Quit smoking at home: proven methods

Two of my colleagues decided to quit smoking at the same time.One of them has successfully implemented his plan and has given up cigarettes for three years.And another, like Mark Twain, gave up more than once - it was until the first event with alcohol.

In general, both have a happy attitude towards alcohol, they can drink together on holidays or on vacation, but one remains resistant to tobacco products and the other cannot stand it.

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

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

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

Everyone is already more or less aware that smoking addiction develops at the level of the body and at the level of the psyche.Over time, physiological dependence develops;Nicotine becomes a necessary link in metabolism.When the content is reduced, the body feels a lack of something familiar and signals: “I want more!”

Advertising for anti-tobacco products relies on this addiction and calls for switching to an electronic cigarette instead of a regular cigarette or chewing special chewing gum - in other words, an attempt to deceive the body.

But experts (psychologists, narcologists) know that the main reason for addiction is psychological.This is why you started smoking before your first cigarette.Freud called smoking a consequence of oral fixation, the desire to return to a state of security and safety at the mother's breast.For the same reason, people constantly overeat or chew something.By the way, this is why the myth arose that those who quit smoking risk gaining weight.This only happens when they fill the void with food without addressing the root cause of the addiction.

There are other reasons for smoking: for some it is a way to concentrate, for others it is an aesthetic ritual or a made-up image.Please note: In old movies everyone smokes.Aristocrats and actresses aesthetically blow smoke rings;a cigarette among soldiers serves as a symbol of brotherhood;Cowboys puff on a cigar or cigarette;Holmes and Poirot are brilliant at smoking;There is nothing to say about the Indian peace pipe.Maybe it's the machinations of tobacco companies trying to join the ranks of their victims.“I would forbid it even now if you found a virtue as profitable,” said Napoleon III.

A romantic atmosphere creates a belief: if you light a cigarette, you are macho or a deadly beauty;clever and mysterious;above others, chosen;a creative person;a good guy, a true friend.Everyone chooses what they want, and only one cure is offered - nicotine.

The environment plays a big role: If parents smoke, the child follows this as a role model from childhood;If there are a lot of smokers in a company, there is a desire to join the majority, especially if it is a new job (class or group of an educational institution) and the person wants to join the team.Teens may be under peer pressure to prove their maturity to them.And of course, simple human curiosity.

What happens if you quit smoking?A person is out of place in a company, shy and unable to meet a girl without a cigarette, constantly feels uncomfortable, for some reason stressed, nervous, irritable and so on.Many are at risk of breaking down and reaching for the “pacifier” again.

Talking about the dangers of smoking for health: lung cancer, gangrene of the extremities, problems with blood vessels, heart, stroke, heart attack, bad skin, difficulties with pregnancy, potency problems, the prospect of an early death - do not enlighten smokers, but only irritate them.

Even if your voice is hoarse, plaque has formed on your teeth and tongue, cough in the chest, shortness of breath, phlegm, pain, insomnia, pulsation in the temples - the first symptoms of impending problems - this will not help you overcome your addiction.Education (memoranda to students and parents, lectures from doctors, instructions from sports trainers, etc.) plays a major role in prevention to prevent people from smoking their first cigarette.

Not everyone thinks about money: they say, I can afford it.For a smoker, a car, a trip and other pleasures that one can theoretically buy with the money saved are a symbol of deprivation and restriction of other needs.

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

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

Ways to get rid of addiction

• "Various proprietary techniques. Here are two of them: “The Easy Way to Quit Smoking” by Allen Carr. I interviewed a dozen friends who were former smokers, and three of them responded that this book helped them.Written in 1985, it is still the world's most popular smoking cessation guide.Postulates:It's easy to live without nicotine at any age;Willpower is not only unnecessary, but rather a hindrance.According to the author, anyone who quits smoking through willpower experiences torment - from the feeling of overcoming something, of enduring hardships.There is no point in fighting tobacco smoking - the war is exhausting.You just have to make a conscious decision and “not hope, but know that with such a decision you have already stopped smoking.”And everything will be painless.The author uses his experience as a 33-year former smoker and convincingly conveys to readers that they will only benefit if they quit the addiction. “Four Stinking Sighs” by Vladimir Zhdanov- a well-known technique.Designed to induce an aversion to smoking.To do this, the sensations of smoking are brought to the maximum: tobacco smoke must be held in the mouth, chewed with the mouth closed and the head thrown back.After 30 seconds you can push the smoke into your lungs.You'll want to cough, you'll gag, you'll feel nauseous - but you have to take two more hits while chewing the smoke.The fourth time you have to inhale a lungful of smoke.Then cough it out for a long time by tensing your abdominal muscles.On the packet, write down the date and time you took four smelly breaths.You're not allowed to smoke anymore.If it becomes unbearable, chew the smoke again.
• With the help of a doctor.If you trust traditional medicine more or suffer from chronic diseases, you can contact a medical center.Discuss with a specialist whether you should stop smoking immediately or gradually and whether it is worth replacing the cigarette with something else first.The doctor will recommend a diet, select sedatives and antidepressants, monitor blood pressure and monitor changes at different stages.
• Coding, hypnosis.It acts on the subconscious, the aim is to develop 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 invited his mother, a smoker with almost 30 years of experience, to a psychotherapeutic session aimed at quickly getting rid of the addiction.Mom watched the video and a few days later the family suddenly realized that she didn't smoke.It doesn't last long, I even threw away the open package.Surprising but true: more than 10 years have passed since then.

