Even heavy smokers know that smoking is a bad habit that has a detrimental effect on health. Many people dream of quitting smoking, but fear "withdrawal syndrome". We will see how to quit smoking quickly and effectively in our article.
Generally speaking, when we talk about smoking, it is more correct to talk about addiction to "tobacco" rather than "nicotine". According to the WHO International Classification of Diseases, tobacco dependence is a physiological behavioral disorder based on the use of psychoactive substances. True nicotine addiction is just one type of tobacco addiction.
What is nicotine addiction
Nicotine is involved in many biochemical processes in our body. This is why smoking is the cause of the development of more than 40 different diseases. Tobacco smoke contains more than 7, 000 harmful chemicals, as well as tissue-damaging carbon monoxide and free radicals.
More than half of smokers dream of giving up this harmful habit, but before fighting smoking, you need to find out the reason why a person smokes. Doctors classify all reasons for smoking into several types of smoking behavior:
"Stimulation»
This type of smoking behavior occurs in people who believe that a cigarette stimulates them, invigorates them and relieves fatigue. Dependence in these people is psychological in nature, and quitting smoking causes symptoms of vegetative-vascular dystonia and asthenia.
"Cigarette game»
People with this type of behavior smoke little, often "for company" and no more than 2 to 3 cigarettes per day. They are more interested in accessories: ashtrays, cigarette cases, lighters, expensive cigarettes. Smoking is more like a game than an addiction.
"Relaxation»
It is very difficult for these people to quit smoking. For them, a cigarette is a means of additional pleasure during relaxation, and the situation while smoking should be comfortable and relaxing.
"Support"
This type of smoking is necessary for a person to reduce emotional stress. These people smoke in moments of shyness, anger, uncertainty and in unpleasant situations.
"The thirst»
This type is associated with physical dependence on nicotine. A decrease in the level of nicotine in the blood forces a person to smoke, despite all prohibitions. It is this type of smoking behavior that can be considered a true nicotine addiction.
"Reflex»
These smokers smoke reflexively, without thinking about smoking. They smoke more often at work, in large quantities and "automatically". Most often, they cannot explain why they smoke.
All of the above types of smoking behavior can occur either in isolation or combined in various combinations.
Tobacco dependence progresses with increasing smoking experience and goes through 3 stages of development:
- Step 1 - initial. A smoker smokes occasionally due to psychological dependence. Physical dependence is not observed at this stage.
- Stage 2 is characterized by the first manifestations of physical dependence on nicotine.
- Stage 3 combines pronounced factors of psychological and physical dependence on nicotine.
To find out if you are addicted to nicotine, answer a few questions:
- Do you smoke more than one pack of cigarettes per day?
- Do you want to smoke half an hour after waking up?
- When you stopped smoking, did you have a strong urge to smoke again and were you bothered by "withdrawal symptoms"?
If you answered yes to all 3 questions, you are heavily addicted to nicotine.
The cause of addiction is nicotine itself, which reaches the brain within 7 seconds after the first inhalation of tobacco products. There, nicotine interacts with nicotinic receptors and promotes the production of neurotransmitters, including dopamine. These substances are addictive to nicotine. As soon as a smoker stops smoking for a long time, the level of these substances in the blood decreases and a "withdrawal syndrome" appears: desire to smoke, anxiety, decreased attention, restlessness and irritability, weakness, discomfort and unhappiness. A person develops cough, insomnia and other somatic symptoms. The duration of such a period can range from several days to several months. That is why doctors recommend that those who quit smoking take special pharmacological drugs.
Interesting facts about smoking
| Smoking Facts | Description |
|---|---|
| Number of smokers in the world (WHO) | 1 billion people |
| Percentage of smokers by gender | 40% of all men, 9% of all women |
| In which countries is smoking more widespread? | Kiribati, Montenegro, Greece, Timor |
| In which countries is smoking less common? | Ghana, Ethiopia, Nigeria, Eritrea, Panama |
| Diseases caused by smoking | baldness, cataracts, premature wrinkles, hearing loss, skin cancer, tooth decay, emphysema, osteoporosis, heart disease, stomach ulcers, miscarriages, spermatogenesis disorders, psoriasis, thrombarteritis obliterans, cancer of more than 15 organs |
| Annual mortality from smoking (WHO) | more than 7 million people (including 1. 5 million women) - one person every 6. 5 seconds |
| Annual mortality from exposure to second-hand smoke (second-hand smoke) (WHO) | 1. 2 million people (including 64% women and approximately 65, 000 children) |
| Popular myths about smoking |
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5 Best Ways to Quit Smoking
Most smokers have tried to quit at least once in their life. Some succeeded, but others could not resist the painful withdrawal symptoms and the attempt failed. In addition to willpower, you may need special medications or help from a specialist.
