Heavy smokers who are trying to break nicotine addiction for the first time are faced with an overwhelming force - a strong thirst for habitual occupation. A person can go on for days and months, then collapses, feels guilty, and loses interest in trying again for a long time. Consider how to quit smoking on your own at home, without consulting a narcologist and psychotherapist and resorting to questionable 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 - no one is born with a cigarette in their mouth, they come to this job later under the pressure of social and emotional situations. In 90% of cases, the success of the fight against nicotine addiction appears after determining the factor that triggered the first puff.
Psychologists and sociologists identify the following causes of the problem:
- An example of people around you, especially parents. Children subconsciously strive to grow up and imitate older ones.
- Strive to adapt to the environment. An adult can smoke if they join a team of smokers. Many are addicted to nicotine in the military, in schools or in prisons.
- Systematic stress. Smoking gives the illusion of calm and temporarily stimulates the thinking process.
There are studies showing the relationship between social aspects and the acquisition of bad habits. The risk of nicotine addiction increases with strained relationships between parents, divorce, in dysfunctional and single parent families. A woman gets used to nicotine faster and it is more difficult for her to stop.
Simultaneously with the psychological dependence, a physiological dependence develops, which makes it difficult to stop smoking. 7 seconds after inhaling tobacco smoke, nicotine enters the brain through the bloodstream, where it acts on the nicotine-sensitive cholinergic receptor. In response, the body increases the amount of adrenaline and dopamine, the pleasure hormone. The smoker gets a little relaxation and a short euphoria. In addition, the mood worsens, depression develops, and a new dose of nicotine is needed. Addiction develops, acquiring a ritual character: the desire to smoke is "connected" with the end of the labor process, the end of sexual intercourse, food, a friendship and other circumstances. Therefore, it is more difficult for a heavy smoker to quit than for a beginner.
Why you need to get rid of a bad habit as soon as possible
Only a deaf person has not 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 prepare for years without taking the decisive step towards tackling addiction.
Here are some facts that explain the need to fight against nicotine addiction:
- Inhaling tobacco smoke 23 times has been found to increase the risk of lung cancer in men and 13 times in women. The likelihood of developing laryngeal cancer also increases.
- Smoking also accounts for 90% of the causes of chronic obstructive pulmonary disease.
- Smokers have a 40% increased risk of developing type 2 diabetes.
- Every year, 600, 000 people die from second-hand 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 of the parents is susceptible to this addiction, their child may die unexpectedly while sleeping. Children at risk are between 1 and 12 months old.
There are other factors that may give you pause. For example, a waste of time. It takes an average of 4 minutes to smoke a cigarette. If a smoker needs a pack a day, more than an hour is wasted. 40 hours per month and 480 hours or 20 days per year. It's time stolen from a family or a favorite business.
Not everyone manages to fight tobacco at home. This is due to the familiar environment and situations that cause strong and uncontrollable desire. In this case, a temporary move or a trip will help, you can in the company of non-smokers. With this approach, you can kick things off without putting the case back on the back burner. The opinion that this should not be done has not been confirmed by research.
How to quit smoking on your own at home
You can drink medicine, apply bandages and drink herbal teas, but if you don't understand the causes of nicotine addiction, all will be in vain.
This is the first step in fighting this habit at home. Then you can experiment with techniques to break addictions forever.
Cheating on the body
Self-hypnosis often helps with various addictions. In the case of smoking, you can try to trick the body by shortening all the cigarettes in the pack in half and folding them up. This method is effective with over 10 years of experience and use from one pack per day. Its essence is to deceive the body: the smoker smokes a “whole” cigarette, but the amount of nicotine and tar is halved.
Starting it gradually is effective if there is a firm commitment to ending the problem. After a month, you can reduce the amount of tobacco consumed per day. The main thing is to resist the temptation to light one cigarette after another. 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 ambiguous. The disadvantages include unpleasant symptoms, including nausea and vomiting.
To cause discomfort when you smoke, rinse your mouth with one of the following:
- infusion of thermopsis;
- glycerin
- water with tannin;
You can also soak cigarettes in milk or cream, then dry them and smoke them for at least a week instead of the usual ones. You will not be able to enjoy the taste, the combination of tobacco and milk will cause nausea and even vomiting. Such methods help a lot, but there are also negative reviews.
Distraction
A relatively simple method is suitable for smokers of all gender and has a sobering effect - many cannot get rid of their addiction quickly just because they periodically forget and light a cigarette before realizingof what's going on. In this case, a tight elastic band worn on the wrist will help. As soon as the desire arises, you must withdraw it and release it. The sensations are quite sensitive, but the effect is noticeable.
This technique helps even with weak willpower, the main thing is to be diligent and consistent. Over time, the sensitivity of the wrist may become dull, so you can wear a tighter elastic. Likewise, you can really distract yourself from thinking about a cigarette.
Breathing exercise
The supply of oxygen helps to fight effectively against the withdrawal syndrome, facilitates withdrawal. There are many effective exercises, here is the easiest one that is best done outdoors or on the balcony:
- Stand up straight with your legs together, lower your arms.
- Slowly breathe in deeply through your nose, hold your breath for 5 seconds.
- Slowly breathe out through your mouth as well.
- Take 10 breaths, rest for a minute.
- Repeat the exercise.
