Heavy smokers who try to break free from dangerous nicotine addiction for the first time face irresistible strength - a strong desire for regular work. One can endure for days and months, and then be heartbroken, feel guilty and for a long time lose interest in trying again. Consider how to quit smoking alone at home, without contacting narcologists and psychotherapists and without using questionable methods.
Causes of tobacco addiction
To break the 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, this job comes later under the pressure of social and emotional situations. In 90% of cases, success in combating nicotine addiction appears after determining the factors that induce the first swelling.
Psychologists and sociologists identify the following causes of problems:
- Examples of people around you, especially parents. Children unconsciously try to grow up and imitate older ones.
- Strive to adapt to the environment. Adults can smoke if they belong to a smoking group. Many are addicted to nicotine in the military, at school or in prison.
- Systematic stress. Cigarettes give the illusion of serenity and stimulate the thought process.
There are studies that show 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 families and single parents. A woman becomes accustomed to nicotine faster and harder for her to quit on her own.
Simultaneously with psychological dependence, physiological dependence develops, which does not make it easy to quit. 7 seconds after inhaling tobacco smoke, nicotine enters the brain through the blood, where it acts on nicotine-sensitive cholinergic receptors. In response, the body increases the amount of adrenaline and dopamine, the pleasure hormone. Smokers get a little relaxation and short euphoria. Furthermore, mood swings, depression develops and new doses of nicotine are needed. Dependence develops, acquires a ritual character: the desire to smoke is "bound" at the end of the work process, the completion of sexual intercourse, eating, friendship meetings and other circumstances. Therefore, it is more difficult for heavy smokers to quit than beginners.
Why you should get rid of bad habits as soon as possible
Only deaf people have never heard that smoking is dangerous. However, not everyone is fully aware of the consequences of this habit, and some are unaware of it. This leads to insufficient motivation and you can accumulate for years without taking decisive steps to fight addiction.
Here are some facts that explain the need to fight nicotine addiction:
- It was found that inhaling tobacco smoke 23 times increased 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 cigarette smoke. Among them may be relatives of smokers.
- Tobacco smoke also increases the risk of SIDS (Sudden Infant Death Syndrome). If at least one of the parents is prone to this addiction, the child may suddenly die while asleep. At risk are children aged 1-12 months.
There are other factors that can make you think. For example, wasting time. It takes about 4 minutes to smoke a cigarette. If a smoker needs a pack a day, more than an hour will be wasted. 40 hours running in a month, and 480 hours or 20 days in a year. This is a time stolen from a family or favorite business.
Not everyone succeeds in fighting tobacco at home. This is because the environment and normal situations cause strong and uncontrollable desires. In this case, a temporary step or trip will help, you can be with non-smokers. With this approach, you can remove it abruptly without delaying the thing on the back of the burner. The opinion that this cannot be done has not been confirmed by research.
How to quit smoking alone at home
You can take medicine, put on plaster and drink, but if you do not understand the causes of nicotine addiction, it will all be in vain.
This is the first thing to do when starting to fight a habit at home. Then you can experiment with techniques to stop addiction forever.
Cheating on the body
Self hypnosis often helps in the fight against various types of addiction. If you smoke, you can try to deceive the body by shortening all the cigarettes in the package in half and folding them back. This method is effective with more than 10 years experience and use of packs a day. The point lies in deceiving the body: smokers smoke "whole" cigarettes, but the amount of nicotine and tar is halved.
Throwing gradually is effective if there is a firm commitment to problem solving. 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. Easier than quitting smoking immediately.
Aversive Therapy
This method often helps a girl or woman and is based on the formation of a disgusting reflex. Medicine recognizes aversive therapy in narcology, but the evaluation of its effectiveness is unclear. Disadvantages include unpleasant symptoms, including nausea and vomiting.
To cause discomfort when smoking, rinse your mouth with one of the following solutions:
- thermopsis entry;
- glycerin
- water with tannins;
You can also soak a cigarette in milk or cream, then dry and smoke for at least a week longer than usual. You will not be able to enjoy the taste, the combination of tobacco and milk will cause nausea and vomiting. Such methods are very helpful, but there are also negative reviews.
Interference
The relatively simple method is suitable for smokers regardless of gender and has serious side effects - many do not get rid of the addiction quickly because they periodically forget and light a cigarette before they realize what is going on. In this case, a tight elastic strap worn on the wrist will help. Once that desire arises, you need to let go of it and let go of it. The sensation is quite sensitive, but the effect can be seen.
This technique helps even with weak will, the main thing is to show perseverance and perseverance. Over time, the sensitivity of the wrist may be dull, so you can wear a tighter elastic band. In the same way, you can really be distracted from thinking about a cigarette.
Breathing Exercises
Oxygen intake helps fight withdrawal syndrome effectively, facilitating withdrawal. There are many effective exercises, here are the easiest exercises that are best done outdoors or on the balcony:
- Stand up straight, feet together, lower your arms.
- Inhale slowly through the nose, holding your breath for 5 seconds.
- Also exhale slowly through the mouth.
- Inhale 10 times, rest briefly.
- Repeat the exercise.
