The transition to a healthy lifestyle is not as easy as it may seem at first glance. The period of withdrawal or withdrawal, when the body rebuilds its work due to nicotine deficiency, can be very painful. This occurs not only for changes in psychoemotional conditions - increased anxiety, irritability, but also a deterioration in physical well-being: coughing up, changes in the digestive system, and headaches. The symptoms listed are observed in almost everyone with years of smoking experience, so not everyone overcomes and carries what they start to the end.
How to quit smoking without endangering your health and how to improve your well-being is important for those who have experienced withdrawal symptoms. To smooth out the manifestations, a person who smokes must follow some rules - following them will improve their physical and mental state and let a person out of addiction without unnecessary stress.
General rules for quitting smoking
Follow these guidelines to get the effect:
- Competitively organized diet. It is known that after a heavy meal: the desire for fatty, fried, acute to smoke increases. However, this product must be excluded from the menu as well as it puts extra pressure on the body. At the same time, you should take herbal teas, fruit drinks, mineral water - large amounts of fluids will help speed up the removal of toxins. It is recommended to take dairy products - milk changes the taste of cigarettes, smoking stops bring pleasure. However, you should drink unpasteurized natural milk, otherwise the desired effect will not be achieved. It is best to drink a glass of warm drink every morning.
- It is important to control your diet because people often "grab" the stress associated with smoking, and therefore gain weight. So that there is no fear of gaining weight, snacks and low calorie are recommended that will help maintain your figure. For snacks, it is good to use sweets and biscuits, but vegetables and fruits.
- Elimination of strong alcohol, coffee and tea. All of these products, along with cigarettes, are characterized by a stimulating effect on the body. Tea and coffee increase the level of anxiety and cause sleep disturbances, and alcohol restrains self-control.
- Take vitamins. Within 1-1, 5 months after quitting smoking, vitamin complexes should be taken. Especially during this period, it is recommended to take ascorbic acid.
- Use of nicotine-containing products. Plasters, sprays, chewing gum, which contain nicotine in small doses, help smooth out the manifestations of withdrawal symptoms. Some people switch to electronic cigarettes - this is easier to quit, even if the product is harmless, so it is not recommended to use it.
- Breathing techniques. To calm down during an irritable attack, it is recommended to use a "breathing stomach". This technique is safe and used in yoga, meditation, sports training. The effect of relaxation is observed almost immediately. In addition, respiration in improving the function of the digestive system and strengthens the lungs. During inhalation, the abdomen protrudes, and during exhalation, it is strongly drawn with tension in the abdominal muscles.
- Proper regimen and physical activity. During smoking cessation, the body is exposed to high stress, so it is necessary to pay attention to the recovery of vitality. Full sleep and exercise are required. Physical activity stimulates the production of serotonin, which helps stabilize the emotional background.
Stop the habit abruptly or gradually
The opinion of an uncompromising psychologist: you need to quickly get rid of cigarettes from life. With gradual decline, the number of cigarettes is gradually reduced or products with lower nicotine and tar content are purchased. A person struggles with the urge to smoke, but still lights a cigarette, until his or her body is under constant stress for a long time. The advantage of immediate neglect is the severance of psychological and physical relationships with habit.
If you stop smoking abruptly, you need to last for the first 3-5 days - after this period, the body itself will start producing nicotine and physical well-being will improve. However, psychological discomfort can last a long time - in an emotionally unstable state, there will be a desire to smoke.
It should be noted that after a few days without inhalation of nicotine smoke tobacco will cause an unpleasant sensation - dizziness, severe tachycardia. The body is cleansed and does not feel the need for nutrients, but old habits can take over. For most people, this feeling helps to quit forever - it becomes clear that there is no pleasure, but there are those who smoke a number of cigarettes in a row, back into addiction.
In some cases, deletion is preferable. As a rule, this recommendation applies to people who have been smoking for more than 10 years. If blood pressure suddenly rises, seizures appear, severe headaches are tortured, it is necessary to see a doctor: the doctor, after studying the patient's condition, will be able to answer the best way to quit smoking: suddenly or gradually, and will givedrugs that will help overcome the manifestations of withdrawal syndrome. . .
For pregnant women and mothers of breastfed babies, stopping smoking suddenly is the only right decision.
Nicotine is harmful in every trimester of pregnancy, you should not give milk to your baby, which contains toxins. Some women say that after quitting smoking, their breasts begin to grow. After seeing the changes, it is recommended to see a mammologist if it happens. As a rule, these two phenomena are not related, but hormonal changes are possible, and it is better not to leave your condition, but to check it. Female smokers need to be careful when using birth control pills. This combination leads to changes in blood characteristics.
Mistakes and common misconceptions
Anyone who has ever tried to quit smoking has encountered a misunderstanding quoted in his book by popular author A. Carr.
This error sounds like this:
- I smoke less.
- Only 1 cigarette.
- I will drag it once.
Deleting all of these phrases once in a while is good advice to listen to.
By limiting yourself in this way, you make smoking a pleasure, a gift you look forward to. The opposite effect is often observed: those who quit smoking are more likely.
There should be no exception with the name "just one cigarette" - this is a trap from which one should get out of it for years. How long does it take to quit smoking, in most cases it takes to squeeze and discard the pack. The possibility of smoking lasts a lifetime - it all depends on the mood and motivation of the person.
Cigarettes should not be used as an aid in combating stress and bad moods. They will not help you concentrate or calm down - for this purpose, breathing techniques can be used that will prove more effective and harmless.
Do not assume that something valuable and important is being taken from you, making yourself a victim. Suffering is not appropriate here, but you can be proud of yourself, because despite the difficulties, you are back to a healthy lifestyle.
It is important to surround yourself with people who do not smoke, or at least avoid visiting smokers. Shaping your environment is very important when someone wants to quit smoking marijuana - here it is impossible to get out of addiction without changing social circles.
Conclusion
If you cannot completely quit smoking at home, you should contact a narcologist. Non-smokers experience a deeper sense of life, breathing in every sense of the word, so you cannot continue to poison your body if you are already in good health.