Loading...

Feeling Better Starts with Your Body: Cutting Down on Drinking and Smoking

Taking Care of Your Body
All Articles
Let’s talk about two things that might feel like they help in the moment but can actually make your anxiety worse over time: drinking alcohol and smoking or vaping. You might reach for them when you feel stressed, thinking they will calm you down. But the truth is, they can turn into a tricky cycle that leaves you feeling more jittery and worried than before.

Think about alcohol. It can seem like a quick way to unwind after a hard day. But what your body experiences is more like a rollercoaster. At first, it might slow your brain down, making you feel relaxed. But as that feeling wears off, your body fights back, revving itself up. This can lead to a racing heart, shaky hands, and even more anxious thoughts the next day, often called “hangxiety.“ It’s your body’s way of trying to get back to normal, but it can feel awful. When you cut back, you give your body and your mind a break from this constant up-and-down, leading to a much more stable and calm feeling.

Now, let’s talk about smoking and vaping. Many people believe a cigarette or a vape hit helps them cope with stress. It feels like taking a deep, calming breath. But that feeling is a trick. The nicotine in tobacco and vape juice is actually a stimulant. It makes your heart beat faster and can tighten your muscles, which are both physical signs of anxiety. You only feel “calm” when you use it because you are feeding the craving your body has for more nicotine. It’s like scratching a mosquito bite; it feels better for a second, but the itch comes back even stronger. Breaking free from nicotine means your body stops going through these constant mini-crises of craving, and your natural calm has a chance to return.

Choosing to cut down or quit isn’t about being perfect. It’s about giving yourself a real chance to feel better. It’s one of the most powerful ways to take care of your body, which is your home. When you treat your body with kindness by giving it clean air, water, and good food instead of these harsh substances, you build a stronger foundation. A healthy body is much better at handling life’s normal stresses. You will likely sleep better, have more energy, and find that your mind feels clearer. Your anxiety won’t have as much to feed on. It’s a direct and powerful step toward taking control of your well-being and finding a peace that lasts.

Related Articles

Learn more about Taking Care of Your Body.

All Articles

Fuel Your Body, Ease Your Mind: Why Eating Right on Time Helps Anxiety

You know that feeling when you’re trying to do your homework, but your stomach is growling so loud you can’t concentrate?
Learn More

Why Moving Your Body Every Day is a Superpower for Your Mood

Imagine you have a superpower that can make you feel happier, calmer, and less worried.
Learn More

The Secret Superpower of a Good Night’s Sleep

Imagine you have a superpower that makes you feel happier, think more clearly, and worry less.
Learn More

Quick Tips

What are some real benefits I’ll notice quickly after cutting down?

You’ll be surprised by how fast you feel better! One of the first things people notice is sleeping more deeply and waking up feeling more refreshed, without a foggy head. You’ll also save a good amount of money, which feels great. Perhaps the biggest benefit is feeling a sense of pride and control over your own life. As your body gets off the anxiety rollercoaster, you’ll likely find you feel more steady and calm overall.

How can I handle social situations where everyone else is drinking or vaping?

This can feel tough, but planning ahead is your secret weapon. Always have a non-alcoholic drink in your hand, like a soda with lime, so no one offers you anything. You can also have a simple, ready-to-use reply like, “I’m taking a break tonight,“ or “I’ve got an early morning.“ Remember, you can still be social and have fun; the focus is on the people and the conversation, not what’s in your hand. True friends will support your choices.

What can I do with my hands and mouth instead of smoking or drinking?

Finding a replacement habit is powerful. For your hands, try something like a fidget toy, squeezing a stress ball, or even doodling. For the oral fixation, keep crunchy snacks like carrot sticks or apple slices handy, sip on flavored seltzer water, or chew gum. These simple actions satisfy the physical habit of having something to do, which can be half the battle when you’re trying to cut down.

What’s a simple first step I can take to start cutting back?

A great first step is to just create a small gap. Instead of reaching for a drink or a vape the second you feel stressed, try to wait for 10 minutes. During that time, do something else with your hands or mind—get a glass of cold water, step outside for one minute, or do a few stretches. Often, the strong urge will pass. This helps you feel more in control and proves you can handle the feeling without immediately giving in.

Why should I cut down if these things help me relax in the moment?

It’s true, they can feel relaxing right away. But that feeling is temporary. For both alcohol and nicotine, your body quickly builds a tolerance. This means you need more and more to get the same calm feeling. In the long run, they can actually make your general anxiety much worse as your body becomes dependent on them to feel “normal.“ You end up on a rollercoaster of relief and craving, which is stressful in itself.