Sworn smokers, who are trying to quit harmful nicotine addiction for the first time, face an irresistible force - a strong desire for the usual profession. One can endure days and months and then be released, feel guilty and for a long time lose interest in trying again. Think about how to quit 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, this activity comes later under the pressure of social and emotional situations. In 90% of cases, success in the fight against nicotine addiction occurs after determining the factor that triggered the first inhalation.
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 older people.
- Striving 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.
- Systematic stress. The cigarette creates the illusion of calm and temporarily stimulates the thought process.
There is research showing the link between social aspects and the acquisition of bad habits. The risk of nicotine addiction increases with strained parental relationships, divorce, in dysfunctional families and single-parent families. The woman gets used to nicotine faster and finds it harder to quit.
Simultaneously with the psychological dependence, a physiological dependence develops, which does not facilitate the refusal. 7 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 hormone of pleasure. The smoker gets some relaxation and a brief euphoria. In addition, the mood worsens, depression develops and a new dose of nicotine is required. Addiction develops, acquiring a ritual character: the desire to smoke is "tied" to the end of the work process, the completion of sexual intercourse, eating, friendly meeting and other circumstances. That is why it is harder for a smoker to stop than for a beginner.
Why you need to get rid of a bad habit as soon as possible
Only a deaf person has never 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 prepare for years without taking the decisive step towards the fight against addiction.
Here are just a few facts that explain the need to combat 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 is also 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 second-hand smoke. Among them may be relatives of the smoker.
- Tobacco smoke also increases the risk of SIDS (Sudden Infant Death Syndrome). If at least one parent is susceptible to this addiction, their child may die unexpectedly while sleeping. At risk are children aged 1-12 months.
There are other factors that can make you think. For example, a waste of time. Smoking one cigarette takes an average of 4 minutes. If the smoker needs a box a day, more than an hour is lost. 40 hours run in one month and 480 hours or 20 days a year. This is time stolen from a family or a favorite business.
Not everyone manages to fight tobacco at home. This is due to the familiar environment and situations that provoke a strong, uncontrollable desire. In this case, a temporary move or travel will help you, you can in the company of non-smokers. With this approach, you can throw sharply without postponing the issue of the rear burner. The view that this should not be done has not been confirmed by research.
How to quit smoking at home
You can take medication, apply plasters and drink infusions, but if you do not understand the causes of nicotine addiction, everything will be in vain.
This is the first thing you need to do when you start fighting the habit at home. You can then experiment with techniques to break addictions forever.
Body Deception
Self-hypnosis often helps in the fight against various addictions. In the case of smoking, you can try to deceive the body by halving all the cigarettes in the box and folding them back. This method is effective with more than 10 years of experience and use of packaging per day. Its essence lies in the deception of the body: the smoker smokes a "whole" cigarette, but the amount of nicotine and tar comes in half.
Gradual rolling is effective if there is a firm commitment to end the problem. After a month you can reduce the amount of tobacco consumed per day. 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 the formation of 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 create discomfort when smoking, rinse your mouth with one of the following solutions:
- infusion of thermopsis;
- glycerin
- water with tannin;
You can also soak cigarettes in milk or cream, 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 a lot, but there are also negative reviews.
Scatter
A relatively easy method is suitable for smokers regardless of gender and has a sobering effect - many can not quickly get rid of addiction just because they periodically forget and light a cigarette before they realize what is happening. In this case, a tight elastic band worn on the wrist will help. As soon as the desire arises, you must 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 wrist may dull, so you can wear a tighter elastic band. In a similar way, you can really get distracted by the thought of a cigarette.
Breathing exercise
Oxygen intake helps to effectively combat withdrawal syndrome, facilitates withdrawal. There are many effective exercises, here are the simplest ones that are best done outdoors or on the balcony:
- Stand up straight, legs together, hands down.
- Slowly inhale deeply through the nose, hold your breath for 5 seconds.
- Also exhale slowly through your mouth.
- Take 10 breaths, rest for a minute.
- Repeat the exercise.
If you do the exercise correctly, you may feel dizzy from excess oxygen entering your blood, this is normal. With regular exercise, the desire to smoke will weaken and then disappear completely. Starting an exercise is set up for success.
