Why Do I Want to Smoke When I Drink? (And How to Stop)

Plenty of people who barely think about cigarettes during the week find themselves bumming one off a mate after a few beers.

If you've noticed that drinking makes you want to smoke, you're not imagining it. There are real reasons behind it, and once you understand them it gets a lot easier to stay in control on a night out.

Why alcohol makes you want to smoke

Smoking and drinking feed off each other in the brain. Nicotine changes how your brain responds to alcohol, so you need more drinks to get the same good feeling. Alcohol, in turn, increases the urge to smoke and boosts the feel-good effect you get from nicotine. [1]

That's why a cigarette seems more appealing three drinks in than it does on a Tuesday morning.

It's a habit as much as a craving

If you've often had a smoke with a drink, your brain has learned to link the two. Stepping out to the beer garden between rounds becomes a cue, and so do the mates who smoke.

Alcohol also lowers your guard. The plan you made sober can start to feel less important after a few drinks, and "just one" starts to sound reasonable.

Links like this can be broken, though. Every time you have a drink without a smoke, the connection gets a little weaker.

"I only smoke when I drink." Is that still a problem?

A lot of people see themselves as social smokers rather than smokers, but smoking and drinking together is a risky mix.

Both increase your risk of cancer on their own, and together the risk climbs higher, especially for cancers of the mouth and throat. Even smoking fewer than 20 cigarettes and having one to two drinks a day raises the risk of these cancers about four times. [2]

Smoking when you drink also tends to make hangovers worse, and it makes for a much more expensive night. For more on this, read our post on social smoking.

How to stop smoking when you drink

You don't have to give up your social life to stay smoke-free, but it helps to go out with a plan.

• Skip the big nights early on. If you've just quit, it helps to sit out heavy drinking sessions for the first few weeks while your body adjusts.

• Slow the drinks down. Stick to one or two, or have a glass of water between each one. The more you drink, the harder it is to stick to your plan. [1]

• Keep your hands busy. Hold your drink in the hand you used to smoke with, or keep your phone or a bottle of water handy.

• Have your line ready. "Nah, I'm right, I've quit" is all you need. Saying it out loud a few times before you go helps.

• Tell your mates. Ask them not to offer you one and not to call you out for a smoke break.

• Change the setting. Sit inside instead of in the smoking area, and try ordering something other than your usual drink.

• Have an exit plan. If it's getting hard, take a walk around the block or head home early. There's no shame in leaving.

A craving usually passes within a few minutes if you ride it out. Our post on the 3-3-3 rule has a simple routine for getting through one.

Watch out for "just one"

The most dangerous thought on a night out is "one won't hurt." For a lot of people, one cigarette at the pub turns into a pack the next week.

If it does happen, don't write off your whole quit. Work out what set it off and plan for it next time. Read A Slip Is Not the Finish Line for how to get back on track.

You don't have to work it out alone

Breaking the drinking and smoking link is easier with a plan and some back-up. Support makes a difference, whether that's the free Quitline (13 7848) or a doctor who can talk you through your options.

Quit Hero is here to help you reconnect with appropriate support and take your next step with confidence.

For approved patients only, based on a doctor's clinical assessment.

FAQ

Why do I want a cigarette when I drink?

Alcohol increases the urge to smoke and boosts the feel-good effect of nicotine. If you've often smoked while drinking, your brain has also learned to link the two.

Is it bad to only smoke when drinking?

Yes. There's no safe level of smoking, and combining smoking with alcohol raises the risk of mouth and throat cancers more than either does alone.

How do I stop smoking when I drink?

Slow your drinking down, keep your hands busy, tell your mates you've quit and have an exit plan. In the first few weeks, it can help to skip big nights out.

Do I need to stop drinking to quit smoking?

Not necessarily. Many people cut back for a few weeks after quitting, then return to social drinking once the cravings settle.

This article is general information, not medical advice. Talk to your doctor or pharmacist about what's right for you.

References

1. Quit (Cancer Council Victoria). Why do I want to smoke when I drink? Updated August 2024.

2. Quit (Cancer Council Victoria). What happens to my body when I smoke and drink? Updated August 2024.