Serious smokers trying to quit nicotine addiction for the first time face an irresistible force - a strong craving for a common occupation. A person can endure for days and months and then break free, feel guilty and lose interest in trying again for a long time. Consider how to stop smoking at home on your own, without contacting a narcologist and psychotherapist and without resorting to dubious methods.
Causes of tobacco addiction
To break a 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, and this occupation comes later under the pressure of social and emotional situations. In 90% of cases, success in combating nicotine addiction occurs after determining the factor that triggered the first fluff.
Psychologists and sociologists identify the following causes of the problem:
- An example of people around you, especially parents. Children unconsciously strive to grow up and imitate the elderly.
- Strives to adapt to the environment. An adult can smoke if he joins a smoking team. Many are addicted to nicotine in the military, at school, or in prisons.
- Systemic stress. Cigarette provides the illusion of calm and temporarily stimulates the thinking process.
There are studies that show a link between social aspects and the acquisition of bad habits. The risk of nicotine addiction increases with strained relationships between parents, divorce in dysfunctional and single-parent families. A woman gets used to nicotine faster and finds it harder to quit.
Simultaneously with psychological dependence, physiological dependence develops, which does not facilitate termination. Seven seconds after inhaling tobacco smoke, nicotine enters the brain through the blood, where it acts on the nicotine-sensitive cholinergic receptor. In response, the body increases the amount of adrenaline and dopamine, the hormones of pleasure. The smoker relaxes a bit and has a brief euphoria. Further, the mood worsens, depression develops and a new dose of nicotine is needed. Addiction develops, taking on a ritual character: the desire to smoke is "tied" to the end of the work process, the end of sexual intercourse, diet, a friendly meeting and other circumstances. Therefore, it is harder for a heavy smoker to quit than for a beginner.
Why you need to get rid of a bad habit as soon as possible
Only a deaf person has not heard that smoking is harmful. However, not everyone is fully aware of the consequences of this habit, and some are not even aware. This leads to insufficient motivation and you can get together for years without taking a decisive step in the fight against addiction.
Here are just a few facts that explain the need to fight nicotine addiction:
- Inhalation of tobacco smoke has been found to increase the risk of lung cancer 23 times 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 passive smoke. Among them may be relatives of smokers.
- Tobacco smoke also increases the risk of SIDS (Sudden Infant Death Syndrome). If at least one parent is susceptible to this addiction, his child may die unexpectedly while sleeping. Children aged 1-12 months are at risk.
There are other factors that can make you think. For example, a waste of time. Smoking one cigarette lasts an average of 4 minutes. If a smoker needs a pack a day, more than an hour is lost. 40 hours lasts a month, and 480 hours or 20 days a year. This time is stolen from family or a favorite job.
Not everyone is successful in fighting tobacco at home. This is due to the familiar environment and situations that provoke a strong, uncontrolled desire. In this case, a temporary relocation or travel will help, you can in the company of non-smokers. With this approach, you can throw things abruptly without putting things on the back burner. The opinion that this should not be done has not been confirmed by research.
How to quit smoking at home
You can drink medicine, put on patches and drink infusions, but if you don’t understand the causes of nicotine addiction, it will all be in vain.
This is the first thing to do when you start fighting this habit at home. Then you can forever experiment with addiction-breaking techniques.
Cheating the body
Self-hypnosis often helps to combat various addictions. In the case of smoking, you can try to trick the body by cutting all the cigarettes in the box in half and folding them. This method is effective with more than 10 years of experience and use in a package daily. Its essence lies in deceiving the body: the smoker smokes "the whole" cigarette, but the amount of nicotine and tar comes in half.
Gradual throwing is effective if there is a firm commitment to ending the problem. After a month, you can reduce your daily tobacco consumption. The main thing is to resist the temptation to light one cigarette after another. It’s easier than quitting right away.
Aversive therapy
The method often helps a girl or a woman and is based on creating a disgust reflex. Medicine recognizes aversive therapy in narcology, but the assessment of its effectiveness is ambiguous. Disadvantages include unpleasant symptoms, including nausea and vomiting.
To cause discomfort when smoking, rinse your mouth with one of the following solutions:
- thermopsis infusion;
- glycerin
- water with tannin;
You can also soak cigarettes in milk or cream and then dry and smoke for at least a week instead of the usual. You will not be able to enjoy the taste, the combination of tobacco and milk will cause nausea and even vomiting. Such methods help many, but there are also negative reviews.
Interference
The relatively easy method is suitable for smokers regardless of gender and has a sobering effect - many cannot get rid of addiction quickly just because they occasionally forget and light a cigarette before they realize what is happening. In this case, a narrow elastic band worn on the wrist will help. As soon as the desire arises, you need to pull it out and release it. The sensations are quite sensitive, but the effect is noticeable.
This technique helps even with a weak will, the main thing is to show diligence and perseverance. Over time, the sensitivity of the joint can become numb, so you can wear a firmer elastic band. In a similar way, you can really distract from thinking about cigarettes.
Breathing exercise
Oxygen intake helps in effective fight against withdrawal syndrome, facilitates withdrawal. There are many effective exercises, here is the simplest one that is best done outdoors or on the balcony:
- Stand upright, legs together, arms down.