• Neurolinguistic programming.One of the assumptions (axioms) of NLP is: “Change can happen instantly.”Various NLP techniques aim to quickly replace negative consciousness with positive and reprogram consciousness.You can contact a psychologist who uses this method.
• Acupuncture.Changes the conditioned reflex that causes smoking.The reflexologist acts on certain points and breaks the chain of impulses.

Whenever you want to smoke, you can use your finger to massage the point at the front of your throat, in the middle of the depression at the base of your neck, in the depression.

Squeeze firmly until it hurts and count to threeand let go.Repeat 15 times.It is better to carry out the procedure while sitting or lying down - due to the reduced pressure, weakness and dizziness may occur.

• Abrupt elimination of cigarettes in a new environment, with a move.Settle in a remote location without access to cigarette products or travel with non-smoking friends.In a month you can change something: clean yourself and get used to not smoking.Radical and effective.
• Throw yourself into work, sport and creativity.Participation in congresses, festivals, competitions, etc. You need a calendar without days off, a busy schedule to quit smoking.The point is to make it interesting, then you'll be less likely to remember your habit - sorry, addiction.
• Restructuring of consciousness: passion for spiritual teachings, healthy lifestyle, departure to an eco-village, pilgrimage to holy sites and the like.One of my friends quit smoking and got carried away by Torsunov's lectures, Ayurveda and Krishnaism.Many years have passed since then, she is no longer Hare Krishna, she is neutral towards religions, but she still doesn't smoke.

Here it is important to monitor your own roof, i.e. your psyche;There is a danger of becoming a fan, a sectarian, a hostage of black doctrine.But generally it is an effective way;It is not for nothing that in rehabilitation centers they often exchange alcohol or drug addiction for belonging to a religion.

• Replacement: Electronic Cigarette.The method is controversial.Now it is said that consumption is harmful, that the substances it contains are toxic and that the effectiveness of the cigarette itself as a means of quitting smoking is weak.However, there are people for whom it has really helped.Nicotine chewing gum, tablets, patches, hookahs, herbal cigars, e-cigarettes and the like.Allan Carr categorically demands to stop smoking immediately and permanently and to forget about such cigarette substitutes.But as practice shows, many people use them successfully.For example, the colleague mentioned at the beginning stopped smoking, gradually reduced the number of cigarettes and at the same time took popular anti-smoking pills.He had strong motivation.So you can choose any method, just stay true to the decision to give up cigarettes forever.
• Stop it - that's all.An old friend of mine, once a heavy smoker with 20 years of experience, did exactly that - without books, techniques, chewing gum or electronic cigarettes.And he doesn't think it's difficult to cope on your own.Because the main thing is to decide!

Advice for the brave

When does a new life begin?There is an opinion that if a cigarette helps you relax after hard work, you should avoid it on vacation if you are not already stressed.On the other hand, if you are used to smoking while on vacation, you will have to fully engage in activities during the withdrawal phase.

A different approach- On the contrary, choose a situation that will make your head spin in order to understand: if you have survived such stress without a cigarette, you can continue to live without a cigarette.The same Carr, after going through these options, came to the conclusion that there was no need to choose the time, so as not to hesitate and not to deceive yourself.The best time is NOW.