Tobacco addiction is one of the strongest addictions and develops much faster than, for example, alcohol addiction. This is why it is very difficult to treat.
1. Drugs
Doctors use two types of medications to treat nicotine addiction: nicotine replacement medications (NRTs) and medications that do not contain nicotine. These products are suitable for both those who want to quit smoking completely and those who want to reduce the intensity of smoking. However, a positive result can be achieved only after eliminating psychological dependence, and WIP only provides a time frame for solving this problem.
Medicines that do not contain nicotine
Medications that do not contain nicotine include nicotinic receptor antagonists (NRAs) and atypical antidepressants. However, atypical antidepressants are not officially used to treat nicotine addiction.
Nicotinic receptor antagonist drugs prevent the interaction of nicotine with receptors in the nervous system, and smoking cigarettes is no longer pleasant for the smoker.
The ANR is started 1 week before the planned smoking cessation date and continues for 12 weeks. Between 8 and 35 days of treatment, it is recommended to completely abandon cigarettes.
Advantages and disadvantages:
- the processing period for ANR is several times shorter than that for NWP; medications do not require gradual cessation; good therapeutic effect.
- available by prescription; have a complex dosage regimen; numerous contraindications; Do not take under 18 years of age, during pregnancy or breastfeeding.
Nicotine replacement medications
Nicotine replacement products (NRPs) are designed to deliver nicotine directly into the human body to replace regular smoking. These products are available in the form of lozenges, patches, chewing gum, sprays and inhalers. Smoking cessation is achieved by relieving withdrawal symptoms and gradually reducing the dose of the medication.
The penetration time of nicotine into the blood and its presence in the body depends on the form of the drug. Nicotine patches are applied directly to the skin. The patch releases nicotine for 16 to 24 hours. Chewing gum, sublingual tablets and sprays work more quickly, but nicotine stays in the blood for much less time. The fastest-acting remedy is nicotine spray. After its application, the effect occurs within 60 seconds.
Advantages and disadvantages:
- relieve withdrawal symptoms; suitable for people who do not want to quit smoking completely; minimum number of contraindications.
- require consultation with a physician before use; Cannot be used under 18 years of age, during pregnancy and breastfeeding.
2. Psychotherapy
Psychotherapy helps develop positive attitudes and instill skills to control nicotine addiction. Psychotherapy is most effective when combined with drug treatment. Psychotherapists often use Ericksonian hypnosis, cognitive psychotherapy and a few other techniques. After just 2-3 sessions with a psychotherapist, the patient's urge to smoke disappears.
Advantages and disadvantages:
- pronounced therapeutic effect; enhances the effect of drug treatment; Only 2-3 sessions are necessary.
- requires a highly qualified specialist; it depends on the patient's motivation.
3. Acupuncture
This method is based on the impact of needles on biologically active points of the body, which helps to alleviate withdrawal symptoms and physical cravings for smoking. Most often, a series of 3 to 10 procedures is used, during which needles are installed on acupuncture points on the arms and legs. Another popular method is a needle button, which is installed for a long time under the skin of the auricle. The moment the urge to smoke arises, the patient presses it and the urge recedes.
Advantages and disadvantages:
- does not require the use of medications; short-term treatment; has no contraindications or side effects;
- requires great patient motivation; You can only trust a highly qualified specialist.
4. Medical consultation
The first stage of nicotine addiction is psychological dependence. It is most often associated with the "tobacco ritual". The reason may be the business involved, the association of smoking with a cup of coffee or driving a car. In young people, the initiation of smoking may be due to the desire to appear more mature, independent and to occupy a certain "status" position. In this case, the decisive factor in quitting smoking may be a conversation with a doctor, for example, a psychotherapist or a narcologist. Awareness of the dangers to health and help from a specialist will help get rid of the conditioned reflex that causes the urge to smoke.
