Tobacco addiction is unfortunate and a serious threat to the lives of many people. The love of cigarettes is addictive, severe and persistent, which subjugates the personality on a psychological and physical level. Many cigarette enthusiasts try to quit it, but only a small fraction of them achieve the desired goal. After all, the struggle with any addiction is a real test of strength.
According to statistical results, about 70% of smokers have a desire to quit smoking, and about 80% of this number have repeatedly made attempts to quit smoking. But what is stopping you from overcoming a deadly addiction? What tricks can be used to help quit smoking once and for all? This efficient and effective way should be known by everyone who has decided to embark on the path of health and longevity.
Any smoker will always find a thousand excuses to justify his bad habits. The first step toward quitting nicotine, of course, is to be aware of the irreparable damage smokers cause to themselves and others.
There are some tricks to help you quit smoking once and for all.
Why is it so hard to quit smoking?
But why, knowing how much smoking interferes with a full life, what deadly diseases it causes, one is sometimes unable to overcome this habit? The explanation for this must be sought in the nuances of the physiology and psyche of the individual.
According to statistics, in 2016 almost 60% of men and 15% of women considered themselves hardcore smokers.
Psychologists have long found an explanation for the persistence of smoking habits. And they explain it for several reasons:
Ritual. For most people, cigarettes become a kind of savior, a tool that can come to the rescue at any time. Fatigue, tense conversations, hard work, quarrels, frustration, and just a desire to relax after a busy day - everywhere smoking helps distract and relax. That is, cigarettes turn into a kind of ritual, without which one day a smoker’s life does not pass.
addictive. The mechanism of habit formation is very simple: nicotine quickly becomes part of human metabolism. As a result of taking this supplement on a regular basis, the body stops producing certain hormones. They are replaced by nicotine compounds. For this reason, sometimes you are so intense want to linger - when the body feels the need for this hormone.
Psychology. This aspect is explained solely by character traits. By the way, it is psychological dependence that is the basis for the development of any addiction. And it is precisely with this feature that few people know how to deal with it.
Quit smoking: the beginning
All tobacco workers who want and dream of quitting smoking should understand one important and basic truth - you shouldn’t plan to break up with cigarettes and set an "X" date for yourself. In most cases, such planned events are rejected and disrupted. This is explained by ordinary psychophysiology.
Just with the thought that you need to quit smoking, another thing will be added - remorse about the fragrant times of the past. And such disagreements will prevent us from moving on to the "bright, smoke -free" part. But the following nuances should be known and always remembered.
Efficient motivation
A good motivational attitude is very important in combating any kind of addiction. If quitting smoking, motive will be an important factor that will be able to support the will and help not to give up.
Competent motivation is based on the ongoing belief that quitting smoking will bring significant benefits that are worth the time and effort spent.
Only motivation can survive the first time parting with a cigarette and help the body resist the urge to smoke awake at certain times. Where can you find this motivation? For each person it will be individual. Here you can use settings such as:
- Saving money.
- own health.
- Already an existing disease.
- The birth (or presence) of a child.
- Unpleasant odor from clothes, body.
Helpful Tips
When psychologists explain how to help the body after quitting smoking, they always advise you to keep some rules with you. They must be known, remembered and implemented. They are especially important in the early stages of parting with cigarettes, when withdrawal syndrome wakes up. Here are the following simple suggestions:
- Don't leave yourself hungry. You should always bring nuts, crackers, dried fruits or seeds with you. So that they can always be used when the urge to smoke wakes up.
- Don't collect negatives. Try to avoid unnecessary stress, do not quarrel, conflict situations.
- Don't be alone. In the first difficult days, you should give the support of relatives, kin, friends to the maximum. Those you can share about problems, talk about success.
- Don't burden yourself. In the early days of quitting smoking, the body will be in a state of stress, you can not load it too much. At this time, it is important to provide yourself with a good rest, but also do not forget about all kinds of entertainment that can distract ex -smokers from the thought and desire to smoke.
Does replacement therapy help?
The withdrawal syndrome that comes after quitting smoking brings with it various discomforts and physical ailments. In addition to mood swings, weakness, nausea, symptoms such as:
- tachycardia;
- increased salivation;
- increased sweating (hyperhidrosis).
This situation is very tiring, but it can be reduced. And various drugs from the nicotine replacement genus help in this regard. It can be fillings, chewing gum, tablets, sprays. They are not always successful, but it is still worth a try, maybe in this case they will be useful.
In the early days of quitting smoking, consultation with a doctor is necessary. It is possible that the doctor will give you a more effective medication that is available by prescription. These can be a variety of antidepressants that help relieve negative symptoms and relieve irritation.
You can also use other methods: acupuncture, physiotherapy, hypnosis sessions that will help you quit smoking. What exactly is preferred, an experienced doctor will advise, focusing on the initial state of health and experience of smoking.
