Smokers who first try to break their harmful nicotine addiction face irresistible force - a strong desire for regular occupation. A person is able to hold on for days and months and then break free, feel guilty, and lose interest in retrying for a long time. Think about how to quit smoking on your own on your own, without contacting a narcologist and psychotherapist, and without questionable methods.
Causes of Tobacco Addiction
To break a habit, you need to know its nature. Addiction develops in two directions: psychological and physiological.
The psychological aspect is much stronger - no one is born with a cigarette in their mouth, later they come to this occupation under pressure from social and emotional situations. In 90% of cases, the success of the fight against nicotine addiction appears after the first cause of bloating has been identified.
Psychologists and sociologists identify the following causes of the problem:
- An example of the people around you, especially the parents. Children unconsciously strive to grow up and imitate older people.
- Strive to adapt to the environment. An adult can smoke if he or she joins a smoking team. Many are addicted to nicotine in the military, school, or prison.
- Systemic stress. Cigarettes give the illusion of calm and temporarily stimulate the thought process.
There are studies that show the relationship between social considerations and the acquisition of bad habits. The risk of nicotine dependence increases in close relationships between parents, divorce, dysfunctional, and single-parent families. A woman gets used to nicotine faster and finds it harder to quit.
Psychological addiction is accompanied by a physiological addiction that does not make it easy to quit. 7 seconds after inhaling tobacco smoke, nicotine enters the brain through the blood, where it acts on the nicotine-sensitive cholinergic receptor. In response, the body increases the levels of pleasure hormone, adrenaline and dopamine. The smoker gets some relaxation and a short euphoria. In addition, mood deteriorates, depression develops, and a new dose of nicotine is needed. Addiction develops, acquires a ritual character: the desire to smoke is tied to the end of the work process, the end of sexual intercourse, eating, meeting friends, and other circumstances. This makes it harder for a smoker to stop than for a beginner.
Why you need to get rid of a bad habit as soon as possible
Only one deaf person has heard that smoking is harmful. However, not everyone is fully aware of the consequences of this habit, and some are not even aware of it. This leads to insufficient motivation and can come together for years without taking the decisive step towards fighting addiction.
Here are some facts that explain the need to fight nicotine addiction:
- Inhalation of tobacco smoke has been found to increase the risk of lung cancer 23-fold in men and 13-fold in women. The likelihood of laryngeal cancer also increases.
- Smoking also accounts for 90% of the causes of chronic obstructive pulmonary disease.
- Smokers are 40% more at risk of developing type 2 diabetes.
- 600, 000 people die each year from second-hand smoke. They may include relatives of the smoker.
- Tobacco smoke also increases the risk of SIDS (Sudden Infant Death Syndrome). If at least one parent is prone to this addiction, their child may die unexpectedly during sleep. Children 1-12 months of age are at risk.
There are other factors that may make you think. For example, a waste of time. It takes an average of 4 minutes to smoke a cigarette. If a smoker needs a daily pack, he wastes more than an hour. It runs 40 hours a month and 480 hours or 20 days a year. This is the time they stole from a family or a favorite business.
Not everyone can fight smoking at home. This is due to the familiar environment and situations that cause a strong, uncontrollable desire. In this case, a temporary move or travel will help you in the company of non-smokers. With this approach, you can throw up suddenly without postponing the case on the back burner. The view that this should not be done has not been confirmed by research.
How to quit smoking at home on your own
You can drink medicine, apply patches and drink infusions, but if you don’t understand the causes of nicotine addiction, everything is in vain.
This is the first thing to do when we start fighting against a home habit. You can then experiment with ways to break your addictions forever.
Cheating the body
Self-hypnosis often helps fight a variety of addictions. If you smoke, you can try to trick your body by halving and refolding all the cigarettes in the pack. This method is effective with more than 10 years of experience and application from daily packaging. Its essence lies in deceiving the body: the smoker smokes "whole" cigarettes, but the amount of nicotine and tar is halved.
Gradual tossing is effective when there is a strong commitment to eliminating the problem. After a month, you can reduce the amount of tobacco you consume per day. The key is to resist the temptation to light one cigarette after another. It’s easier than quitting smoking right away.
Averaging therapy
The method often helps a girl or a woman and is based on the development of a disgust reflex. Medicine recognizes aversive therapy in narcology, but evaluating its effectiveness is ambiguous. Disadvantages include unpleasant symptoms, including nausea and vomiting.
If you are uncomfortable smoking, rinse your mouth with one of the following solutions:
- thermopsy infusion;
- glycerin
- tannin water;
You can also soak the cigarettes in milk or cream and then dry and smoke for at least a week instead of the usual. You can’t enjoy the taste, the combination of tobacco and milk causes nausea and even vomiting. Such methods help many, but there are also negative opinions.
Distraction
The relatively simple method is suitable for smokers regardless of gender and has a sobering effect - many can’t get rid of addiction quickly just because they periodically forget and light a cigarette before they realize what’s going on. In this case, a tight elastic band worn on the wrist helps. As soon as the desire arises, you have to pull it off and let go. The feelings are quite sensitive, but the effect is noticeable.
This technique helps even with a weak will, the point is to show diligence and perseverance. Over time, the sensitivity of the wrist may become dull, allowing you to wear a tighter elastic band. In a similar way, it can really distract you from thinking about cigarettes.
Breathing exercise
Oxygen intake helps to effectively combat withdrawal syndrome, facilitating withdrawal. There are a number of effective exercises, here are the simplest ones that can best be done outdoors or on the balcony:
- Stand up straight, legs together, lower your arms.
