Stopping smoking at home: proven methods

Two of my colleagues decided to quit smoking at the same time.One of them successfully realized his intention and has been going without a cigarette for three years now.And another, like Mark Twain, quit several times - until the first alcoholic event.

In general, it can be said that both have a happy relationship with alcohol, they can drink together during holidays or on vacation, but one is resistant to tobacco products, the other cannot.

At the same time, they both lead busy lives, regularly going to the gym, cinema and concerts, rafting, fishing and picking mushrooms.They often do this together.

So what is the power of addiction and why do some people resist it and others not?

"Let's smoke, comrade, one by one..."

Everyone is more or less aware that a smoker's addiction develops at the level of the body and at the level of the psyche.Physiological dependence develops over time;nicotine becomes a necessary link in metabolism.When the content decreases, the body feels the absence of something familiar and signals: "I want more!"

Advertisements for anti-smoking products rely on this addiction and urge people to switch to e-cigarettes instead of traditional cigarettes, or to chew special gum - in other words, they try to trick the body.

But experts (psychologists, narcologists) know that the main cause of addiction is psychological.This is the reason why he started smoking, even before his first cigarette.Freud called smoking a consequence of oral fixation, the desire to return to the state of comfort and safety next to the mother's breast.For the same reason, people constantly overeat or chew something.Because of this, the myth has been raised that those who quit smoking run the risk of gaining weight.This only happens when the void is filled with food without addressing the root cause of the addiction.

There are other reasons for smoking: for some it is concentration, for others it is an aesthetic ritual or a fictional image.Warning: everyone smokes in old movies.Aristocrats and actresses aesthetically blow smoke rings;a cigarette serves as a symbol of brotherhood among soldiers;cowboys smoking cigars or cigarettes;Holmes and Poirot are brilliant while smoking;there is nothing to say about the Indian peace pipe.Perhaps this is the machination of the tobacco companies who are trying to join the ranks of their victims."Even now I would ban it if you could find a similarly profitable virtue," said Napoleon III.

The romantic atmosphere creates belief: if you light up, you are macho or fatally beautiful;clever and mysterious;above others, chosen;creative person;good guy, true friend.Everyone chooses what they want, and they only offer one cure: nicotine.

The environment plays a huge role: if the parents smoke, the child takes this as a model from childhood;if there are a lot of smokers in a company, then there is a desire to be in the majority, especially if it is a new job (department or group of an educational institution) and the person wants to join the team.Teenagers may feel pressured to prove their maturity.And of course simple human curiosity.

What happens when you quit smoking?A person finds himself out of place in a company, shy and unable to meet a girl without a cigarette, constantly uncomfortable, stressed, nervous, irritable, etc. for whatever reason.Many risk breaking and grabbing the "pacifier" again.

Talking about the health hazards of smoking: lung cancer, gangrene of the limbs, vascular problems, heart, stroke, heart attack, bad skin, pregnancy difficulties, potency problems, the possibility of early death - don't enlighten, just irritate smokers.

Even if your voice is hoarse, plaque has appeared on your teeth and tongue, chest cough, shortness of breath, phlegm, pain, insomnia, throbbing in the temples - the first symptoms of impending troubles - this will not help you overcome addiction.Education (notes for schoolchildren and parents, lectures by doctors, instructions from sports coaches, etc.) plays a big role in the prevention phase so that people do not smoke their first cigarette.

Not everyone is concerned about money: they say I can afford it.A car, travel and other pleasures that can theoretically be bought with the money saved are for a smoker a symbol of deprivation and limitation of other needs.

That's why if you decide to quit smoking, it's important to get to the root of the problem - understand what smoking brings you (what you get rid of) and how you can satisfy that need in other ways.Otherwise, the smoker is hindered by the fear of losing something by giving up nicotine and being left without support and support.

Realize that it is an addiction and you are not losing anything, you are getting rid of it.

Ways to get rid of addiction

• "Various proprietary techniques. Here are two of them: "The Easy Way to Quit Smoking" Allen Carr. I interviewed a dozen of my friends who used to smoke, and three of them said that this book helped them.It was written in 1985 and is still the world's most popular guide to quitting smoking.Postulates:It is easy to start living without nicotine at any age;willpower is not only unnecessary, but rather an obstacle.According to the author, those who quit smoking with the help of willpower experience suffering - because of the feeling that they are overcoming something, they endure difficulties.There is no point in fighting against smoking - the war is exhausting.You just have to make a conscious decision and "not hope, but know that with this decision you have already quit smoking."And everything will be painless.Using his 33 years of experience as a former smoker, the author convincingly informs readers that giving up addiction will only benefit them. Vladimir Zhdanov "Four stinking sighs"- a well-known technique.It is designed to arouse an aversion to smoking.For this, the sensations caused by smoking must be maximized: the tobacco smoke must be held in the mouth, chewed with the mouth closed and the head tilted back.After 30 seconds, you can push the smoke into your lungs.You want to cough, you choke, you get sick - but you have to take 2 more puffs while chewing the smoke.The fourth time you should take a lung full of smoke.Then tense your abdominal muscles and cough out for a long time.Write the date and time you took 4 stinky breaths on the package.You can't smoke anymore.If it becomes unbearable, chew the smoke again.
• With the help of a doctor.If you prefer traditional medicine or suffer from chronic diseases, contact a medical center.Talk to a specialist about whether you should quit smoking immediately or gradually, whether it is worth switching cigarettes to something else at first.The doctor advises on the diet, selects sedatives, antidepressants, monitors blood pressure and monitors changes in the various stages.
• Coding, hypnosis.It acts on the subconscious, the goal is to create a conditioned reflex against smoking.The specialist can put the patient into a hypnotic sleep state, but this is not necessary.

