Heavy smokers, who first try to break the harmful nicotine addiction, are exposed to an irresistible force - a strong desire for the usual occupation. A person can hold out for days and months and then collapse, feel guilty, and lose interest in trying again for a long time. Think about how to quit smoking at home without contacting a narcologist and psychotherapist and without resorting to dubious 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 - nobody is born with a cigarette in their mouth, they later come to this profession under the pressure of social and emotional situations. In 90% of cases, success in the fight against nicotine addiction shows after determining the factor that triggered the first puff.
Psychologists and sociologists identify the following causes of the problem:
- An example for people around you, especially for parents. Children subconsciously strive to grow up and imitate older ones.
- Striving to adapt to the environment. An adult can smoke if they join a smoking team. Many are addicted to nicotine in the army, in school, or in prisons.
- Systematic stress. The cigarette gives the illusion of calm and temporarily stimulates the thought process.
There are studies that show the connection between social aspects and the acquisition of bad habits. The risk of nicotine addiction increases with strained relationships between parents, divorce, in dysfunctional families and single parents. A woman gets used to nicotine faster and it is harder for her to leave herself.
Simultaneously with the psychological addiction, a physiological addiction develops that makes it not easy to stop. 7 seconds after inhaling tobacco smoke, nicotine enters the brain via the blood, where it acts on the nicotine-sensitive cholinergic receptor. In response, the body increases the amount of adrenaline and dopamine, the hormone of pleasure. The smoker gets some relaxation and a brief euphoria. In addition, mood deteriorates, depression develops, and a new dose of nicotine is required. A dependency develops that takes on a ritual character: the desire to smoke is tied to the end of the work process, the termination of sexual intercourse, eating, a friendly meeting and other circumstances. Hence, it is more difficult for a heavy smoker to quit than for a beginner.
Why you need to get rid of a bad habit ASAP
Only one deaf person hasn't 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 you can get ready for years without taking the crucial step to combat addiction.
Here are just a few facts that explain the need to fight nicotine addiction:
- It has been found that inhaling tobacco smoke 23 times increases the risk of lung cancer in men and 13 times in women. The likelihood of developing throat cancer also increases.
- Smoking also accounts for 90% of the causes of chronic obstructive pulmonary disease.
- Smokers have a 40% higher risk of developing type 2 diabetes.
- Every year 600, 000 people die from secondhand smoke. Among them there may be 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 can die unexpectedly while they sleep. Children aged 1-12 months are at risk.
There are other factors that can be thought provoking. For example a waste of time. Smoking a cigarette takes an average of 4 minutes. If a smoker needs one pack a day, more than an hour is wasted. 40 hours run in a month and 480 hours or 20 days in a year. This is time stolen from a family or favorite business.
Not everyone manages to fight tobacco at home. This is due to the familiar environment and situations that create a strong, uncontrollable desire. In this case, a temporary move or trip, which you can do in the company of non-smokers, will help. This approach allows you to throw abruptly without re-examining the matter. Research has not confirmed the opinion that this should not be done.
How to quit smoking at home
You can drink medication, apply patches, and drink IV fluids, but if you don't understand the causes of nicotine addiction, it's all free.
This is the first thing to do when you start fighting the habit at home. Then you can experiment with techniques to break addiction forever.
Cheating on the body
Self-hypnosis often helps in the fight against various addictions. When smoking, you can try to trick the body by cutting in half and folding back all the cigarettes in the pack. This method is effective with more than 10 years of experience and use from one pack per day. Its essence lies in the deception of the body: the smoker smokes a "whole" cigarette, but the amount of nicotine and tar is halved.
Gradual throwing is effective when there is a firm commitment to stop the problem. After a month, you can cut down on tobacco consumption per day. The main thing is to resist the temptation to light one cigarette at a time. It's easier than quitting smoking right away.
Aversive therapy
The method often helps a girl or a woman and is based on the formation of a disgust reflex. Medicine recognizes aversive therapy in narcology, but the assessment of its effectiveness is not clear. The downsides include uncomfortable symptoms such as nausea and vomiting.
To cause discomfort while smoking, rinse your mouth out with one of the following solutions:
- infusion of thermopsis;
- Glycerin
- water with tannins;
You can also soak cigarettes in milk or cream, then dry them and smoke them for at least a week instead of the usual. You will not be able to enjoy the taste, the combination of tobacco and milk will cause nausea and even vomiting. Such methods help many, but there are also negative reviews.
distraction
A relatively simple method is suitable for smokers regardless of gender and has a sobering effect - many cannot get rid of the addiction quickly just because they regularly forget and light a cigarette before realizing what is happening. In this case, a tight rubber band on the wrist will help. Once the desire arises, you need to peel it off and let go. The sensations are very delicate, but the effect is palpable.
This technique also helps with a weak will. The main thing is to show diligence and persistence. Over time, your wrist may become less sensitive, allowing you to wear a tighter elastic band. Similarly, one can really get distracted from thinking about a cigarette.
Breathing exercise
The uptake of oxygen helps to fight the withdrawal syndrome effectively and makes withdrawal easier. There are many effective exercises out there, here is the simplest, which is best done outdoors or on the balcony:
- Stand straight, legs together, lower your arms.
- Take a slow, deep breath through your nose and hold your breath for 5 seconds.
- Also exhale slowly through your mouth.
