No one needs to be convinced that smoking causes irreparable damage to health.In the latest ratings of psychoactive substances, nicotine ranked third in terms of harm. We have only heroin and cocaine in front of us. And from the point of view of forming a permanent addiction, it is a leader.
But even knowing that, people are in no hurry to change their habits, because
Why is it hard to quit smoking?
The craving for smoking quickly becomes an important part of an individual's existence. A few breaths after lunch or at a meeting with friends becomes a kind of ritual.
This substance has a strong effect on the respiratory and central nervous systems, worsens blood composition and damages the immune system. And it doesn't matter in what form nicotine enters the body: through a cigarette, hookah, vape or IQOS.
The dopamine boosting system is triggered. The psychoactive toxin actively interacts with neurons and causes the release of dopamine, one of the key 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 dose of positivity will be needed very quickly.
The brain makes a request, and if the need is not met, withdrawal symptoms appear.
Manifestations of addiction
Most often, a person realizes that he cannot live without cigarettes when he starts to feel nervous and unbalanced after a missed smoke break.Signs of permanent addiction are:
- the desire to smoke a cigarette right after getting up in the morning, before breakfast;
- increased concentration after a few breaths;
- normalization of the general condition after nicotine enters the body.
Society's restrictive measures against tobacco users are ineffective.
To get rid of tobacco addiction, you need to find motivation, remove provoking factors as much as possible and strengthen your determination.
Who should not smoke
Many people want to say goodbye to harmful hobbies. However, there are categories that should end tobacco addiction as soon as possible.These people are particularly vulnerable and simply 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 carrying a child . Tobacco has a harmful effect not only on the woman herself, but also on the fetus. This can lead to the creation 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.They suffer from respiratory problems : asthma, pneumonia, bronchitis, obstructive lung disease.
Even if a person does not belong to the risk group, one should think about how to gradually stop smoking as soon as possible.
How to say goodbye to addiction
You can give up the antisocial habit on your own or with the help of an expert.
Psychological preparation
It is necessary to determine the exact date of the start of the campaign in order to get rid of the addiction.
If you write down the price of each new package on a piece of paper when you buy it, then at the end of the week you will get an interesting result. It can hit: a significant part of the family budget is spent on the purchase of harmful goods. Wouldn't the money be better spent on more useful purchases?
The right mental attitude will not only strengthen your determination, but also help you achieve your goal.
Action plan
Among the advice of doctors and psychologists is this: don't buy packs of cigarettes. Buy a new package only when there is not a single piece in the previous one. If you need to smoke, don't open the package right away, it's better to hold it in your hand for a few minutes, and during that time do something small: 2-3 physical exercises, call a friend, just walk around.
It is better to postpone the first cigarette in the morning as long as possible, and remove everything that reminds you of smoking out of sight.
You can make a scheme according to which you will have to introduce days without cigarettes - first one a week, then two, three. This approach is fully consistent with the advice:
Motivation
Serious motivation is important to support the desire to achieve the goal.The birth of a baby, whose health should not be harmed, or the demands of his beloved wife - these are very important motives. If you make a bet with a friend that you can say goodbye to cigarettes, it will be much easier for you to resist smoking - it's a matter of principle, you have to win the argument!
For many, it is important to prove their strong-willed qualities. In that case, it makes sense to inform 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 feel self-respect are the strongest incentives.
Breaking the habit with medication
If a person is not sure whether it is possible to gradually stop smoking on his own, it makes sense to go to the clinic.
Replacement therapy
Medical methods are aimed at alleviating discomfort when quitting smoking. This is facilitated by means that ensure that small doses of nicotine enter the body.
To ease the feeling of withdrawal, use:
- nicotine patch;
- anti-smoking spray;
- nicotine gum;
- inhaler.
The use of these means gives only a temporary effect and does not solve the problem of complete liberation.
Psychotherapeutic activities
Psychotherapeutic methods help to adjust the person's consciousness accordingly and eliminate the subconscious desire for tobacco products.
Psychotherapists use the following methods:
- Erikson's hypnosis;
- rational, cognitive, behavioral psychotherapy;
- Allen Carr technique.
Practice shows the high effectiveness of psychotherapeutic influence. The result can be achieved in several sessions.
Acupuncture
Acupuncture acts on reflexogenic points and activates the body's defenses.
When he stops smoking, the person becomes irritable. And acupuncture helps relieve symptoms of nervousness. Mood levels out, resistance to stress increases.
Concluding the conversation about how to quit smoking, we emphasize that it is not important to just make a decision.It is important to take action without delaying until tomorrow.. Every long journey begins with the first step. Start small and gradually reach your goal.