There is no need to convince anyone that smoking causes irreparable damage to health.In the latest rankings of psychoactive substances in terms of harmfulness, nicotine occupies third place.. There is only heroin and cocaine waiting for us. And from the point of view of the formation of persistent addictions, it is the leader.
But even knowing this, people are in no hurry to change their habits, becauseI don't want to find myself in an uncomfortable situation. They are not sure they can beat their addiction even if they gradually reduce the number of cigarettes they smoke.
Why is it difficult to quit smoking
The urge to smoke quickly becomes a major part of an individual's existence. A few puffs after lunch or during a meeting with friends become a kind of ritual.Psychological and physical attachment is formed under the influence of nicotine.
This substance has a powerful effect on the respiratory and central nervous systems, worsens blood composition and harms the immune system. And it doesn't matter in what form nicotine enters the body: via a cigarette, a hookah, a vape or an IQOS.
The dopamine reinforcement system is triggered. The psychoactive toxin actively interacts with neurons and causes the release of dopamine, one of the main neurotransmitters of the central nervous system. Reinforcement of needs occurs at the emotional level. And since nicotine is eliminated in about an hour, a new dose of positivity will soon be needed.
The brain issues a demand, and if the need is not met, withdrawal symptoms appear.The mechanism of tobacco addiction is launched. It begins to act regularly after just a few days of regular consumption of tobacco products. The individual becomes hostage to his addiction.
Manifestations of dependence
Most often, a person realizes that he cannot live without cigarettes when, after a missed cigarette break, he begins to feel nervous and unbalanced.Signs of persistent addiction are:
- the desire to smoke a cigarette immediately after getting up in the morning, before breakfast;
- increased concentration after a few puffs;
- normalization of the general condition after the entry of nicotine into the body.
The restrictive measures taken by society towards tobacco consumers are ineffective.To say goodbye to a bad habit, you need the sincere desire of the smokerand remarkable willpower, since 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 here and now and will carry out their decision.. But only a few have strong willpower, and so most have to quit smoking gradually.
Who should not smoke
Many people want to say goodbye to harmful hobbies. But there are categories who should end their tobacco addiction as quickly as possible.These people are particularly vulnerable and simply cannot continue to inhale smoke without harming themselves:
- Children and adolescents, whose body is not yet fully formed.
- Women planning a pregnancy or carrying a child. Tobacco has a harmful effect not only on the woman herself, but also on the fetus. This can lead to the formation of many physical and mental pathologies or even the death of the baby.
- People diagnosed with heart disease. They are at risk of having a heart attack or stroke.
- Suffering from respiratory problems: asthma, pneumonia, bronchitis, obstructive pulmonary disease.
Even if a person does not belong to a risk group, he 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
It is necessary to accurately determine the start date of the campaign to free yourself from addiction.Whether it's some kind of vacation or the first day of vacation. If the urge to inhale smoke occurs most often at work, then start on Saturday or during vacations. It is necessary to establish an approximate schedule according to which the number of cigarettes smoked daily will be reduced.
If, when purchasing each new pack, you write down its price on a piece of paper, you will get an interesting result at the end of the week. It can hit:a significant part of the family budget is spent on the purchase of harmful goods. Wouldn't it be better to spend this money on more useful purchases?
The right mental attitude will not only strengthen your determination but also help you achieve your goal.
Action plan
Among the advice of doctors and psychologists is this: do not buy cartons of cigarettes. Buy a new pack only when there is not a single piece left in the previous one. If you need to smoke, you should not open the package right away, it is better to hold it in your hand for a few minutes, and during this time do something: 2-3 physical exercises, call a friend, just take a walk.
It's best to delay the first cigarette in the morning as long as possible and remove anything that reminds you of smoking out of sight.Lighters and ashtrays go in the back corner. The pack of cigarettes is removed from the pocket. An addict should use any means necessary to prolong the period between doses of nicotine.
You can establish a scheme according to which you will need to introduce days without cigarettes - first one per week, then two, three. This approach is entirely consistent with the advice: you need to stop 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 compromised, or the requests of his beloved wife - these are very important motives. If you bet with a friend that you can say goodbye to cigarettes, it will be much easier to resist cigarettes - it's a matter of principle, you have to win the argument!
It is important for many to prove their strong-willed qualities. In this case, it makes sense to inform your family and friends of your decision and resolutely 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 respect oneself are the strongest motivations.
Breaking a habit with the help of medication
If a person is not sure whether it is possible to quit smoking gradually on their own, it makes sense to visit a clinic. A narcologist will help you create an optimal schedule for getting out of the situation., will select replacement medications and, if necessary, prescribe a sedative.
Replacement therapy
Medical methods aim to relieve the discomfort associated with quitting smoking. This is facilitated by means that ensure that tiny doses of nicotine enter the body.With this technique, the brain is "tricked" by not offering it the usual dose, but a very small one.. This reduces the level of dependency.
To soothe feelings of withdrawal, use:
- nicotine patch;
- anti-smoking spray;
- nicotine gum;
- inhaler.
The use of these means gives only a temporary effect and does not solve the problem of complete release.
Psychotherapeutic activities
Psychotherapy methods help to adjust a person's consciousness accordingly and eliminate the unconscious desire to consume tobacco products.
Psychotherapists use the following methods:
- Ericksonian hypnosis;
- rational, cognitive and behavioral psychotherapy;
- Allen Carr technique.
Practice shows the high effectiveness of psychotherapeutic influence. The result can be obtained in several sessions.
Acupuncture
Acupuncture has an effect on reflexogenic points and activates the body's defenses.Impact on certain areas causes blocking of nicotine addiction.
When quitting smoking, a person becomes irritable. And acupuncture helps relieve symptoms of nervousness. The mood is leveled, resistance to stress increases.
The effectiveness of the method depends on the professionalism of the doctorand the patient's burning desire to escape the captivity of nicotine.
To conclude the conversation about how to quit smoking, we emphasize that it is important not to just make a decision.It is important to act without putting anything off until tomorrow.. Every long journey begins with the first step. Start small and gradually reach your goal.