus production as the lungs attempt to expel toxins.Wheezing: Caused by narrowing airways and inflammation.Morning hoarseness: Due to vocal cord irritation from smoke inhalation overnight.Is E-Cigarettes A Better Option?Dr Mirle says "No". It is a widespread myth among smokers that switching to "light" cigarettes or vaping reduces lung damage. However, Mirle explains that these often have ventilation holes that "dilute the smoke, but smokes unknowingly compensate be inhaling more deeply or smoking more often. Research shows that they offer no real reduction in lung cancer or COPD risk."The vapor contains formaldehyde, acrolein, and heavy metals — all of which inflame and damage lung tissue. Recent studies have linked vaping to EVALI (E-cigarette or Vaping Use-Associated Lung Injury) and popcorn lung (bronchiolitis obliterans).Mirle notes of a 2024 study published in The Lancet Respiratory Medicine that revealed that long-term vapers showed a 30% decline in small airway function compared to non-smokers, with evidence of early fibrosis (lung scarring).How Does Smoking Impact Lung Function?Beyond well-known risks like COPD and lung cancer, smoking quietly sabotages the lungs’ defense systems:Weakened immunity: Smoking damages the cilia — tiny hair-like structures that sweep mucus and pathogens out of the airways. Without them, bacteria and viruses linger, increasing the risk of recurrent infections like bronchitis and pneumonia.Delayed healing: Smoking reduces blood flow and oxygen delivery to lung tissues, slowing recovery from respiratory illnesses like the flu or COVID-19.Impaired surfactant production: Surfactant keeps air sacs (alveoli) open — without it, smokers are prone to atelectasis (lung collapse) and poor gas exchange.*Names have been changed to protect the identityDhruvi Sangvi is a Psychologist at Let’s Get HappiDr. Nikhita Mirle has an MBBS, MD, and a Fellowship in Pediatric Pulmonology at SDM Hospital Ujire