- Inhale slowly through your nose, holding your breath for 5 seconds.
- Exhale slowly through your mouth as well.
- Take 10 breaths, relax for a minute.
- Repeat the exercise.
If you do the exercise correctly, you may feel dizzy from the excess oxygen in your blood, which is normal. With regular exercise, the urge to smoke weakens and then disappears completely. Starting exercise is the key to success.
How to quit smoking quickly with folk remedies
A person who wants to fight smoking may experience discomfort, dizziness, and a feeling of loosening in the arms and legs. At the same time, irritability increases, the development of a depressive state is possible. These violations indicate a withdrawal syndrome that folk remedies help to combat:
- Infusion of eucalyptus - a tablespoon of leaf in a glass of boiling water, leave for an hour. Drink a quarter cup 6-7 times a day for a month.
- Oatmeal - Pour a tablespoon of cereal into a glass of water, leave overnight. Simmer for 10 minutes in the morning, then cool, drink instead of tea. According to reviews, a decoction can get rid of the habit painlessly.
- St. John's wort infusion - one tablespoon in two glasses of water, cook for 20 minutes. Drink honey 5-7 times a day, the course lasts at least a month. The infusion is contraindicated in pregnant women.
You can easily mix equal amounts of blackcurrant and peppermint leaves. Pour a teaspoon of the mixture into a glass of boiling water, leave for half an hour. Drink in small sips every time you feel a desire.
An overview of folk remedies is not always clear. For some people, herbs do not help, others face unpleasant consequences. A competent herbalist should be consulted before starting treatment. Guide the opinions of doctors - cardiologists, narcologists, psychotherapists. They can take individual characteristics into account and find the best ways to deal with the addiction.
How to easily quit smoking, tips for long-term smokers: 10 tips
It is good practice to take the experience of someone else. We have gathered the advice of those who have already got rid of their addiction and live freely. They can help you too.
- Don't watch TV at night, it will save your nerves. 8 hours of sleep.
- If your craving for cigarettes has become unbearable and you are at home, take a cool or contrasting shower.
- Do not drink strong tea and coffee. Caffeine increases the nicotine needs of smokers.
- Don't try to consume too much or use spices. Eat three times a day to avoid weight loss.
- Throw out everything in the house that reminds you of smoking - ashtrays, lighters, accessories.
- Do not get into situations where you are used to smoking a cigarette.
- Try not to get discouraged. As soon as the bad mood comes, the legs run into themselves to the tobacco outlet.
- Going to bed by 10pm at the latest will make it easier to overcome your urge to smoke in the morning.
- Don't try to communicate with people who smoke. First, it makes it easier to break up. Second, some "comrades" try to lead me astray. Throwers ’failures are often associated with feelings of envy from others.
- Wear menthol lollipops in a box instead of a cigarette.
The last piece of advice from a Christian to people who believe in God. It is difficult for man to struggle with himself, but for God everything is possible. If you have a sincere desire to quit smoking, ask Jesus Christ in prayer. Just get on your knees and tell him, “Sir, I want to step down, help. ” Believe me, He is mighty to free you from all sin, including smoking.
Anti-smoking pills, an overview of the most effective drugs
There are no medications that can completely combat the urge to inhale tobacco smoke. The activity of the funds is different - they weaken the severity of the withdrawal syndrome and help the body to recover faster. Smoking pills can be found at any pharmacy, consider popular and useful medications.
Lobelin
An effective cure for those who want to quit smoking. It is a strong natural alkaloid found in Indian tobacco and has a complex effect on the body. If you follow the recommended course, you will notice the following effects:
- decreases the frequency of headaches;
- decreases irritability;
- removes nervousness.
Lobelin regulates the work of the respiratory system, resulting in more oxygen entering the thrower's body and being removed from nicotine faster. They take up to 1 tablet a day up to five times a week. The dose is then gradually reduced.
Plant Composition
The best herbal product that tastes good and helps reduce cravings for tobacco smoke. The product contains a complex of extracts:
- Clary Sage
- uterus;
- chamomile;
- rosehip;
- oregano.
If you want to smoke, you need to dissolve 1-2 tablets. Whatever the duration of the course, the point is to avoid any harmful cravings.
Varenicline
A powerful drug to help get rid of addiction for those who can’t control themselves and control their cravings and have a long history of smoking.
According to the official instructions for use, take one tablet twice a day with plenty of water. The dosage is gradually increased, at the beginning of the course they drink half a 500 mcg once a day, from the fourth day one piece a day, and from the eighth day 1 piece. Twice a day.
The disadvantage of Varenicline is its many side effects. Men and women who quit smoking experienced nausea, bronchitis, increased body mass index, headache, and in some cases suicidal ideation.
What Happens To Your Body When You Quit Smoking
Remember that the first positive changes in the body occur within 20 minutes of quitting smoking - your blood pressure will gradually return to normal. This information will help you tune in to the further fight.
Subsequent changes at specified intervals:
- 8 hours - the level of carbon monoxide in the blood is reduced to a minimum;
- 12 hours - bad breath disappears;
- day - blood pressure returns to normal;
- two days - tastes become clearer;
- third day - physiological dependence disappears;
- week - the sense of smell is fully restored: you feel the smoker several tens of meters away;
- month - health returns to normal, night cough disappears, men's erections increase;
- three months - blood flow increases, tissue oxygen supply increases by 35%;
- 9 months - the immune system fully recovers and the resistance to colds increases.
After one year, the risk of lung, laryngeal and esophageal cancer is halved. Those who quit 5 years ago are at the same risk of dying from a heart attack as non-smokers.