Even heavy smokers know that smoking is a bad habit that has a detrimental effect on health. Many people dream of quitting smoking, but are afraid of the "withdrawal syndrome". In our article, we discuss how to quit smoking quickly and effectively.
In general, when talking about smoking, it is more appropriate to talk about "tobacco" rather than "nicotine" addiction. According to the WHO International Classification of Diseases, tobacco addiction is a physiological behavioral disorder based on the use of psychoactive substances. True nicotine addiction is just a form of tobacco addiction.
What is nicotine addiction
Nicotine is involved in many biochemical processes in our body. That is why smoking is the cause of more than 40 different diseases. Tobacco smoke contains more than 7, 000 harmful chemicals, as well as carbon monoxide and tissue-damaging free radicals.
More than half of smokers dream of giving up this harmful habit, but before you start the fight against smoking, you need to find the reason why you smoke. Doctors classify the causes of smoking into several types of smoking behavior:
"Stimulation»
This type of smoking behavior is manifested in people who believe that cigarettes stimulate, invigorate and relieve fatigue. The addiction of such people is psychological, and smoking cessation causes symptoms of vegetative-vascular dystonia and asthenia.
"Cigarette game»
People with this behavior smoke little, often "for company" and no more than 2-3 cigarettes a day. They are more interested in accessories: ashtrays, cigarette holders, lighters, expensive types of cigarettes. Smoking is more of a game than an addiction.
"Relaxation»
It is very difficult for such people to quit smoking. For them, cigarettes are an additional pleasure during relaxation, and the smoking situation should be comfortable and relaxing.
"Aid"
This type of smoking is necessary for a person to reduce emotional stress. Such people smoke in moments of shyness, anger, insecurity and in unpleasant situations.
"Thirst»
This type is associated with physical dependence on nicotine. The decrease in nicotine levels in the blood forces a person to smoke despite all prohibitions. This smoking behavior can be considered a true nicotine addiction.
"Reflex»
Such smokers smoke reflexively, without thinking about the fact of smoking. They smoke more often at work, in large quantities and "automatically". Most often, they cannot explain the reason for smoking.
Each of the above types of smoking behavior can occur in isolation or in combination in various combinations.
Smoking progresses as smoking experience increases and passes through 3 stages of development:
- Stage 1 - initial. A smoker smokes occasionally due to psychological dependence. Physical dependence is not observed at this stage.
- Stage 2 is characterized by the initial manifestations of physical dependence on nicotine.
- Section 3 combines the pronounced factors of psychological and physical dependence on nicotine.
To find out if you have nicotine addiction, answer a few questions:
- Do you smoke more than one pack of cigarettes a day?
- Do you feel like smoking within half an hour of waking up?
- When you stopped smoking, did you have a strong urge to smoke again and were you bothered by "withdrawal symptoms"?
If you answered yes to all 3 questions, you are seriously addicted to nicotine.
The cause of addiction is nicotine itself, which reaches the brain within 7 seconds after the first inhalation of tobacco products. There, nicotine interacts with nicotinic receptors and promotes the production of neurotransmitters, including dopamine. These substances cause nicotine addiction. As soon as a smoker takes a longer break from smoking, the level of these substances in the blood decreases and a "withdrawal syndrome" occurs: the desire to smoke, anxiety, reduced attention, restlessness and irritability, weakness, discomfort and malaise. In a person, cough, insomniaand other somatic symptoms appear. The duration of such a period can range from several days to several months. That is why doctors recommend that those who quit smoking take special pharmacological drugs.
Interesting facts about smoking
| A fact about smoking | Description |
|---|---|
| Number of smokers in the world (WHO) | 1 billion people |
| Percentage of smokers by gender | 40% of all men, 9% of women |
| In which countries is smoking more common? | Kiribati, Montenegro, Greece, Timor |
| In which countries is smoking rarer? | Ghana, Ethiopia, Nigeria, Eritrea, Panama |
| Diseases caused by smoking | baldness, cataracts, premature wrinkles, hearing loss, skin cancer, tooth decay, emphysema, osteoporosis, heart disease, stomach ulcers, miscarriages, spermatogenesis disorders, psoriasis, thrombarteritis obliterans, cancer of more than 15 organs |
| Annual death due to smoking (WHO) | more than 7 million people (of which 1. 5 million are women) - one person every 6. 5 seconds |
| Annual deaths from passive smoking (WHO) | 1. 2 million people (of whom 64% are women and about 65, 000 are children) |
| Popular myths about smoking |
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5 Best Ways to Quit Smoking
Most smokers have tried to quit smoking at least once in their lives. Some succeeded, but others could not tolerate the painful withdrawal symptoms and the attempt failed. In addition to willpower, you may also need special medications or specialist help.