So, my good friend once downloaded a psychotherapy session for his mother, who was a smoker with almost 30 years of experience, aimed at getting rid of addiction quickly.Mom watched the video, and a few days later, the family suddenly realized that he did not smoke.It doesn't last, I even threw away the opened package.Surprising, but true: more than 10 years have passed since then.

• Neurolinguistic programming.One of the premises (axioms) of NLP is the following: "Change can be instantaneous."The goal of various NLP techniques is to quickly replace the negative with the positive, reprogramming the mind.You can contact a psychologist who uses this method.
• Acupuncture.It changes the conditioned reflex that is smoking.The reflexologist acts on certain points and breaks the chain of impulses.

Whenever you want to smoke, you can massage the point in the front of the throat, in the center of the pit at the base of the neck, in the hollow.

Press hard until it hurts, count to threeand let go.Repeat 15 times.It is better to perform the procedure sitting or lying down - due to the decrease in pressure, weakness and dizziness may occur.

• Quitting smoking suddenly in a new environment, by moving.Settle in a remote location without access to cigarette products or travel with non-smoking friends.You can change in a month: clean yourself up and get used to not smoking.Radical and effective.
• He threw himself into work, sports and creativity.At congresses, festivals, competitions, etc.participation.You need a calendar without days off, you need to be busy to quit smoking.The point is to make it interesting, then you will remember your habit less - sorry, addiction.
• Restructuring of consciousness: passion for spiritual teachings, healthy lifestyle, going to an eco-village, pilgrimage to holy places and the like.One of my friends quit smoking, enraptured by Torsunov's lectures, Ayurveda and Krishnaism.Many years have passed since then, he has ceased to be a Hare Krishna, he is neutral towards religions, but he still does not smoke.

Here it is important to watch your own roof, that is, your psyche;there is a danger of becoming a fan, a sectarian, a hostage of black teaching.But it's usually an effective method;not for nothing, in rehabilitation centers, alcohol or drug addiction is often exchanged for adherence to some religion.

• Exchange: Electronic cigarette.The method is controversial.Today it is said that its use is harmful, the substances in it are toxic, and the effect of the cigarette itself as a means of quitting smoking is small.However, there are people who have been really helped by it.Nicotine gums, tablets, patches, hookah, herbal cigars, vape and the like.Allan Carr strongly urges you to stop smoking immediately, once and for all, and forget about such cigarette substitutes.But as practice shows, many people use them successfully.For example, the colleague mentioned at the beginning of the article quit smoking, gradually reducing the number of cigarettes while taking popular anti-smoking pills.He had strong motivation.So whatever method you choose, just stay true to your decision to quit smoking forever.
• Stop it - that's all.An old friend of mine who was once a heavy smoker with 20 years of experience did just that - no books, no techniques, no gum or e-cigarettes.And he doesn't believe it's hard to cope alone.After all, the point is the decision!

Advice for the brave

When should you start a new life?There is an opinion that if cigarettes help you relax after hard work, then you should give them up on vacation, when you are not stressed.If, on the contrary, you got into the habit of smoking while on vacation, you should load yourself with activities to the fullest extent during the withdrawal period.

Another approach- on the contrary, choose a situation that makes your head spin so that you understand: if you survived this stress without cigarettes, you can continue to live without it.The same Carr, after going through all these options, came to the conclusion that there is no need to choose the time, so as not to delay and not to deceive yourself.The best time is NOW.

1. If possible, remove anything related to smoking from sight, hearing and smell.Get rid of ashtrays, lighters and cigarettes.
2. If you decide to phase out, purchase a package only after completing the previous one.Do not take the blocks.Reduce the number of cigarettes smoked per day.Only smoke the cigarette halfway and don't take deep puffs.Wash your hands, change your clothes so you don't smell tobacco.
3. Try to consciously be in a balanced state, avoid stressful situations.
4. Try to be interested in something.If you already have a hobby, spend more time on it.
5. Provide yourself with pleasant physical activity: slow morning jogging, gym, fitness, yoga, wushu...
6. Breathing exercises have proven to be excellent in the fight against smoking.Try yoga breathing or other similar exercises.They help saturate the body with oxygen and calm the mind and soul.It is better to train with a trainer first - he will make sure that you are doing the exercises correctly.
7. Massage and meditation also help you relax and have fun without nicotine.
8. Avoid places and companies where people smoke, try not to breathe the smoke.But don't overdo it so you don't fall out of society and feel lonely.If your friends smoke, it's not a reason to avoid them or envy them, change your attitude about the situation: you've already freed yourself, but they haven't.Smoking does not give them pleasure, but they cannot enjoy life without cigarettes.
9. Those who have been on this journey say that the first week is the hardest (but bearable!), and that after three weeks without nicotine, the body will cleanse, recover, and improve.

