No one needs to be convinced that smoking causes irreparable health damage.Nicotine ranked third in the most recent harm assessment of psychoactive drugs. We only have heroin and cocaine. In terms of the development of permanent addiction, it is the leader.
But even knowing this, people are in no hurry to change their habits, because
Why is it hard to quit smoking?
The desire to smoke quickly becomes an important part of an individual's existence. After lunch or at a meeting with friends, a few puffs become a kind of ritual.
This substance has a strong effect on the respiratory system and the central nervous system, worsens the composition of the blood and damages the immune system. And it doesn't matter in what form nicotine enters the body: through cigarettes, hookah, vape or IQOS.
The dopamine booster system kicks in. The psychoactive toxin actively interacts with neurons and causes the release of dopamine, a key neurotransmitter in the central nervous system. Intensification of needs occurs on an emotional level. And since the nicotine wears off in about an hour, a fresh dose of positivity will soon be needed.
The brain creates a need, and if the need is not met, withdrawal symptoms occur.
Manifestations of addiction
Most often, a person realizes that he cannot live without a cigarette when he feels nervous and unbalanced after a missed smoke break.Signs of chronic addiction include:
- the desire to smoke a cigarette immediately after getting up in the morning, before breakfast;
- increased concentration after a few puffs;
- normalization of the general condition after nicotine enters the body.
The restrictive measures taken by society against tobacco users are ineffective.
In order to get rid of tobacco addiction, you need to find motivation, eliminate provoking factors as best as possible, and strengthen your determination.
Who should not smoke
Quite a few people want to say goodbye to harmful hobbies. But there are categories that need to end tobacco addiction as quickly as possible.These people are particularly vulnerable and simply cannot inhale the smoke without harming themselves:
Children and teenagers , whose body is not yet fully formed.Women planning pregnancy or having children . Tobacco has a harmful effect not only on the woman herself, but also on the fetus. This can lead to the development of many physical and mental diseases or even the death of the baby.People diagnosed with heart disease . There is a risk of heart attack or stroke.He suffers from respiratory problems : asthma, pneumonia, bronchitis, obstructive pulmonary disease.
Even if someone does not belong to a risk group, they should think about how to gradually stop smoking as soon as possible.
How to say goodbye to addiction
You can give up an antisocial habit on your own or with the help of professionals.
Psychological preparation
The exact start date of the campaign must be determined in order to get rid of the addiction.
If you write down the price of each new package on a piece of paper, you will get an interesting result at the end of the week. You can hit: a significant part of the family budget is spent on buying harmful goods. Wouldn't the money be better spent on more useful purchases?
The right mental attitude not only strengthens your determination, but also helps you achieve your goal.
Action plan
Advice from doctors and psychologists includes the following: don't buy cigarette packs. Only buy a new pack when there are no pieces left from the previous one. If you need to smoke, don't open the pack right away, it's better to hold it in your hand for a few minutes and do something small during that time: 2-3 exercises, call a friend, just take a walk.
It is better to postpone the first cigarette in the morning as long as possible and remove from your eyes everything that reminds you of smoking.
You can put together a scheme according to which you need to introduce cigarette-free days - first one, then two, three a week. This approach is fully consistent with the following advice:
Motivation
Strong motivation is important to support the desire to achieve the goal.The birth of a baby, whose health cannot be harmed, or the requests of his beloved wife - these are very significant motives. If you make a bet with a friend that you can say goodbye to cigarettes, it will be much easier to resist smoking - this is a matter of principle, you have to win the argument!
For many, it is important to demonstrate their strong-willed qualities. In this case, it is advisable to tell your relatives and friends about your decision and firmly reject the possibility of smoking.
Motivation can be not only external, but also internal. The desire to increase self-esteem, maintain health and respect ourselves is the strongest motivator.
Stopping the habit with the help of medicine
If someone is not sure whether it is possible to gradually quit smoking on their own, it is worth going to a clinic.
Replacement therapy
Medical methods are aimed at alleviating the discomforts of quitting smoking. This is facilitated by devices that ensure that small doses of nicotine enter the body.
Use to relieve withdrawal symptoms:
- nicotine patch;
- anti-smoking spray;
- nicotine gum;
- inhaler.
The use of these tools only gives a temporary effect and does not solve the problem of complete liberation.
Psychotherapeutic activities
Psychotherapeutic methods help to adjust one's consciousness and eliminate the subconscious desire for tobacco products.
Psychotherapists use the following methods:
- Erickson hypnosis;
- rational, cognitive, behavioral psychotherapy;
- Allen Carr technique.
The practice shows the high efficiency of the psychotherapeutic effect. The result is available in several sessions.
Acupuncture
Acupuncture affects reflexogenic points and activates the body's defenses.
When you quit smoking, you become irritable. And acupuncture helps relieve the symptoms of nervousness. The mood balances out, stress resistance increases.
At the end of the conversation about quitting smoking, we emphasize that not only the decision is important.It is important to take action without putting anything off until tomorrow.. Every long journey begins with the first step. Start small and work your way up.