Quitting smoking at home: proven methods

Two of my colleagues decided to quit smoking at the same time.One of them successfully realized his intention and has been without a cigarette for three years.And others, like Mark Twain, repeatedly gave up - this lasted until the first event with alcohol.

Generally, both have a satisfied relationship with alcohol, they can drink together on holidays or vacations, but one remains resistant to tobacco products, and the other cannot tolerate it.

At the same time, both of them live a busy life, occasionally going to the gym, to the cinema and to concerts, going rafting, fishing and picking mushrooms.They often do it together.

So what is the power of addiction and why do some people manage to resist it and others do not?

"Let's smoke, buddy, one at a time..."

Everyone is already more or less aware that a smoker's addiction develops at the level of the body and at the level of the psyche.Physiological dependence develops over time;nicotine becomes a necessary link in metabolism.When its content decreases, the body feels the lack of something familiar and signals: "I want more!"

Anti-tobacco advertising relies on this addiction, urging people to switch to e-cigarettes instead of regular cigarettes or chewing gum – that is, trying to trick the body.

But experts (psychologists, narcologists) know that the main reason for addiction is psychological.That's why you started smoking, it was before the first cigarette.Freud called smoking a consequence of oral fixation, the desire to return to a state of comfort and safety next to the mother's breast.For the same reason, people overeat or chew constantly.Because of this, by the way, the myth appeared that those who stop smoking risk gaining weight.This only happens if they fill the void with food without addressing the root cause of the addiction.

There are other reasons for smoking: for some it is a way of concentration, for others it is an aesthetic ritual or a fictional image.Note: in old movies, everyone smokes.Aristocrats and actresses aesthetically blow smoke rings;cigarette among soldiers serves as a symbol of brotherhood;cowboys smoking a cigar or a cigarette;Holmes and Poirot are brilliant while smoking;nothing to say about the Indian peace pipe.Maybe it's a machination of tobacco companies trying to join the ranks of their victims."I would forbid it even now if you could find an equally profitable virtue," said Napoleon III.

A romantic flair creates a belief: if you light a cigarette, you are a macho man or a fatal beauty;clever and mysterious;above others, chosen;creative person;good guy, true friend.Everyone chooses what they want, and only one drug is offered - nicotine.

The environment plays a huge role: if the parents smoke, the child takes it as a role model from childhood;if there are a lot of smokers in the company, there is a desire to join the majority, especially if it is a new job (class or group of an educational institution) and the person wants to join the team.Teenagers may have peer pressure to prove their maturity.And, of course, ordinary human curiosity.

What happens when you stop smoking?A man finds himself out of place in society, timid and unable to meet a girl without a cigarette, feels constant discomfort, under stress for any reason, nervous, irritable, etc.Many risk breaking down and grabbing the "miracle" again.

Speaking of the health hazards of smoking: lung cancer, gangrene of extremities, blood vessel problems, heart, stroke, heart attack, bad skin, difficulty getting pregnant, potency problems, the prospect of early death - don't enlighten, just irritate smokers.

Even if your voice became hoarse, plaque appeared on your teeth and tongue, chest cough, difficulty breathing, phlegm, pain, insomnia, throbbing in the temples - the first symptoms of impending troubles - this does not help you overcome addiction.Education (letters for schoolchildren and parents, lectures by doctors, instructions from sports coaches, etc.) plays a big role in the prevention phase to prevent people from smoking their first cigarette.

Not everyone is worried about money: they say, I can afford it.Car, travel and other pleasures, which can theoretically be bought with saved money, for a smoker are a symbol of deprivation and limitations in other needs.

That's why, if you decide to quit smoking, it's important to get to the heart of the problem - to understand what smoking brings you (what it gets rid of) and how to satisfy that need in a different way.Otherwise, the smoker will be held back by the fear that by giving up nicotine he is losing something and will be left without support and support.

Realize that this is an addiction and that you are not losing anything, you are freeing yourself.

Ways to get rid of addiction

• "Various proprietary techniques. Here are two of them: "The Simple Way to Quit Smoking" by Allen Carr. I interviewed ten friends who were ex-smokers, and three answered that this book helped them.It was written in 1985 and is still the world's most popular smoking cessation guide.Postulates:It's easy to start living without nicotine at any age;willpower is not only unnecessary, but a hindrance.According to the author, those who quit smoking with the help of their will experience suffering - because of the feeling that they are overcoming something, they endure difficulties.There is no point in fighting smoking - the war is exhausting.You just need to make a conscious decision and "not hope, but know that you have already quit smoking by making such a decision".And everything will be painless.The author uses his experience as a former smoker with 33 years of experience and convincingly tells the readers that they will only benefit from giving up the addiction. "Four stinking sighs" by Vladimir Zhdanov- a well-known technique.Designed to induce aversion to smoking.To do this, the sensations of smoking are maximized: the tobacco smoke must be held in the mouth, chewed with the mouth closed and the head thrown back.After 30 seconds you can push the smoke into your lungs.You will want to cough, you will choke, you will start to feel sick - but you have to take 2 more breaths while chewing the smoke.The fourth time you should inhale a lung full of smoke.Then, straining your abdominal muscles, cough it up for a long time.Write down on the package the date and time when you breathed the smelly air 4 times.You can't smoke anymore.If it becomes unbearable, chew the smoke again.
• With the help of a doctor.If you believe more in traditional medicine or suffer from chronic diseases, you can contact a medical center.Talk to a specialist about whether to stop immediately or gradually, whether it is worth replacing cigarettes with something else at first.The doctor will advise the diet, choose sedatives, antidepressants, monitor blood pressure and monitor changes in different stages.
• Coding, hypnosis.It affects the subconscious, the goal is to develop a conditioned reflex against smoking.The specialist can put the patient into a state of hypnotic sleep, but this is not necessary.