If you exercise properly, you may feel dizzy due to excess oxygen entering the blood, this is normal. With regular exercise, the desire to smoke will weaken, and then disappear completely. Starting exercise makes you successful.
How to quit smoking quickly with folk remedies
A person who tries to quit smoking may experience discomfort, dizziness, and a feeling of relaxation in the arms and legs. At the same time, irritation will increase, the development of depressive conditions is possible. This violation indicates withdrawal syndrome, which folk remedies can fight against:
- Infusion of eucalyptus - one tablespoon of leaves in a glass of boiling water, leave 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, leave overnight. In the morning simmer for 10 minutes, then cool, drink instead of tea. According to reviews, with the help of a decoction, you can get rid of the habit without pain.
- Infusion St. John's wort - one tablespoon in two glasses of water, brewed for 20 minutes. Drink with honey 5-7 times a day, course duration at least a month. The infusion is contraindicated in pregnant women.
You can only mix blackcurrant and peppermint leaves in equal amounts. Pour a teaspoon of the mixture with a glass of boiling water, leave for half an hour. Drink with a small sip every time you feel cravings.
Reviews on folk remedies are not always clear. For some people, the ingredients do not work, others face unpleasant consequences. You need to see a competent herbalist before starting treatment. Guided by the opinion of doctors - cardiologists, narcologists, psychotherapists. They are able to take into account individual characteristics and find the best methods to overcome addiction.
How easy it is to quit smoking, tips from old smokers: 10 tips
It is a good practice to use the experience of others. We have gathered advice from those who are already getting rid of addiction and living independently. They can also help you.
- Do not watch TV at night, this will save your nerves. Sleep for 8 hours.
- If the urge to take a cigarette becomes unbearable and you are at home, take a cold or contrast bath.
- Stop drinking strong tea and coffee. Caffeine increases smokers' need for nicotine.
- Try not to overeat or use spices. Eat three times a day to prevent weight gain.
- Remove all reminiscences of smoking from home - ashtrays, lighters, accessories.
- Try not to face situations where you are used to smoking.
- Try not to be discouraged. As soon as the bad mood comes, the feet will run to the tobacco booth by itself.
- If you go to bed by 10 pm 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 let go. Second, some "friends" will try to mislead you. Thrower failure is often associated with feelings of envy from others.
- Use a bulb lollipop in a box instead of a cigarette.
A final piece of advice from a Christian for people who believe in God. It is difficult for a person to fight with himself, but for God everything is possible. If the desire to quit smoking is sincere, ask Jesus Christ about it in prayer. Just kneel and say to Him, "God, I want to quit, help me. " Believe that He has the power to save you from all sin, including smoking.
Anti-smoking pills, an overview of the most effective drugs
There is no drug that can fight the urge to inhale tobacco smoke. The action of funds is different - they weaken the severity of withdrawal syndrome and help the body recover faster. Smoking pills are available at any pharmacy, considering the drug popular and beneficial.
Lobelin
A powerful remedy for people who want to quit smoking. It is a powerful natural alkaloid found in Indian tobacco and has a complex effect on the body. If you follow the recommended course, the following effects are observed:
- decreased headache frequency;
- decreased irritation;
- relieves nervousness.
Lobelin regulates the work of the respiratory system, as a result, more oxygen enters the body of the thrower, and rapid withdrawal of nicotine occurs. Take 1 tablet up to five times a day for a week. Then the dose is gradually reduced.
Plant composition
The best herbal products that taste good and help reduce the urge to smoke tobacco. This product contains a bunch of extracts:
- Clary Sage
- motherwort;
- chamomile;
- rose hips;
- oregano.
If you want to smoke, you need to dissolve 1-2 pills. The duration of the course can be, the main thing is that there is no dangerous desire.
Varenicline
A powerful drug that will help get rid of addiction for those who are unable to control themselves and control cravings and have a long history of smoking.
According to official instructions for use, they drink one tablet twice a day with plenty of water. The dose is gradually increased, at the beginning of the course they drink half 500 mcg once a day, from the fourth day one portion a day, and from the eighth day they take 1 piece. 2 times a day.
The disadvantages of Varenicline are its many side effects. Men and women who quit smoking experience nausea, bronchitis, increased body mass index, headaches, and in some cases suicidal tendencies.
What happens in the body when you quit smoking
Know that the first positive change in the body occurs within 20 minutes after quitting smoking - blood pressure gradually normalizes. This information helps to keep fighting.
Next change at certain intervals:
- 8 hours - the level of carbon monoxide in the blood will drop to a minimum;
- 12 hours - bad breath will disappear;
- day - normalized blood pressure;
- two days - the sensation of taste will be brighter;
- third day - lost physiological dependence;
- week - the sense of smell will fully recover: you will feel people smoking tens of meters;
- months - health will return to normal, nocturnal cough will disappear, erections in men will increase;
- three months - blood flow will increase, tissue oxygenation will increase by 35%;
- 9 months - the immune system will fully recover, and resistance to colds will increase.
After a year, the risk of developing lung, laryngeal and esophageal cancer will decrease. Those who quit 5 years ago have the same risk of dying from myocardial infarction as do non-smokers.