Nicotine is the chemical in tobacco that keeps you smoking. Nicotine is very addictive when delivered by inhaling tobacco smoke into the lungs, which quickly releases nicotine into the blood allowing it to get into the brain within seconds of taking a puff. In the brain nicotine increases the release of brain chemicals called neurotransmitters, which help regulate mood and behavior.
Dopamine, one of these neurotransmitters, is released in the "reward center" of the brain and causes improved mood and feelings of pleasure. Experiencing these effects from nicotine is what makes tobacco so addictive.
Nicotine dependence involves behavioral (routines, habits, feelings) as well as physical factors. These behavioral associations with smoking may act as triggers â situations or feelings that activate a craving for tobacco, even if you have not smoked for some time.
Behaviors and cues that you may associate with smoking include:
- Certain times of the day, such as first thing in the morning, with morning coffee or during breaks at work
- After a meal
- Drinking alcohol
- Certain places or friends
- Talking on the phone
- Stressful situations or when you're feeling down
- Sight or smell of a burning cigarette
- Driving your car
To overcome your dependence on tobacco, you need to become aware of your triggers and develop a plan to deal with the behaviors and routines that you associate with smoking.