There is no need to convince anyone that smoking causes irreparable harm to health.In the latest ratings of psychoactive substances in terms of harmfulness, nicotine came in third place. There's only heroin and cocaine to look forward to. And from the point of view of the formation of persistent addiction, it is the leader.
But even knowing this, people are in no rush to change their habits, becauseI don't want to be in an uncomfortable situation. They are not confident that they will be able to overcome their addiction, even by gradually reducing the number of cigarettes they smoke.
Why is it difficult to quit smoking
The desire to smoke is quickly becoming an important part of an individual's existence. A few puffs after lunch or at a meeting with friends become a kind of ritual.Both psychological and physical attachment are formed under the influence of nicotine.
This substance has a powerful effect on the respiratory and central nervous systems, worsens blood composition and harms the immune system. And it doesn't matter how nicotine enters the body: through a cigarette, hookah, vaporizer or IQOS.
The dopamine reinforcement system is triggered. The psychoactive toxin actively interacts with neurons and causes the release of dopamine, one of the main neurotransmitters in the central nervous system. Reinforcement of needs occurs at the emotional level. And since nicotine is eliminated in about an hour, a new dose of positivity will be needed soon.
The brain issues a demand and, if the need is not met, withdrawal symptoms appear.The mechanism of tobacco addiction has been released. It starts working regularly after just a few days of regular use of tobacco products. The individual becomes a hostage to their addiction.
Manifestations of addiction
Most often, a person realizes that he cannot live without cigarettes when, after a missed smoke break, he begins to feel nervous and unbalanced.Signs of persistent addiction are:
- desire to smoke a cigarette as soon as you wake up, before breakfast;
- increased concentration after a few puffs;
- normalization of the general condition after nicotine enters the body.
The restrictive measures taken by society in relation to tobacco consumers are ineffective. To say goodbye to a bad habit requires the smoker's sincere desireand remarkable willpower, as not everyone can deal with withdrawal symptoms.
To get rid of tobacco addiction, you need to find motivation, eliminate provoking factors as much as possible and strengthen your determination.A strong-willed person may decide to quit smoking here and now and carry out his decision. But only a few have a strong will, so most have to resort to gradual smoking cessation.
Who shouldn't smoke
Many people want to say goodbye to harmful hobbies. But there are categories that should end tobacco addiction as quickly as possible.These people are especially vulnerable and simply cannot continue inhaling smoke without harming themselves:
- Children and teenagers, whose body is not yet fully formed.
- Women who plan to become pregnant or are pregnant. Tobacco has a harmful effect not only on the woman herself, but also on the fetus. This can lead to the formation of various physical and mental pathologies or even the death of the baby.
- People diagnosed with heart disease. They are at risk of having a heart attack or stroke.
- Suffering from respiratory problems: asthma, pneumonia, bronchitis, obstructive pulmonary disease.
Even if a person does not belong to a risk group, he or she should think about how to gradually quit smoking as quickly as possible.
How to say goodbye to addiction
You can kick an antisocial habit on your own or with the help of experts.Making a healthy choice is the right decision. Experience shows that it is best to stop smoking gradually.
Psychological preparation
It is necessary to accurately determine the start date of the campaign to free yourself from addiction.Let it be some kind of holiday or first day of vacation. If the urge to inhale smoke occurs more frequently at work, start on Saturday or during a holiday. It is necessary to draw up an approximate schedule according to which the number of cigarettes smoked daily will be reduced.
If, when purchasing each new pack, you write down the price on a piece of paper, at the end of the week you will obtain an interesting result. Can hit:a significant part of the family budget is spent on purchasing harmful goods. Wouldn't it be better to spend the money on more useful purchases?
The right mental attitude will not only strengthen your determination but also help you achieve your goal.
Action plan
Among the advice from doctors and psychologists is this: don't buy boxes of cigarettes. Buy a new package only when there are no pieces left from the previous one. If you need to smoke, do not open the package immediately, it is better to hold it in your hand for a few minutes, and during this time do a little something: 2-3 physical exercises, call a friend, just go for a walk.
It's best to postpone your first cigarette in the morning for as long as possible and remove everything that reminds you of smoking from your sight.Lighters and ashtray go in the back corner. The pack of cigarettes is taken out of the pocket. An addict must use whatever means necessary to prolong the period between doses of nicotine.
You can draw up a scheme according to which you will need to introduce cigarette-free days - first one a week, then two, three. This approach is fully consistent with the advice: you need to stop smoking gradually.
Motivation
Serious motivation is important to support the desire to achieve the goal.The birth of a baby, whose health should not be harmed, or the requests of your beloved wife are very significant reasons. If you bet with a friend that you can say goodbye to cigarettes, it will be much easier to resist smoking – it's a matter of principle, you need to win the argument!
It is important for many to prove their strong-willed qualities. In this case, it makes sense to warn your relatives and friends about your decision and vehemently reject the possibility of smoking.In this situation, breaking a promise becomes fundamentally unacceptable..
Motivation can be not only external, but also internal. The desire to increase self-esteem, maintain health and feel self-respect are the strongest incentives.
Breaking a habit with the help of medicine
If a person is not sure whether it is possible to gradually quit smoking on their own, it makes sense to go to a clinic. A narcologist will help you create an optimal timeline for exiting the situation., will select replacement medicines and, if necessary, prescribe a sedative.
Replacement therapy
Medical methods aim to alleviate the discomfort when quitting smoking. This is facilitated by means that ensure that small doses of nicotine enter the body.With this technique, the brain is "tricked" by offering you not the usual dose, but a very small dose.. This reduces the level of dependence.
To ease feelings of withdrawal, use:
- Nicotine patch;
- anti-smoking spray;
- nicotine gum;
- inhaler.
The use of these means gives only a temporary effect and does not solve the problem of complete release.
Psychotherapeutic activities
Psychotherapy methods help to adjust a person's consciousness accordingly and eliminate the subconscious craving for tobacco products.
Psychotherapists use the following methods:
- Ericksonian Hypnosis;
- rational, cognitive and behavioral psychotherapy;
- Allen Carr technique.
Practice shows the high effectiveness of psychotherapeutic influence. The result can be achieved in several sessions.
Acupuncture
Acupuncture acts on reflex points and activates the body's defenses.Impact on certain areas causes blocking of nicotine dependence.
When quitting smoking, a person becomes irritable. And acupuncture helps alleviate symptoms of nervousness. The mood is leveled, resistance to stress increases.
The effectiveness of the method depends on the professionalism of the doctorand the patient's burning desire to break out of nicotine captivity.
Concluding the conversation about how to quit smoking, we highlight that it is important not just to make a decision.It is important to act without leaving anything for tomorrow.. Any long journey begins with the first step. Start small and gradually reach your goal.