How to quickly quit smoking with folk remedies
A person trying to fight smoking may experience discomfort, dizziness, and a feeling of relaxation in their arms and legs. At the same time irritability will increase, the development of a depressive state is possible. These disorders show a withdrawal syndrome, which folk remedies help to 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 broth - pour a tablespoon of grain 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 a decoction, you can painlessly get rid of the habit.
- St. John's wort tincture - a tablespoon in two glasses of water, cook for 20 minutes. Drink with honey 5-7 times a day, the duration of the course is at least a month. The infusion is contraindicated in pregnant women.
You can simply mix equal amounts of blackcurrant and mint leaves. Pour a teaspoon of the mixture with a glass of boiling water, leave for half an hour. Drink in small sips every time you feel hungry.
Reviews of folk remedies are not always unambiguous. For some people, herbs do not work, others face unpleasant consequences. Before starting treatment it is necessary to consult a competent herbalist. Be guided by the opinion of doctors - cardiologists, narcologists, psychotherapists. They can take into account individual characteristics and find the best ways to deal with addiction.
How easy it is to quit smoking, tips from long-term smokers: 10 tips
It's a good practice to take someone else's experience. We have gathered advice from those who have already gotten rid of addiction and live freely. They can also help you.
- Don't watch TV at night, it will save your nerves. Sleep 8 hours.
- If the urge to take a cigarette has become unbearable and you are at home, take a cool or contrast shower.
- Stop drinking strong tea and coffee. Caffeine increases a smoker's need for nicotine.
- Try not to overeat or use spices. Eat three times a day to avoid gaining weight.
- Throw out of the house everything that reminds of smoking - ashtrays, lighters, accessories.
- Try not to get into situations where you are used to taking a cigarette.
- Try not to get discouraged. As soon as a bad mood occurs, the legs will run to the tobacco stand on their own.
- If you go to bed no later than 10 pm, it will be easier to fight the urge to smoke in the morning.
- Try not to associate with smokers. First, it is easier to break this way. Secondly, some "comrades" will try to deceive you. Throwers' failures are often associated with feelings of envy on the part of 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 person to fight with himself, but for God anything is possible. If the desire to quit smoking is sincere, ask Jesus Christ about it in prayer. Just get on your knees and tell him, "Lord, I want to give up, help me. "Believe that He is powerful to save you from all sin, including smoking.
Smoking pills, a review of the most effective drugs
There are no drugs that can completely deal with the thirst to inhale tobacco smoke. The action of the funds is different - they reduce the severity of the withdrawal syndrome and help the body recover faster. You can find smoking pills in any pharmacy, consider popular and helpful medications.
Lobelin
A powerful medicine for people who want to quit smoking. It is an effective natural alkaloid found in Indian tobacco and has a complex effect on the body. If you follow the recommended course, the following effects are observed:
- the frequency of headaches decreases;
- irritability decreases;
- removes nervousness.
Lobelin regulates the work of the respiratory system, as a result of which more oxygen enters the body of the thrower and accelerated withdrawal from nicotine occurs. They drink 1 tablet up to five times a day for a week. The dose is then gradually reduced.
Plant composition
The best herbal product that tastes good and helps reduce the appetite for tobacco smoke. The product contains a complex of extracts:
- Clary Sage
- motherhood;
- like;
- шипки;
- oregano.
If you want to smoke, you need to dissolve 1-2 pills. The duration of the course can be any, the most important thing is that there is no harmful desire.
Varenicline
A powerful drug that will help get rid of addiction for those who can not control and control their desires and have a long history of smoking.
According to the official instructions for use, they drink one tablet twice a day with plenty of water. The dosage is increased gradually, at the beginning of the course they drink half 500 mcg once a day, from the fourth day one piece per day, and from the eighth day take 1 piece. 2 times a day.
The disadvantage of varenicline is its numerous side effects. Men and women who quit smoking experience nausea, bronchitis, increased body mass index, headache, and in some cases suicidal tendencies.
What happens in the body when you quit smoking
Keep in mind that the first positive changes in the body occur within 20 minutes after quitting smoking - blood pressure gradually normalizes. This information helps you set yourself up for further struggle.
Subsequent changes at certain 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 normalizes;
- two days - the taste sensations will become brighter;
- third day - physiological dependence disappears;
- week - the sense of smell will be fully restored: you will feel a smoker 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 resistance to colds will increase.
After one year, the risk of developing cancer of the lungs, larynx and esophagus will be halved. Those who quit 5 years ago have the same risk of dying from a myocardial infarction as non-smokers.