Tobacco addiction is one of the strongest addictions and develops much faster than, for example, alcohol addiction. Therefore, it is very difficult to manage.
1. Drug
Doctors use two types of drugs to treat nicotine addiction: nicotine replacement drugs (NRT) and drugs that do not contain nicotine. These products are good for both those who want to quit smoking completely and those who want to reduce the intensity of smoking. However, a positive result can only be achieved after eliminating the psychological dependence, and WIP only adds a delay to solving the problem.
Medicines that do not contain nicotine
Medications that do not contain nicotine include nicotinic receptor antagonists (NRAs) and atypical antidepressants. However, atypical antidepressants are not officially used to treat nicotine addiction.
Nicotine receptor antagonist drugs prevent the interaction between nicotine and the receptors of the nervous system, and smoking cigarettes is no longer enjoyable for the smoker.
ANR is started 1 week before the expected date of smoking cessation and continued for 12 weeks. During the 8-35 day treatment, it is recommended to give up cigarettes completely.
Advantages and disadvantages:
- the treatment time of ANR is several times shorter than in the case of NWP; drugs do not require gradual withdrawal; good therapeutic effect.
- available by prescription; has a complex dosage regimen; many contraindications; Do not take under 18 years of age, pregnant or breastfeeding.
Nicotine replacement drugs
Nicotine replacement products (NRTs) are designed to deliver nicotine directly into the human body as a replacement for regular smoking. Such products are available as lozenges, patches, chewing gums, sprays and inhalers. Smoking cessation is achieved by alleviating withdrawal symptoms and gradually reducing the dose of the drug.
The time of nicotine entering the blood and its presence in the body depends on the form of the drug. Nicotine patches are placed directly on the skin. The patch releases nicotine for 16-24 hours. Chewing gum, sublingual tablets and sprays work faster, but nicotine stays in the blood for a much shorter time. The fastest-acting remedy is nicotine spray. After application, the effect appears within 60 seconds.
Advantages and disadvantages:
- relieves withdrawal symptoms; suitable for those who do not want to quit smoking completely; minimum number of contraindications.
- you should consult your doctor before use; Not to be used under the age of 18, during pregnancy and breastfeeding.
2. Psychotherapy
Psychotherapy helps to develop positive attitudes and learn skills that control nicotine addiction. Psychotherapy combined with medication is most effective. Psychotherapists often use Erickson hypnosis, cognitive psychotherapy and some other techniques. After only 2-3 sessions with a psychotherapist, the patient's need to smoke ceases.
Advantages and disadvantages:
- pronounced therapeutic effect; enhances the effect of medication; It only takes 2-3 sessions.
- requires a highly qualified professional; depends on the motivation of the patient.
3. Acupuncture
This method is based on the effect of needles on biologically active points of the body, which helps to relieve withdrawal symptoms and the physical desire to smoke. Most often, 3-10 procedures are used, during which needles are placed on acupuncture points on the arms and legs. Another popular method is the pin button, which is placed under the skin of the auricle for a long time. The moment the desire to smoke arises, the patient suppresses it and the desire recedes.
Advantages and disadvantages:
- does not require drugs; short treatment; has no contraindications or side effects;
- requires high patient motivation; You can only trust a highly qualified professional.
4. Medical consultation
The first stage of nicotine addiction is psychological addiction. It is most often associated with the "ritual of smoking". The reason may be the company involved, the association of smoking with a cup of coffee or driving a car. In young people, the start of smoking may be the desire to be more mature, more independent and to have a certain "status" position. In this case, a conversation with a doctor, such as a psychotherapist or narcologist, can be a decisive factor in quitting smoking. Awareness of health damage and the help of a specialist help to get rid of the conditioned reflex that causes the desire to smoke.