- Take 10 breaths and rest for a minute.
- Repeat the exercise.
If you do the exercise correctly, you may feel dizzy if excess oxygen enters your bloodstream. This is normal. With regular exercise, the desire to smoke becomes weaker and then disappears completely. If you start exercising, you can be successful.
How to quit smoking quickly with folk remedies
A person trying to fight smoking may experience discomfort, dizziness, and a feeling of relaxation in the arms and legs. At the same time, irritability increases, the development of a depressed state is possible. These violations indicate a withdrawal syndrome, which folk remedies will help to combat:
- Infusion of eucalyptus - a tablespoon of leaves in a glass of boiling water, let rest for an hour. Drink a quarter glass 6-7 times a day for a month.
- Oat broth - pour a tablespoon of grain with a glass of water and let stand overnight. Simmer on the fire for 10 minutes in the morning, then let it cool down instead of drinking tea. According to reviews, with the help of a brew, you can painlessly get rid of the habit.
- St. John's wort infusion - one tablespoon in two glasses of water, let steep for 20 minutes. Drink with honey 5-7 times a day, the duration of the course is at least a month. The infusion is contraindicated in pregnant women.
You can just mix equal amounts of black currant and peppermint leaves. Pour a teaspoon of the mixture with a glass of boiling water and leave for half an hour. Take a small sip each time you feel cravings.
Reviews of folk remedies are not always easy. Herbs don't work for some people, others have unpleasant consequences. A competent herbalist must be consulted before starting treatment. Let yourself be guided by doctors - cardiologists, narcologists, psychotherapists. You can consider individual traits and find the best ways to deal with addiction.
How to just quit smoking, tips from long-term smokers: 10 tips
It is advisable to take on someone else's experience. We have gathered advice from those who have already gotten rid of addiction and are living freely. They can help you too.
- Don't watch TV at night, it saves your nerves. Sleep 8 hours.
- When the urge to have a cigarette has become unbearable and you are at home, take a cool or high-contrast shower.
- Stop drinking strong tea and coffee. Caffeine increases a smoker's need for nicotine.
- Try not to overeat or use spices. Eat three times a day to avoid weight gain.
- Throw away everything that reminds you of smoking in the house - ashtrays, lighters, accessories.
- Try not to get into situations where you are used to picking up a cigarette.
- Don't be discouraged. As soon as a bad mood arises, the legs run to the tobacco stand by themselves.
- If you go to bed by 10 p. m. at the latest, it is easier to combat the urge to smoke in the morning.
- Try not to communicate with those who smoke. First, it's easier to cancel that way. Second, some "comrades" will try to mislead you. The failure of throwers is often linked to feelings of envy from others.
- Carry menthol lollipops in a box instead of cigarettes.
A Christian's last piece of advice for people who believe in God. It is difficult for a person to struggle with himself, but anything is possible for God. If the desire to quit smoking is sincere, ask Jesus Christ about it in prayer. Just get on your knees and tell him, “Lord, I want to quit, help me. ” Believe that he is powerful to deliver you from all sin, including smoking.
Anti-smoking pills, an overview of the most effective drugs
There are no drugs that can completely combat the desire to inhale tobacco smoke. The effect of the funds is different - they weaken the severity of the withdrawal syndrome and help the body recover faster. Smoking pills are available in any pharmacy, are considered popular and helping drugs.
Lobelin
An effective tool for people 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, the following effects are observed:
- the frequency of headaches decreases;
- irritability decreases;
- removes nervousness.
Lobeline regulates the work of the respiratory tract, which means that more oxygen gets into the body of the thrower and an accelerated nicotine withdrawal occurs. Drink 1 tablet up to five times a day for a week. Then the dosage is gradually reduced.
Plant composition
The best herbal product that tastes good and reduces cravings for tobacco smoke. The product contains a complex of extracts:
- Clary sage
- feverfew;
- chamomile;
- rose hips;
- oregano.
If you want to smoke, you need to dissolve 1-2 tablets. The duration of the course can be any, the main thing is that there is no harmful desire.
Varenicline
>According to the official instructions for use, drink one tablet with plenty of water twice a day. The dosage increases gradually, at the beginning of the course you drink half 500 µg once a day, from the fourth day one piece per day and from the eighth day 1 piece. 2 times a day.
The disadvantage of varenicline is its many side effects. Men and women who quit smoking had nausea, bronchitis, increased body mass index, headaches, and in some cases suicidal tendencies.
What happens in the body when you stop smoking
Note that the first positive changes in the body appear within 20 minutes after quitting smoking - blood pressure gradually returns to normal. This information will help prepare for further fighting.
The following changes at certain intervals:
- 8 hours - the carbon monoxide level in the blood drops to a minimum;
- 12 hours - bad breath disappears;
- day - blood pressure is normalized;
- two days - taste sensations become lighter;
- third day - physiological dependence disappears;
- week - the sense of smell will be fully restored: you will feel a person smoking several tens of meters away;
- month - health returns to normal, the night cough disappears, erection in men increases;
- three months - blood flow will increase, the supply of oxygen to tissues will increase by 35%;
- 9 months - the immune system will fully recover, and resistance to colds will increase.
After a year, the risk of developing lung, larynx and esophageal cancer is halved. Those who quit 5 years ago are at risk of dying from myocardial infarction, just like non-smokers.