- Take a slow deep breath through your nose, hold your breath for 5 seconds.
- Also exhale slowly through your mouth.
- Inhale 10 times, rest for a minute.
- Repeat the exercise.
If you perform the exercise properly, you may feel dizzy from excess oxygen entering the bloodstream, this is normal. With regular exercise, the desire to smoke will become weaker and then disappear completely. Starting an exercise sets you up for success.
How to quickly stop smoking folk remedies
A person trying to fight smoking may feel discomfort, dizziness and a feeling of relaxation in their arms and legs. At the same time, irritability will increase, and the development of a depressed state is possible. These violations indicate a withdrawal syndrome that folk remedies help fight:
- Infusion of eucalyptus - a tablespoon of leaves in a glass of boiling water, leave for an hour. Drink a quarter cup 6-7 times a day for a month.
- Oat soup - pour a tablespoon of beans with a glass of water, leave overnight. In the morning, simmer on the fire for 10 minutes, then cool, drink instead of tea. According to reviews, with the help of decoction you can painlessly get rid of the habit.
- Infusion of St. John's wort - a tablespoon in two glasses of water, cook for 20 minutes. Drink with honey 5-7 times a day, the course lasts at least a month. The infusion is contraindicated in pregnant women.
You can easily mix equal amounts of black currant leaves and mint. Pour a teaspoon of the mixture into a glass of boiling water, leave for half an hour. Drink in small sips every time you feel the urge.
Reviews of folk remedies are not always unambiguous. For some people, herbs do not work, while others face unpleasant consequences. Before starting treatment, it is necessary to consult a competent herbalist. Be guided by the opinion of a doctor - cardiologist, narcologist, psychotherapist. I can consider individual characteristics and find the best ways to deal with addiction.
How to quit smoking easily, tips from long-term smokers: 10 tips
It is good practice to adopt someone else's experience. We gathered advice from those who have already gotten rid of addiction and live freely. And they can help you.
- Don't watch TV at night, it will save you nerves. Sleep 8 hours.
- If the urge to smoke has become unbearable and you are at home, take a cold or contrast shower.
- 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 avoid weight gain.
- Get rid of everything reminiscent of smoking - ashtrays, lighters, accessories.
- Try not to get into situations where you are used to taking a cigarette.
- Try not to be discouraged. As soon as the bad mood comes, the legs will run to the tobacco cabin on their own.
- If you go to bed no later than 10 pm, you will find it easier to fight the urge to smoke in the morning.
- Try not to communicate with smokers. First, it is easier to break that way. Second, some “comrades” will try to stray you. Thrower failures are often associated with feelings of envy in others.
- Carry menthol lollipops in a box instead of cigarettes.
The last piece of Christian counsel for people who believe in God. It is difficult for a man 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 tell Him, “Lord, I want to quit, help me. ” Believe that He is powerful to deliver you from every sin, including smoking.
Smoking pills, a review of the most effective drugs
There are no drugs that can completely combat the urge to inhale tobacco smoke. The action of the means is different - they weaken the severity of the withdrawal syndrome and help the body recover faster. You can find smoking pills in any pharmacy, consider them popular and medications that help.
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 noticed:
- the frequency of headaches decreases;
- irritability decreases;
- removes nervousness.
Lobelin regulates the work of the respiratory system, which results in more oxygen entering the body of the pitcher and there is an accelerated withdrawal of nicotine. Take 1 tablet up to five times a day during the week. Then the dose is gradually reduced.
Plant composition
The best herbal product that tastes good and helps reduce cravings for tobacco smoke. The product contains a complex of extracts:
- Clary Sage
- lemon balm;
- chamomile;
- pomegranate;
- oregano.
If you want to smoke, you need to dissolve 1-2 tablets. The duration of the course can be any, the main thing is that there is no harmful desire.
Vareniklin
A powerful drug to help get rid of addictions to those who can’t control and control desires and have a long history of smoking.
According to the official instructions for use, drink one tablet twice a day with plenty of water. The dosage is gradually increased, at the beginning of the course drink half 500 mcg once a day, from the fourth day one piece a day, and from the eighth day take 1 piece. 2 times a day.
Lack of varenicline are many side effects. Men and women who stopped smoking had nausea, bronchitis, increased body mass index, headache, and in some cases suicidal tendencies.
What happens in the body when you stop smoking
Keep in mind that the first positive changes in the body occur within 20 minutes after smoking cessation - blood pressure gradually normalizes. This information helps set you up for further struggle.
Subsequent changes at specific intervals:
- 8 hours - the level of carbon monoxide in the blood will drop to a minimum;
- 12 hours - bad breath will disappear;
- day - blood pressure is normalized;
- two days - the senses of taste will become brighter;
- third day - physiological dependence disappears;
- week - the sense of smell will be completely restored: you will feel smoking for tens of meters;
- month - health will return to normal, night cough will disappear, erection 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 the resistance to colds will increase.
After a year, the risk of developing lung, laryngeal and esophageal cancer will be halved. Those who quit 5 years ago have the same risk of dying from myocardial infarction as non-smokers.