There are free consultation centers whose operators give advice over the phone at any time of the day and help you find the most effective way to quit smoking. The doctor can recommend various programs and courses aimed at overcoming smoking.
Advantages and disadvantages:
- consultation with a doctor increases the effectiveness of any type of therapy; it allows you to not use drugs if you are highly motivated.
- helps only in case of a weak degree of addiction; it takes a lot of motivation to quit smoking.
5. Behavior therapy
The purpose of this package of measures is to create favorable conditions for quitting smoking or reducing the number of cigarettes smoked. According to statistics, only 3-7% of smokers are able to quit smoking without professional help and drug therapy. However, it is much easier to quit smoking or reduce its intensity by changing your behavior pattern.
- Decide whether to quit smoking all at once or gradually. If not immediately, make a plan to gradually reduce the number of cigarettes you smoke.
- If you decide to quit smoking immediately, set a date in advance when you will do so. Try to time it so that it coincides with an important event for you. On the eve of this day, smoke twice as much to oversaturate your body with nicotine.
- If you are a frequent smoker at work, time your smoking cessation around your vacation or weekend. Try to find an exit partner.
- When you gradually stop smoking, try not to smoke after sleeping or eating. Keep cigarettes, lighters and ashtrays away from your eyes. Try not to smoke in the presence of children, relatives and society. Frequently visit places where smoking is prohibited.
- Do not buy cigarettes in advance, try to smoke only half a cigarette.
- If you feel the urge to smoke, do not smoke immediately. The acute urge to smoke lasts 3-5 minutes. Before doing this, do some exercise or take a light walk.
- Try to quit smoking for a period of time: half a day, a day, a few days, etc.
- Go to the gym. Active exercise increases the production of pleasure hormones and alleviates withdrawal symptoms.
Medical advice for those who want to quit smoking
Nicotine addiction manifests itself on a psychological, emotional and physical level. According to doctors, the main key to success in quitting smoking is strong motivation. That is why all smokers should know the harmful effects of smoking and the benefits of quitting.
Most doctors are skeptical about whether an "experienced" smoker can quit this habit on his own. Experiments with nicotine replacement therapy drugs are no less dangerous.
Nicotine addiction therapy must be comprehensive and individualized. There are many techniques developed to effectively combat this problem. Treating addiction is a serious and time-consuming task. Without a doctor's consultation and supervision, achieving success will be much more difficult. After assessing the degree of addiction and the characteristics of your body, a qualified specialist will select the right treatment regimen for you. Only in this case will the result be positive and expected.
Popular questions and answers
After deciding to quit smoking, many smokers start studying this topic on the Internet. We selected the most popular questions and sent them to our expert.
- Why is it so hard to quit smoking?
Nicotine addiction affects all areas of the human body: psychological, emotional and physical. In terms of the strength of the bond, doctors compare it to alcohol and drug addiction. When you stop smoking, a "withdrawal syndrome" occurs. Alleviating these manifestations is the most difficult task. Treatment requires a long-term, comprehensive and professional approach.
- Is it possible to quit smoking suddenly?
In the case of specific motivation, this approach to the problem will be the most effective. If you suffer from severe addiction, doctors recommend that you stop immediately. Nicotine replacement therapy or nicotinic receptor blockers help relieve withdrawal symptoms.
- How do you quit smoking?
When you stop smoking for several days, sometimes months, symptoms of the so-called "withdrawal syndrome" appear: desire to smoke, anxiety, loss of attention, restlessness and irritability, weakness, discomfort and malaise. Coughing, insomnia and other somatic symptoms increase.
- When does the desire to smoke stop?
The strongest desire to smoke appears within a week. Later, the urge to smoke subsides, but may persist for another month or more. Doctors consider an attempt to quit smoking successful if the patient does not smoke for six months.
- Is it okay to smoke sometimes?
There is no "safe" level of smoking. According to statistics, smoking just one cigarette a day increases the risk of heart disease or stroke by 30-50%. Every "occasional cigarette" can lead a former smoker back into nicotine addiction.
- Why do people gain weight when they quit smoking?
The main cause of weight gain is "stress eating". When quitting smoking, people often snack instead of smoking breaks, which leads to weight gain. Sometimes smoking disrupts the endocrine system, which leads to weight loss. After quitting smoking, the weight may return to the previous level.