There is no need to convince anyone that smoking causes irreparable harm to health.In the latest assessment of psychoactive substances in terms of harm, nicotine takes third place. There's only heroin and cocaine ahead. And from the point of view of continuous addiction formation, it is the leader.
But despite knowing this, people are in no hurry to change their habits, because
Why is it hard to quit smoking?
The desire to smoke quickly becomes an important part of an individual's existence. A few puffs after lunch or at a meeting with friends become a kind of ritual.
This substance has a strong effect on the respiratory system and the central nervous system, worsens the composition of the blood, and harms the immune system. And it doesn't matter in what form nicotine enters the body: through cigarettes, hookah, vape or IQOS.
The dopamine reinforcing system is triggered. Psychoactive toxins actively interact with neurons and cause the release of dopamine, one of the main neurotransmitters of the central nervous system. Reinforcement of needs occurs on an emotional level. And since nicotine is eliminated in about an hour, a new positive dose will soon be needed.
The brain issues demands, and if those needs are not met, withdrawal symptoms appear.
Manifestations of addiction
Often, a person realizes that he cannot live without cigarettes when, after missing the smoke, he begins to feel nervous and unbalanced.Signs of persistent addiction are:
- the desire to smoke a cigarette immediately after waking up in the morning, before breakfast;
- increased concentration after several puffs;
- normalization of the general condition after nicotine enters the body.
The restrictive measures taken by society against tobacco users are not effective.
To get rid of tobacco addiction, you need to find motivation, remove provoking factors as much as possible and strengthen your determination.
Who can not smoke
Many people want to say goodbye to a dangerous hobby. But there is a category that should end their addiction to tobacco as soon as possible.These people are very vulnerable, and they cannot continue to inhale the smoke without harming themselves:
Children and teenagers , whose body is not yet fully formed.Women who are planning pregnancy or pregnant . Tobacco has a bad effect not only on the woman herself, but also on the fetus. This can cause 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 heart attack or stroke.Having trouble breathing : asthma, pneumonia, bronchitis, obstructive pulmonary disease.
Even if a person does not belong to a risk group, he should think about how to stop smoking gradually as soon as possible.
How to say goodbye to addiction
You can get rid of antisocial habits on your own or with the help of a specialist.
Psychological preparation
It is necessary to accurately determine the start date of the campaign to free oneself from addiction.
If, when buying each new pack, you write the price on a piece of paper, then at the end of the week you will have an interesting result. It can hit:A large part of the family budget is spent on buying dangerous goods. Wouldn't it be better to spend money on more useful purchases?
The right mental attitude will not only strengthen your determination, but will also help you achieve your goals.
Action plan
Among the advice of doctors and psychologists is: don't buy cartons of cigarettes. Buy a new pack only when there are no pieces left in the previous pack. 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 some small things: 2-3 physical exercises, call a friend, just go for a walk.
It is best to delay the first cigarette in the morning as long as possible, and remove everything that reminds you of smoking from sight.
You can make a scheme according to which you need to introduce smoke-free days - first once a week, then two, three. This approach is fully consistent with the advice:
Motivation
Serious motivation is essential to support the desire to achieve goals.The birth of a baby, whose health cannot be harmed, or the request of a beloved wife - these are very important motives. If you bet with a friend that you can say goodbye to cigarettes, it will be easier to hold on to cigarettes - this is the principle, you have to win the argument!
It is important for many to prove the nature of their will. In this case, it makes sense to tell your relatives and friends about your decision and firmly reject the possibility of smoking.
Motivation can be not only external, but also internal. The desire to increase self-esteem, maintain health, and self-respect is the strongest incentive.
Break the habit with the help of medicine
If a person is not sure whether it is possible to quit smoking gradually on his own, it makes sense to go to a clinic.
Replacement therapy
Medical methods aim to relieve discomfort when quitting smoking. This is facilitated by ensuring that small doses of nicotine enter the body.
To ease withdrawal sensations, use:
- nicotine patch;
- anti-smoking spray;
- nicotine gum;
- inhaler.
The use of this method only gives a temporary effect and does not solve the problem of liberation completely.
Psychotherapy activities
Psychotherapeutic methods help adjust a person's consciousness accordingly and eliminate the subconscious desire for tobacco products.
Psychotherapy uses the following methods:
- Erickson's hypnosis;
- rational, cognitive, behavioral psychotherapy;
- Allen Carr technique.
Practice shows the high effectiveness of the influence of psychotherapy. The results can be achieved in a few sessions.
Acupuncture
Acupuncture has an effect on reflexogenic points and activates the body's defenses.
When quitting smoking, a person becomes irritable. And acupuncture helps relieve symptoms of nervousness. Mood leveled, stress resistance increased.
Concluding the conversation about how to quit smoking, we emphasize that it is important not only to make a decision.It is important to take action without putting anything off until tomorrow.. Any long journey begins with the first step. Start small and gradually reach your goal.