If you exercise correctly you may feel dizzy with the excess oxygen entering the bloodstream, this is normal. With regular exercise, the desire to smoke will become weaker, and then completely disappear. Starting the exercise prepares you for success.
How to quickly quit smoking with folk remedies
A person trying to control smoking may experience discomfort, dizziness, and a feeling of relaxation in the arms and legs. At the same time, irritability will increase, the development of a depressive state is possible. These violations indicate a withdrawal syndrome, which folk remedies help to fight:
- Eucalyptus infusion - a tablespoon of leaves in a glass of boiling water, let stand for an hour. Drink a quarter of a glass 6-7 times a day for a month.
- Oat broth - pour a tablespoon of cereal with a glass of water, let stand overnight. In the morning, simmer on the fire for 10 minutes, then cool, drink instead of tea. According to reviews, with the help of a decoction you can painlessly get rid of this habit.
- Infusion of St. John's Wort - one tablespoon in two glasses of water, steep for 20 minutes. Drink honey 5-7 times a day, the course duration is at least a month. The infusion is contraindicated in pregnant women.
You can just mix equal amounts of black currant leaves and peppermint. Pour a teaspoon of the mixture with a glass of boiling water, leave for half an hour. Drink in small sips whenever you feel the urge.
Reviews of folk remedies are not always unambiguous. For some people, herbs do not work, others suffer unpleasant consequences. It is necessary to consult a competent herbalist before starting treatment. Let yourself be guided by the opinion of doctors - cardiologists, narcologists, psychotherapists. They can take individual characteristics into account and find the best ways to combat addiction.
How to quit smoking easily, tips from long-term smokers: 10 tips
It is good to adopt someone else's experience. We have taken advice from those who have already got rid of their addiction and are living freely. They can help you too.
- Don't watch TV at night, it will save your nerves. Get 8 hours of sleep.
- If the urge to smoke has become unbearable and you are at home, take a cool or 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 gaining weight.
- Throw away anything reminiscent of smoking in the house - ashtrays, lighters, accessories.
- Try not to find yourself in situations where you are used to smoking.
- Try not to be discouraged. As soon as the bad mood arrives, the legs run by themselves towards the tobacco stand.
- If you go to bed by 10 p. m. at the latest, it will be easier to fight the urge to smoke in the morning.
- Try not to communicate with those who smoke. First, it is easier to break up this way. Second, some "comrades" will try to lead you astray. The failures of pitchers are often linked to feelings of envy in others.
- Carry menthol lollipops in a box instead of cigarettes.
The last advice from a Christian for people who believe in God. It is difficult for a person to struggle against himself, but for God anything is possible. If the desire to quit smoking is genuine, ask Jesus Christ about it in prayer. Just get on your knees and say, “Lord, I want to quit, help me. ” Believe that he is powerful in delivering you from all sin, including smoking.
Anti-smoking pills, an overview of the most effective drugs
There is no medicine that can completely combat the urge to inhale tobacco smoke. The action of the funds is different - they weaken the severity of the withdrawal syndrome and help the body to recover faster. Smoking pills can be found in any drugstore, considered popular and useful drugs.
Lobelin
A powerful remedy for people looking to quit smoking. It is an effective natural alkaloid found in Indian tobacco and has a complex effect on the body. If you take the recommended course, the following effects are observed:
- the frequency of headaches decreases;
- irritability decreases;
- removes nervousness.
Lobelin regulates the work of the respiratory system, as a result, more oxygen enters the body of the pitcher, and accelerated withdrawal of nicotine occurs. They drink 1 tablet up to five times a day for a week. Then the dosage is gradually reduced.
Vegetable composition
The best herbal product that tastes great and helps reduce cravings for tobacco smoke. The product contains a complex of extracts:
- Sage clary
- motherwort;
- chamomile;
- rose hips;
- oregano.
If you want to smoke, you have to dissolve 1 to 2 tablets. The duration of the course can be any, the main thing is that there is no harmful desire.
Varenicline
A powerful drug that will help get rid of the addiction of those who cannot control themselves and their desires and who have a long history of smoking.
According to the official instructions for use, they drink one tablet twice a day with plenty of water. The dosage gradually increases, at the beginning of the course they drink half of 500 mcg once a day, from the fourth day one piece per day, and from the eighth day 1 piece is taken. 2 times per day.
The downside of Varenicline is its many side effects. Both men and women who quit smoking experienced nausea, bronchitis, increased body mass index, headaches, and in some cases suicidal tendencies.
What happens to the body when you stop smoking
Note that the first positive changes in the body occur within 20 minutes of quitting - blood pressure gradually returns to normal. This information makes it possible to listen to the continuation of the struggle.
Subsequent changes at specific intervals:
- 8 hours - the level of carbon monoxide in the blood will decrease to a minimum;
- 12 hours - bad breath will go away;
- day - blood pressure is normalized;
- two days - taste sensations will become brighter;
- day three - physiological dependence disappears;
- week - smell will be fully restored: you will smell a person smoking tens of meters away;
- months - health will return to normal, nighttime cough will disappear, erection in men will increase;
- three months - blood flow will increase, tissue oxygenation will increase by 35%;
- 9 months - the immune system will recover completely and resistance to colds will increase.
After one year, the risk of developing cancer of the lungs, larynx and esophagus will be halved. Those who quit 5 years ago have the same risk of dying from a myocardial infarction as non-smokers.