So a good friend of mine once arranged a psychotherapeutic session for his mother, a smoker with almost 30 years of experience, with the aim of quickly getting rid of her addiction.Mom watched the video, and a few days later the family suddenly realized that she did not smoke.It doesn't last, I even threw away the opened package.Surprising, but true: more than 10 years have passed since then.

• Neurolinguistic programming.One of the assumptions (axioms) of NLP is: "Change can be instantaneous. Various NLP techniques aim to quickly replace negative with positive, by reprogramming consciousness. You can contact a psychologist who uses this method."
• Acupuncture.It changes the conditioned reflex, which is smoking.The reflexologist acts on certain points and breaks the chain of impulses.

You can also, whenever you want to smoke, massage the point on the front of the throat, in the middle of the depression at the bottom of the neck, with your finger.

Press hard until it hurts, count to threeand let go.Repeat 15 times.It is better to do the procedure sitting or lying down - weakness and dizziness may occur due to the reduced pressure.

• Abrupt cessation of cigarettes in a new environment, with one move.Settle in a remote location without access to cigarette products or travel with non-smoking friends.In a month you can change: get clean and get used to not smoking.Radical and effective.
• Throw yourself into work, sports and creativity.Participation in congresses, festivals, competitions, etc.You need a calendar with no days off, a tight schedule to quit smoking.The point is to keep it interesting, then you'll remember less about your habit – sorry, addiction.
• Restructuring of consciousness: passion for spiritual teachings, healthy lifestyle, going to an eco-village, pilgrimage to holy places, etc.One of my friends quit smoking, fascinated by Torsunov's lectures, Ayurveda and Krishnaism.Many years have passed since then, she stopped being a Hare Krishna, she is neutral towards religions, but she still doesn't smoke.

Here it is important to monitor your own roof, that is, your psyche;there is a risk of becoming a fan, a sectarian, a hostage of black learning.But in general, it is an effective way;It is not for nothing that in rehabilitation centers they often exchange addiction to alcohol or drugs for adherence to a religion.

• Substitutes: Electronic cigarette.The method is controversial.Now they say that the use is harmful, the substances contained in them are poisonous, and the effect of the cigarette itself as a means to stop smoking is small.However, there are people who have been really helped by it.Nicotine gums, tablets, patches, hookahs, herbal cigars, vape and the like.Allan Carr categorically urges to immediately, once and for all, stop smoking and forget about such substitutes for cigarettes.But, as practice shows, many people use them successfully.For example, the colleague mentioned at the beginning of the material stopped smoking, gradually reducing the number of cigarettes, while taking popular anti-smoking pills.He had a strong motivation.So, you can choose any method, just stay true to your decision to get rid of cigarettes forever.
• Stop it - that's all.An old friend of mine, a former heavy smoker with 20 years of experience, did just that - without books, techniques, gum or electronic cigarettes.And he doesn't believe it's hard to cope alone.After all, the main thing is to decide!

Advice for the brave

When to start a new life?There is an opinion that if a cigarette helps you relax after hard work, you should give it up on vacation, when you are not already under stress.If, on the contrary, you are used to smoking on vacation, then during the weaning period you must exert yourself as much as possible with activities.

Another approach- on the contrary, choose a situation that makes you dizzy to realize: if you survived such stress without a cigarette, you can continue to live without it.The same Carr, having gone through these options, came to the conclusion that there is no need to choose a time, so as not to procrastinate and not to deceive oneself.The best time is NOW.

1. If possible, remove everything associated with smoking from sight, hearing and smell.Get rid of ashtrays, lighters, cigarettes.
2. If you decide to stop gradually, buy the pack only after you finish the previous one.Don't take blocks.Reduce the number of cigarettes you smoke per day.Smoke the cigarette only halfway and do not take deep breaths.Wash your hands, change your clothes so you don't smell tobacco.
3. Try to consciously be in a balanced state, avoid stressful situations.
4. Try to get interested in something.If you already have a hobby, devote more time to it.
5. Ensure yourself a pleasant physical activity: morning slow jogging, gym, fitness, yoga, wushu...
6. Breathing exercises have proven to be excellent in the fight against smoking.Try yoga breathing or other similar practices.They help saturate the body with oxygen, calm the mind and soul.It is better to practice with a trainer first - he will make sure that you do the exercises correctly.
7. Massage and meditation will also help you relax and have fun without using nicotine.
8. Avoid places and companies where people smoke, try not to inhale the smoke.But do not go to extremes, so as not to fall out of society and feel lonely.If your friends smoke, this is not a reason to avoid them or envy them, change your attitude towards the situation: you have already become free, but they are not yet.Smoking is not what brings them pleasure, but they cannot enjoy life without a cigarette.
9. Those who have followed this path say that the first week is the most difficult (but it is quite possible to endure!), and after three weeks without nicotine, the body is cleansed, renewed and there is an improvement.

