There is no need to convince anyone that smoking causes irreparable damage to health.In the latest evaluations of psychoactive substances in terms of harmfulness, nicotine ranked third. Up front there is only heroin and cocaine. And from the point of view of persistent addiction training, it is the leader.
But even knowing this, people are in no hurry to change their habits, becauseI don't want to find myself in an uncomfortable situation. They are not sure they can overcome their addiction even by gradually reducing the number of cigarettes they smoke.
Why it's hard to quit smoking
The desire to smoke is quickly becoming an important part of an individual's existence. A few puffs after lunch or during a meeting with friends becomes a sort of ritual.Both psychological and physical attachment are formed under the influence of nicotine.
This substance has a powerful 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 reinforcement system is activated. 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 within about an hour, a new dose of positivity will soon be needed.
The brain issues a demand, and if the need is not met, withdrawal symptoms appear.The mechanism of tobacco addiction has been launched. It starts working regularly after a few days of regular use of tobacco products. The individual becomes hostage to his addiction.
Manifestations of addiction
Very often, a person realizes that he cannot live without cigarettes when, after a smoking break, he begins to feel nervous and unbalanced.Signs of persistent addiction are:
- the desire to smoke a cigarette immediately after getting up in the morning, before having breakfast;
- increase in concentration after a few puffs;
- normalization of general condition after nicotine has entered the body.
The restrictive measures adopted by the company against tobacco users are ineffective. To say goodbye to a bad habit requires the smoker's sincere desireand considerable willpower, as not everyone can cope with withdrawal symptoms.
To get rid of tobacco addiction, you need to find motivation, remove provoking factors as much as possible and strengthen your determination.A strong-willed person can decide that he will stop smoking right here and now and carry out his decision. But only a few have a strong will, so most have to gradually resort to quitting smoking.
Who shouldn't smoke
Many people want to say goodbye to harmful hobbies. But there are categories that should end tobacco addiction as quickly as possible.These people are particularly vulnerable and simply cannot continue to inhale smoke without harming themselves:
- Children and adolescents, whose body is not yet fully formed.
- Women planning a pregnancy or expecting a baby. Tobacco has a harmful effect not only on the woman herself, but also on the fetus. This can lead to the formation of numerous physical and mental pathologies or even the death of the child.
- People diagnosed with heart disease. I am at risk of a heart attack or stroke.
- He suffers from respiratory problems: asthma, pneumonia, bronchitis, obstructive pulmonary disease.
Even if a person does not belong to a risk group, he should think about how to gradually quit smoking as soon as possible.
How to say goodbye to addiction
You can quit an antisocial habit on your own or with the help of specialists.Making a healthy choice is the right decision. Experience shows that it is better to quit smoking gradually.
Psychological preparation
It is necessary to accurately determine the start date of the campaign to get rid of the addiction.Let it be some kind of holiday or the first day of vacation. If the desire to inhale smoke occurs more often at work, start on Saturday or during holidays. It is necessary to draw up an approximate program according to which the number of cigarettes smoked daily will be reduced.
If, when buying each new package, you write down its price on a piece of paper, 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 it be better to spend the money 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 cartons of cigarettes. Buy a new package only when not even a piece of the previous one is left. If you need to smoke you should not open the package right away, it is better to hold it in your hand for a couple of minutes, and during this time do some little thing: 2-3 physical exercises, call a friend, just go for a walk.
It is better to postpone the first cigarette of the morning for as long as possible and remove everything that resembles smoking from sight.Lighters and ashtrays go in the back corner. The pack of cigarettes is taken out of the pocket. An addict should use all necessary means to prolong the period between doses of nicotine.
You can draw up a scheme according to which you will have to introduce cigarette-free days: first one per week, then two, three. This approach is fully consistent with the advice:you need to stop smoking gradually.
Motivation
Serious motivation is important to support the desire to achieve the goal.The birth of a child, whose health should not be harmed, or the requests of his beloved wife - these are very significant reasons. If you bet with a friend that you can say goodbye to cigarettes, it will be much easier to resist smoking: it's a question of principle, you have to win the argument!
For many it is important to demonstrate their strong-willed qualities. In this case, it makes sense to tell your relatives and friends about your decision and resolutely refuse the possibility of smoking.In this situation, breaking a promise becomes fundamentally unacceptable..
Motivation can be not only external, but also internal. The desire to increase self-esteem, maintain health and experience self-respect are the strongest incentives.
Break a habit with the help of medicine
If a person is not sure whether it is possible to gradually quit smoking on his own, it makes sense to turn to a clinic.A narcologist will help you create an optimal program for getting out of the situation., will select replacement drugs and, if necessary, prescribe a sedative.
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.With this technique the brain is "tricked" by offering it not the usual dose, but a very small one.. This reduces the level of dependency.
To relieve feelings 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
Psychotherapy methods help to adjust a person's consciousness accordingly and eliminate the unconscious desire for tobacco products.
Psychotherapists use the following methods:
- Ericksonian 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 reflexology points and activates the body's defenses.The impact on some areas causes the blockage of nicotine addiction.
When quitting smoking, a person becomes irritable. And acupuncture helps relieve the symptoms of nervousness. Mood is leveled, resistance to stress increases.
The effectiveness of the method depends on the professionalism of the doctorand the patient's ardent desire to escape from the confinement of nicotine.
Concluding the conversation about how to quit smoking, we emphasize that it is important not just to make a decision.It is important to act without putting anything off until tomorrow.. Every long journey begins with the first step. Start small and gradually reach your goal.