The transition to a healthy lifestyle is not as easy as it might seem at first glance. The withdrawal or withdrawal period, when the body completely resumes its work due to nicotine deficiency, can be very painful. This refers not only to changes in the psycho-emotional state - increased anxiety, irritability, but also to the deterioration of physical well-being: cough occurs, changes in the work of the digestive system and headaches. These symptoms are seen in almost all people with many years of smoking experience, so not everyone is able to cope and start until the end.
How to quit smoking without harm to health and how to improve well-being is important for those who have had withdrawal symptoms. To smooth out its manifestations, a smoker must follow a number of rules - following them will improve your physical and mental condition and allow you to get out of addiction without unnecessary stress.
General smoking cessation rules
Follow these guidelines to get the effect:
- Properly composed diet. It is known that after a hearty meal, the fatty, fried, acute desire to smoke increases. However, these products must be excluded from the menu also because they create additional stress on the body. At the same time, you should eat herbal teas, fruit drinks, mineral water - a large amount of liquid will help speed up the elimination of toxins. It is recommended to consume dairy products - milk changes the taste of cigarettes, smoking ceases to bring pleasure. However, you should drink natural unpasteurized milk, otherwise the required effect will not be achieved. It is recommended to drink a glass of hot beverage every morning.
- It’s also important to control your diet, because people often “catch” the stress associated with smoking, so they gain weight. In order not to be afraid of gaining weight, light, low-calorie food is recommended, which will allow you to maintain your figure. For snacks, it is good to use not sweets and cookies, but vegetables and fruits.
- Elimination of alcohol, strong coffee and tea. All these products, together with cigarettes, have a stimulating effect on the body. Tea and coffee increase the level of anxiety and lead to sleep disorders, and alcohol dulls self-control.
- Taking vitamins. Vitamin complexes should be taken within 1-1, 5 months after smoking cessation. Especially in that period, it is recommended to take ascorbic acid.
- Use of nicotine-containing products. Patches, sprays, chewing gum, which contain nicotine in small doses, can even out the manifestations of withdrawal. Some people switch to electronic cigarettes - it's easier to quit, even though the product is not harmless, so it cannot be recommended to use it.
- Breathing techniques. To calm down during an irritability attack, the use of “abdominal breathing” is recommended. The technique is safe and is used in yoga, meditation, sports training. The relaxation effect is noticed almost instantly. In addition, deep breathing improves the work of the digestive system and strengthens the lungs. During inhalation, the abdomen protrudes, and on exhalation it is strongly retracted by the tension of the abdominal muscles.
- Accurate regime and physical activity. During the period of giving up cigarettes, the body is exposed to great stress, so it is necessary to pay attention to restoring vitality. It takes a lot of sleep and sports. Physical activity stimulates the production of serotonin, which helps stabilize the emotional background.
Stop abruptly or gradually
The opinion of psychologists is uncompromising: you must quickly remove cigarettes from life. By gradually rejecting, the number of cigarettes is gradually reduced or products with a lower nicotine and tar content are bought. The person struggles with the urge to smoke, but still lights cigarettes, so the body has been under constant stress for a long time. The advantage of immediate withdrawal is the immediate severance of the psychological and physical connection with the habit.
If you abruptly give up cigarettes, you need to endure the first 3-5 days - after that period, the body will just start producing nicotine and physical well-being will improve. However, psychological discomfort can last for a long time - in any emotionally unstable situation, there will be a desire to smoke.
It should be understood that after a few days without nicotine, inhaling tobacco smoke will lead to unpleasant sensations - dizziness, severe tachycardia. The body is cleansed and does not feel the need for any substance, but an old habit can take it over. For many, it is these feelings that help them stop forever - it becomes clear that there is no pleasure, but some smoke several cigarettes in a row, returning to addiction.
In some cases, phasing out is desirable. This recommendation generally applies to people who have been smoking for more than 10 years. If blood pressure rises suddenly, convulsions occur, severe headaches occur, it is necessary to consult a doctor: the doctor will study the patient's condition, be able to answer how best to quit smoking: abruptly or gradually and prescribe medication to help cope with the manifestations of abstinence. syndrome. . .
For pregnant women and mothers of breastfed babies, abrupt smoking cessation is the only right decision.
Nicotine is dangerous in any trimester of pregnancy, you cannot feed your baby milk that contains toxins. Some women say that after quitting smoking, their breasts start to increase. Once you have noticed such changes, it is recommended to go to a mammologist just in case. These two phenomena are usually not related, but hormonal changes are possible and it is better not to leave your condition, but to check. Smokers should be careful when using birth control pills. This combination leads to changes in blood characteristics.
Common Mistakes and Misconceptions
Anyone who has ever tried to quit smoking has faced the misconceptions cited in their book by popular author A. Carr.
These errors sound like this:
- I will smoke less.
- Only 1 cigarette.
- I'll pull once.
Removing all these phrases once and for all is good advice you need to heed.
By limiting yourself in this way, you turn smoking into a pleasure, a gift you look forward to. The opposite effect is often seen: those who quit smoking even more.
There should be no exceptions called "just one cigarette" - this is a trap to get out of for years. As for how long it takes to quit smoking, in most cases it takes as long as it takes to crumple and throw away the packaging. The potential likelihood of smoking remains for life - it all depends on the mood and motivation of the person.
Cigarettes should not be used to help combat stress and low mood. It will not help you concentrate or calm down - breathing techniques that will prove to be more effective and not harmful can be used for this purpose.
Don't think that something valuable and important is being taken away from you, making yourself a victim. Suffering is not appropriate here, but you can be proud of yourself, because even despite the difficulties, you are returning to a healthy lifestyle.
It is important to surround yourself with non-smokers or at least avoid visiting smokers. Forming your environment is extremely important when a person wants to stop smoking marijuana - here it is impossible to get out of addiction without changing the social circle.
Conclusion
If you can't stop smoking completely at home, you should contact a narcologist. The non-smoker feels the taste of life more fully, breathes deeply in every sense of the word, so you should not continue to poison your body if you have already adjusted to your health.