Healthy diet
Few people know that there are products that are excellent helpers in the fight against smoking. When choosing an appropriate diet, it should be remembered that nicotine provokes the production of "joy" hormones (serotonin and dopamine) in the body. This compound gives a person a good mood. And for this reason (when there is no nicotine) faced by ex -smokers:
- indifference;
- depression
- depression;
- bad mood;
- irritable.
And all these symptoms are against the background of a slow metabolism. But such problems can be avoided if you know which products help you quit smoking. First of all, to stop the unpleasant manifestations, it is necessary to ensure that a large amount is present in the daily diet:
- meat:
- green;
- fish dishes;
- vegetable oil;
- dairy product.
All of these foods are rich in omega-3 fatty acids. These substances act on specific brain centers that stabilize mood. But nicotine deficiency is successfully replenished by dishes such as:
- kiwi;
- persimmon;
- plums;
- bananas;
- tomato;
- pineapple;
- citrus.
Bitter natural dark chocolate enhances the mood perfectly. Just don't get too carried away with them. It’s too high in calories and the love of "chocolate" is full of a set of extra pounds. When planning a healthy diet, special attention should be given to breakfast. It should be satisfying, consisting of high -energy foods. The list of energy products includes:
- eggs;
- couple tea;
- walnut;
- seafood;
- apples and bananas;
- natural honey;
- pumpkin seeds;
- red meat (beef or veal).
Eat well, do not forget about physical activity. The period of parting with cigarettes is a great time to visit the gym, swimming pool. This will protect the former cigarette addict from gaining unnecessary kilograms and will perfectly distract from the obsessive desire to smoke.
Assistance from People's Pharmacy
A variety of medicinal recipes also came to help the former tobacco addict. Among the public, there are many ways to help relieve negative manifestations and stop withdrawal syndrome. Herbs and products with certain medicinal properties are used:
- Collection of catnip, dandelion and valerian. Steam all the herbs (1 tablespoon each) with boiling water (200 ml) and put in a closed container until cool. Strain the mass and take with every desire to smoke.
- Grind oats (250 g) to a flour state. Pour with hot water (500 ml) and bring to a boil. After 1-1. 5 hours infusion, strain and cool. You should take 100 ml as soon as there is a craving for cigarettes. Can add honey to taste.
- Dissolve baking soda (15 g) in warm water (200 ml). If you want to smoke, you should gargle with this solution.
- St. WortJohn (25 g) is steamed with boiling water (150-200 ml) and drink the composition during the day, replacing the usual tea with it. John's wort contains components that have a calming and sedative effect.
- Crush the roots of the high ground and pour boiling water / (200 ml). Bring to a boil and simmer for 3-4 minutes. Then let it soak for 1-1. 5 hours. You need to drink a decoction with every desire to smoke. This herb will help develop an aversion to cigarettes.
- Grind plant leaves and steam with a glass of boiling water. Leave in a closed container for 1-1. 5 hours. Then strain the mass and add honey (in the amount of half of the portion of the drink received). Take such a drug should be for a month, making only 2-3 sips per day.
- Pour drinking water over oats, barley and millet. Boil the mass for 10-15 minutes and leave for a day. Then strain and take 200 ml on an empty stomach 3-4 times a day.
Use of nicotine -free cigarettes
The use of these smoking herbal products can help overcome the addiction and desire to smoke. By the way, such cigarettes have long been known and have managed to prove themselves as reliable helpers in good cause.
Nicotine -free cigarettes have been known since ancient India. Their mention has come down to our time in ancient Ayurvedic manuscripts.
Their main difference is the complete absence of nicotine in their composition. These harmful compounds have been replaced by other components. in particular:
- various oriental spices: cinnamon, coriander, turmeric;
- medicinal herbs: thyme, oregano, mint, motherwort, St. John's wort. John's wort, horsetail, sage, eucalyptus.
Such smoking reduces unpleasant withdrawal symptoms, relieving the psychological dependence of smoking. People who quit smoking, use such cigarettes, successfully overcome nicotine production and help to start a non -smoking life path. You can buy such products in large drug stores.
Cigarettes without nicotine are not harmful to health. In addition, they also have some healing effects, have a beneficial effect on the central nervous system and the function of the respiratory system.
Adding up
Scientists, given the problem of smoking, are aware that cigarette use is a delayed suicide. Negative and fatal effects on health accumulate over 10-20 years. Most experts consider smoking to be one of the most powerful drugs.
But there are so many interesting and exciting things and activities in life! And it is very easy to replace one addiction (nicotine) with another - healthy and useful. Sports, hobbies, photography, cooking, sewing, yoga and more. Each of these activities is much better than smoking. Think about it!