Treat your condition as a mild illness, try not to succumb to brain tricks like "just one cigarette", "it's hard not to smoke now, I'll choose a more suitable time to quit".Keep a diary: "I quit smoking - consequences per day."Record how you feel and note the result: a week, a month, three without poisoning.

If you find it difficult to quit smoking immediately, try this scheme:

The first 10 days – 15 cigarettes a day.
20 more days - 10 cigarettes.
Next month - no more than five pieces a day.
Then every week reduce the number of "nicotine sticks" smoked by exactly one piece.As a result, in three months you will reduce the number of cigarettes you smoke to zero.

Review your diet

In general, sweets help to overcome drug addiction, but give preference to slow carbohydrates, such as fruit (instead of sweets).

• Drink more clean water - it cleans the body and reduces the desire for nicotine.
• Be sure to eat honey - stir a teaspoon in a glass of water in the morning and drink it on an empty stomach.
• Replenish your vitamin C reserves - nicotine removes it from the body.Citrus and currant juices will replenish your stores of this vitamin and help in your anti-smoking campaign.
• Avoid alcohol and coffee.Eat less spicy, smoked and salty foods - all of these trigger smoking.Recommendedliver, boiled potatoes, carrots, cauliflower, eggplant, tomatoes, cucumbers, peanuts, peas, beans, bread, sea fish, carrots and other products with a low content of nicotinic acid.

This is how it became known as blunting the urge to smoke.cold (!) salad ofboiled potatoes, fried eggplant and fresh tomatoes.

• Carry with you and chew when you want to smoke: "laces" of cheese (if you want, in a pack of cigarettes, just watch the calories so you don't gain weight);pineapple - fresh or candied without sugar;nuts, seeds (preferably pumpkin seeds);dried fruit.
• Drink milk - it is good for you now "because of its harmfulness", it cleans the lungs, throat and bronchi.
• Moving lemon and honey through a meat grinder (1:1) will also help to get rid of the effects of smoking.For a month, eat a tablespoon before meals.

How to reduce the desire to smoke - popular tips

1. Chew horseradish and plantain (fresh leaves in equal quantities).The juice should be swallowed, and the greens should be spit out.Do not drink or drink.Repeat several times a day.

For the same purpose, use ginger, calamus root, a sprig of fresh cherry or turnip.

2. Before smoking, soak the cigarette in some fermented milk product (kefir, yogurt, etc.).Smoking will be unpleasant, the habit will weaken.
3. The old-fashioned way is to mix dried oats with tobacco.
4. Pour boiling water (1 liter) over oats, rye, millet and barley (all 100 g) and keep on the stove for 8-10 minutes.Strain the soup and put it in a thermos.It will be over in a day.Drink half a glass 3-5 times a day before meals.

Oats are generally very good for withdrawal symptoms.It perfectly restores vitality, calms, improves sleep and instills an aversion to nicotine.

There are many recipes for cooking.Before going to bed, you can grind cereal (1 tablespoon) and add cooled water (2 cups).In the morning, boil and drink instead of tea.

5. Decoction: St. John's wort (1 tablespoon), wild rosemary (0.5 tablespoons), boiling water (600 ml).Keep on low heat for 20 minutes.Then dilute half with water.Sugar, honey or jam - to taste.They drink this tea 5-7 times a day, but it should not be taken late at night.The admission course is one month.Attention: it is dangerous for pregnant and breastfeeding women, people with tuberculosis and people whose skin reacts to the sun.

Attention: it is dangerous for pregnant and breastfeeding women, people with tuberculosis and people whose skin reacts to the sun.

6. Add chicory, nettle, mint and valerian to black tea (ratio 2:1:1:1:1).Use as a tea.
7. Take equal amounts of blackcurrant leaves, oregano and mint.Make an infusion in a thermos (5 tablespoons per liter of boiling water).Drink 100 ml 30 minutes before meals.The course is one month.
8. Eucalyptus (1 tablespoon of leaves) plus boiling water (400 ml).After an hour, add glycerin and honey (1 tablespoon each) to the resulting infusion.Drink a quarter of a glass 4-5 times a day for a month.
9. Burdock juice mixed with water.Drink before going to bed for a month.

By the way, thistle is actively used in the treatment of cancer patients, so it is useful from all sides.

10. And finally, the most exotic way.You need to take crabs, dry them in the shade, and grind them into powder.A small amount of this powder is mixed with tobacco and smoked.After this, even the most demanding smoker should forget about his addiction.

Good luck and may the Force be with you!