There are free consultation centers whose operators will advise you by telephone at any time of the day and help you find the most effective way to quit smoking. The doctor may recommend various programs and courses aimed at overcoming tobacco addiction.
Advantages and disadvantages:
- consulting a doctor increases the effectiveness of any type of therapy; allows you to do without medication if you are very motivated.
- will only help in cases of low degree of dependence; great motivation is needed to quit smoking.
5. Behavioral therapy
This set of measures aims to create favorable conditions for quitting smoking or reducing the number of cigarettes smoked. According to statistics, only 3-7% of smokers can quit smoking without the help of specialists and drug treatment. However, by changing your behavior, it is much easier to quit smoking or reduce its intensity.
- Decide whether you will quit smoking all at once or gradually. If not immediately, make a plan to gradually reduce the number of cigarettes you smoke.
- If you decide to quit smoking immediately, set a date in advance. Try to time it to coincide with an event that is important to you. On the eve of this day, smoke twice as much to oversaturate your body with nicotine.
- If you smoke often at work, plan your quit smoking to coincide with your vacations or weekends. Try to find a partner to quit smoking.
- When quitting gradually, try not to smoke for as long as possible after sleeping and eating. Remove cigarettes, lighters and ashtrays from your sight. Try not to smoke in the presence of children, relatives and in society. Frequently visit places where smoking is prohibited.
- Don't buy cigarettes in advance, try to smoke only half a cigarette.
- If you feel the urge to smoke, do not smoke immediately. An acute urge to smoke lasts 3 to 5 minutes. Before doing this, exercise or take a light walk.
- Try to stop smoking periodically for a period of time: half a day, a day, a few days, etc.
- Going to the gym. Active physical exercise increases the production of pleasure hormones and alleviates withdrawal symptoms.
Doctors' advice for those who want to quit smoking
Nicotine addiction manifests itself on psychological, emotional and physical levels. According to doctors, the main key to quitting smoking is strong motivation. This is why every smoker should know the harmful effects of tobacco and the benefits of quitting smoking.
Most doctors are skeptical that an "experienced" smoker can quit the habit on their own. Experiments with nicotine replacement drugs are no less dangerous.
Treatment for nicotine addiction must be comprehensive and personalized. There are several techniques developed that can effectively combat the problem. Treating addiction is a serious and time-consuming task. Without consultation and supervision of a doctor, it will be much more difficult to achieve success. After assessing the degree of dependence and the characteristics of your body, a qualified specialist will select a treatment regimen that suits you. Only in this case the result will be positive and expected.
Popular Questions and Answers
Having decided to quit smoking, many smokers begin to study this topic on the Internet. We selected the most popular questions and sent them to our expert.
- Why is it so difficult to quit smoking?
Nicotine addiction affects all areas of the human body: psychological, emotional and physical. In terms of attachment strength, doctors compare it to alcohol and drug addiction. When you stop smoking, a "withdrawal syndrome" appears. Relieving these manifestations is the most difficult task. Treatment requires a long-term, comprehensive and professional approach.
- Is it possible to quit smoking suddenly?
With expressed motivation, this approach to the problem will be the most effective. If you have a strong addiction, doctors recommend stopping immediately. Nicotine replacement therapies or nicotine receptor blockers will help relieve withdrawal symptoms.
- How does smoking cessation work?
When you stop smoking for several days and sometimes months, symptoms known as "withdrawal syndrome" appear: desire to smoke, anxiety, reduced attention, agitation and irritability, weakness, discomfort and unhappiness. Cough, insomnia and other somatic symptoms increase.
- When does the urge to smoke disappear?
The strongest desire to smoke appears after a week. Later, the urge to smoke diminishes, but may persist for another one to several months. Doctors consider a quit smoking attempt to be successful if the patient does not smoke for six months.
- Is it OK to smoke sometimes?
There is no "safe" level of smoking. According to statistics, if a person smokes just one cigarette a day, they increase the risk of heart disease or stroke by 30-50%. Every "occasional cigarette smoked" can lead a former smoker back to nicotine addiction.
- Why do people gain weight when they stop smoking?
The main reason for weight gain is "stress eating". When quitting smoking, people often snack instead of taking smoking breaks, leading to weight gain. Sometimes when smoking, disruption of the endocrine system occurs, leading to weight loss. After quitting smoking, weight may return to its previous level.