1. If possible, remove anything related to smoking from sight, hearing, and smell areas.Get rid of ashtrays, lighters and cigarettes.
2. If you decide to quit gradually, only purchase a pack after you have finished the previous one.Don't pick up any blockages.Reduce the number of cigarettes you smoke every day.Only smoke half the cigarette and do not take deep puffs.Wash your hands and change clothes to avoid smelling 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, devote more time to it.
5. Provide pleasant physical activity: slow jogging in the morning, gym, fitness, yoga, wushu...
6. Breathing exercises have proven to be excellent in the fight against smoking.Try yoga breathing or similar exercises.They help saturate the body with oxygen and calm the mind and soul.It is better to train with a trainer first - they will ensure that you carry out the exercises correctly.
7. Massage and meditation also help you relax and have fun without using nicotine.
8. Avoid places and businesses where smoking occurs and try not to inhale smoke.But do not go to extremes so as not to break out of society and feel loneliness.If your friends smoke, that's no reason to avoid or envy them.Change your attitude to the situation: you have already freed yourself, but they have not yet.It is not smoking that brings them joy, but they cannot enjoy life without a cigarette.
9. Those who have gone this way say that the first week is the hardest (but it is quite possible to endure it!), and after three weeks without nicotine the body is cleansed, rebuilt and improvement occurs.

Treat your condition as a mild ailment, try not to succumb to brain tricks like “just one cigarette”, “It's hard not to smoke now, I'll choose a more appropriate time to quit.”Keep a diary: "I quit smoking - the consequences on the day."Notice how you feel and record the result: a week, a month, three without poisoning yourself.

If it is difficult for you to quit smoking immediately, then try this scheme:

The first 10 days – 15 cigarettes per day.
Another 20 days – 10 cigarettes.
Next month - no more than five pieces per day.
Then reduce the number of “nicotine sticks” smoked by exactly one every week.This will allow you to reduce the number of cigarettes smoked to zero in three months.

Check your diet

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

• Drink more clean water - it cleanses the body and reduces cravings for nicotine.
• Be sure to eat honey - stir a teaspoon into 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 and currant juices will replenish your supply of this vitamin and support your anti-tobacco campaign.
• Avoid alcohol and coffee.Eat less spicy, smoked and salty foods - all of which provoke smoking.RecommendedLiver, boiled potatoes, carrots, cauliflower, eggplant, tomatoes, cucumbers, peanuts, peas, beans, bread, sea fish, carrots and other products low in nicotinic acid.

Therefore, it became known as “curbing the urge to smoke.”cold (!) saladBoiled potatoes, fried eggplant and fresh tomatoes.

• Take with you and chew if you want to smoke: “cheese laces” (if you want, in a cigarette pack, just watch the calories so as not to gain weight);Pineapple – fresh or candied without sugar;Nuts, seeds (preferably pumpkin seeds);Dried fruits.
• Drink milk – it is now yours “because of its harmfulness”, it cleanses the lungs, throat and bronchi.
• Grinding lemon and honey through a meat grinder (1:1) also helps eliminate the effects of smoking.Eat one tablespoon before meals for a month.

How to reduce cravings after smoking - popular advice

1. Chew horseradish and plantain (fresh leaves in equal quantities).The juice should be swallowed and the greens spit out.Don't drink and don't 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 with a fermented milk product (kefir, yogurt, etc.).Smoking will be unpleasant, the habit will weaken.
3. The old-fashioned method is to mix dried oats with tobacco.
4. Pour boiling water (1 liter) over the oats, rye, millet and barley (100 g each) and leave on the stove for 8-10 minutes.Strain the broth and pour it into 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 withdrawal symptoms (withdrawal symptoms).It perfectly restores vitality, calms, improves sleep and causes an aversion to nicotine.

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

5. Decoction: St. John's wort (1 tbsp), wild rosemary (0.5 tbsp), boiling water (600 ml).Let stand over low heat for 20 minutes.Then dilute half with water.Sugar, honey or jam – to taste.You drink this tea 5-7 times a day, but you should not take it late in the evening.The duration of admission is one month.Warning: The use is dangerous for pregnant and breastfeeding women, tuberculosis patients and people whose skin reacts to the sun.

Warning: The 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 the black tea (ratio 2:1:1:1:1).Use as tea.
7. Take equal parts of blackcurrant, oregano and mint leaves.Make an infusion in a thermos (5 tablespoons per liter of boiling water).Drink 100 ml 30 minutes before meals.The course lasts one month.
8. Eucalyptus (1 tbsp leaves) plus boiling water (400 ml).After an hour, add glycerin and honey (1 tablespoon each) to the resulting infusion.Drink a quarter glass four to five times a day for a month.
9. Burdock juice mixed with water.Drink before 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 type. You need to get the crabs, dry them in the shade and then grind them into powder.A small amount of this powder is mixed with tobacco and smoked.After that, even the most avid smoker should forget about his addiction.

Good luck and may the force be with you!