Treat your condition as a mild illness, do not give in to the tricks of the brain, such as: "just one cigarette", "now it is difficult not to smoke, then I will choose a more suitable moment to quit".Keep a diary: "I quit smoking - consequences day by day."Note how you feel and record the result: a week, a month, three without poisoning yourself.

If you find it difficult to quit smoking immediately, try this scheme:

The first 10 days - 15 cigarettes per day.
Another 20 days - 10 cigarettes.
In the next month - up to five pieces per day.
Then reduce the number of nicotine sticks you smoke by exactly one each week.As a result, he reduces the number of cigarettes smoked to zero in three months.

Review your diet

In general, sweets help to overcome drug addiction, but prefer slow carbohydrates, such as fruits (instead of sweets).

• Drink more clean water - it cleanses the body and reduces nicotine cravings.
• Be sure to eat honey - mix a teaspoon in a glass of water in the morning and drink it on an empty stomach.
• Replenish vitamin C reserves - nicotine removes it from the body.Citrus fruits and currant juices replace this vitamin and help in the anti-smoking campaign.
• Avoid alcohol and coffee.Eat less spicy, smoked and salty foods - all these provoke smoking.Recommendedliver, boiled potatoes, carrots, cauliflower, eggplant, tomatoes, cucumbers, peanuts, peas, beans, bread, sea fish, carrots and other products with low nicotinic acid content.

This is how it became known as a smoking cessation aid.cold (!) salad fromboiled potatoes, fried eggplant and fresh tomatoes.

• Take it with you and chew it if you want to smoke: "laces" cheese (in a cigarette box if you want, just watch the calories so you don't gain weight);pineapple - fresh or without sugar;nuts, seeds (preferably pumpkin seeds);dried fruits.
• Drink milk - now it is "harmful" to you, it cleans the lungs, throat and bronchi.
• Grinding lemon and honey in a meat grinder (1:1) also helps to get rid of the effects of smoking.One tablespoon before meals for a month.

How to reduce the desire to smoke - popular advice

1. Chew horseradish and plantain (fresh leaves in equal quantities).The juice should be swallowed and the greens should be spit out.Do not drink or drink.Repeat several times a day.

For the same purpose, use ginger, calamus root, a sprig of fresh bird cherry or turnip.

2. Before smoking, moisten the cigarette in some fermented milk product (kefir, yogurt, etc.).Smoking will be unpleasant, the habit will weaken.
3. The old-fashioned way is to mix dried oats with tobacco.
4. Pour boiling water (1 liter) over oats, rye, millet and barley (each 100 g) and keep on the stove for 8-10 minutes.Strain the soup and put it in a thermos.It will be ready in a day.Drink half a glass 3-5 times a day before meals.

Oats are generally very good for treating withdrawal (withdrawal) symptoms.It perfectly restores vitality, calms, improves sleep and induces an aversion to nicotine.

There are many cooking recipes.Before going to bed, you can grind the grains (1 tablespoon) and add chilled water (2 cups).Boil and drink instead of tea in the morning.

5. Decoction: St. John's wort (1 tablespoon), wild rosemary (0.5 tablespoon), boiling water (600 ml).Keep it on low heat for 20 minutes.Then dilute half with water.Sugar, honey or jam - to taste.Drink this tea 5-7 times a day, but you should not drink it late at night.The admission course is one month.Warning: Use is dangerous for pregnant and breastfeeding women, tuberculosis patients, and people whose skin reacts to the sun.

Warning: Use is dangerous for pregnant and breastfeeding women, tuberculosis patients, and people whose skin reacts to the sun.

6. Add chicory, nettle, mint and valerian to black tea (2:1:1:1:1 ratio).Use it as a tea.
7. Take blackcurrant, oregano and mint leaves in equal proportions.Make an infusion in a thermos (5 tablespoons in a liter of boiling water).Drink 100 ml 30 minutes before meals.The course is one month.
8. Eucalyptus (1 tablespoon of leaves) plus boiling water (400 ml).After an hour, add glycerin and honey (1 tablespoon) to the resulting infusion.Drink a quarter of a glass 4-5 times a day for a month.
9. Burdock juice mixed with water.Drink before going to bed for a month.

By the way, burdock is actively used in the treatment of cancer patients, so it is useful from all sides.

10. And finally, the most exotic way.The crayfish must be obtained, dried in the shade, and then ground into a powder.A small portion of this powder is mixed with tobacco and smoked.After that, even the most ardent smoker should forget about his addiction.

Good luck and may the Force be with you!