There is no need to convince anyone that smoking causes irreparable damage to health.In the current harmfulness assessment of psychoactive substances, nicotine takes third place. All that's left ahead of us is heroin and cocaine. And when it comes to the development of persistent addiction, it is a leader.
But even knowing this, people are in no hurry to change their habits, becauseI don't want to get into an unpleasant situation. They are not confident that they can overcome their addiction even if they gradually reduce the number of cigarettes they smoke.
Why is it difficult to quit smoking?
The desire to smoke quickly becomes an important part of a person's existence. A few puffs after lunch or at a meeting with friends become a kind of ritual.Under the influence of nicotine, both psychological and physical bonds are formed.
This substance has a strong effect on the respiratory tract and central nervous system, worsens blood composition and damages the immune system. It doesn't matter in which form nicotine enters the body: through a cigarette, water pipe, e-cigarette or IQOS.
The dopamine reinforcement system is triggered. The psychoactive toxin actively interacts with neurons and causes the release of dopamine, one of the most important neurotransmitters of the central nervous system. The reinforcement of needs occurs on an emotional level. And since nicotine is eliminated within about an hour, a new dose of positivity is soon needed.
The brain issues a demand, and when the demand is not met, withdrawal symptoms occur.The mechanism of tobacco addiction was launched. The regular effects begin after just a few days of regular consumption of tobacco products. The individual becomes hostage to his addiction.
Manifestations of addiction
Most often, a person realizes that he cannot live without cigarettes when he feels nervous and unbalanced after a missed smoke break.Signs of ongoing addiction include:
- the desire to smoke a cigarette immediately after getting up, before breakfast;
- increased concentration after a few puffs;
- Normalization of the general condition after nicotine enters the body.
Restrictive measures taken by society towards tobacco users are ineffective.To say goodbye to a bad habit requires the smoker's sincere desireand remarkable willpower, as not everyone can cope 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 can decide to quit smoking immediately and put his decision into action. But few have a strong will, so most have to resort to quitting smoking gradually.
Who shouldn't smoke?
Many people want to say goodbye to harmful hobbies. But there are categories that should quit their tobacco addiction as soon as possible.These people are particularly at risk and simply cannot continue inhaling smoke without injuring themselves:
- Children and young people, whose body is not yet fully formed.
- Women planning a pregnancy or carrying a child. Tobacco has a detrimental effect not only on the woman herself, but also on the fetus. This can lead to the development of many physical and mental illnesses or even death of the baby.
- People who have been diagnosed with heart disease. You run the risk of suffering a heart attack or stroke.
- Suffer from breathing 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 give up an antisocial habit on your own or with the help of specialists.Making a healthy choice is the right decision. Experience shows that it is better to quit smoking gradually.
Psychological preparation
In order to free yourself from addiction, it is necessary to accurately determine the start date of the campaign.Be it some kind of holiday or the first day of vacation. If the desire to inhale smoke occurs most often at work, start on Saturday or during the holidays. It is necessary to draw up a rough schedule according to which the number of cigarettes smoked daily will be reduced.
If you write down the price on a piece of paper as you buy each new pack, you will get an interesting result at the end of the week. It can affect: A significant part of the family budget is spent on purchasing harmful goods. Wouldn't it be better to spend the money on more sensible 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: Do not buy packs of cigarettes. Only buy a new pack if there is not a single piece left in the previous pack. If you have to smoke, you should not open the pack immediately, but rather hold it in your hand for a few minutes and do something little during this time: do 2-3 physical exercises, call a friend, just go for a walk.
It is better to postpone the first cigarette in the morning as long as possible and remove everything that reminds you of smoking from your sight.Lighters and ashtrays go in the back corner. The cigarette pack is taken out of the pocket. An addict should use any means necessary to extend the time between nicotine doses.
You can create a scheme according to which you need to introduce days without cigarettes - first one a week, then two, three. This approach is fully consistent with the recommendation: You need to quit 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 wishes of his beloved wife - these are very significant motives. If you bet with a friend that you can say goodbye to cigarettes, you will find it much easier to resist smoking - this is a question of principle, you have to win the argument!
For many, it is important to demonstrate their strong-willed qualities. In this case, it makes sense to inform your relatives and friends of your decision and firmly 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 respect for oneself are the strongest incentives.
Quitting a habit with the help of medication
If you are not sure whether you can gradually stop smoking on your own, it makes sense to go to a clinic. A narcologist will help you create an optimal schedule for exiting the situation., will select replacement medications and, if necessary, prescribe a sedative.
Replacement therapy
Medical methods aim to alleviate the symptoms of quitting smoking. This is facilitated by agents that ensure that tiny doses of nicotine enter the body.This technique "tricks" the brain by giving it a very small dose rather than the usual dose.. This reduces the level of dependency.
To relieve the feeling of withdrawal, use:
- nicotine patches;
- anti-smoking spray;
- nicotine gum;
- inhaler.
The use of these means only has a temporary effect and does not solve the problem of complete liberation.
Psychotherapeutic activities
Psychotherapeutic methods help to appropriately adjust a person's consciousness and eliminate subconscious cravings for tobacco products.
Psychotherapists use the following methods:
- Ericksonian hypnosis;
- rational, cognitive, 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 reflexogenic points and activates the body's defenses.The effect on specific areas leads to a blocking of nicotine addiction.
When a person quits smoking, he or she becomes irritable. And acupuncture helps relieve symptoms of nervousness. The mood is balanced and stress resistance increases.
The effectiveness of the method depends on the professionalism of the doctorand the patient's burning desire to escape the captivity of nicotine.
Concluding the conversation about how to quit smoking, we emphasize that it is important not to make just one decision.It is important to take action without postponing anything until tomorrow.. Every long journey begins with the first step. Start small and gradually reach your goal.