Even die-hard smokers know that smoking is a harmful habit that has a detrimental effect on health. Many people dream of quitting smoking, but are afraid of the "withdrawal syndrome". We will discuss how to quit smoking quickly and effectively in our article.
In general, when we talk about smoking, it is more correct to talk about "tobacco" rather than "nicotine" addiction. According to the WHO International Classification of Diseases, tobacco dependence is a physiological behavioral disorder based on the use of psychoactive substances. True nicotine addiction is only one type of tobacco addiction.
What is nicotine addiction?
Nicotine is involved in many biochemical processes in our body. That is why smoking is the cause of the development of more than 40 different diseases. Tobacco smoke contains more than 7, 000 harmful chemicals, as well as carbon monoxide and tissue-damaging free radicals.
More than half of smokers dream of giving up this harmful habit, but before you fight smoking, you need to understand the reason why a person smokes. Doctors classify all causes of smoking into several types of smoking behavior:
"Stimulation»
This type of smoking occurs in those people who believe that the cigarette stimulates them, invigorates and relieves fatigue. Dependence in such people is psychological, and quitting smoking causes symptoms of vegetative-vascular dystonia and asthenia.
"Cigarette game»
People with this type of behavior smoke a little, often "for company" and no more than 2-3 cigarettes a day. They are more interested in accessories: ashtrays, snuffboxes, lighters, expensive types of cigarettes. Smoking is more of a game than an addiction.
"Relaxation»
It is very difficult for such people to quit smoking. For them, the cigarette is a means of additional pleasure during relaxation, and the smoking environment should be comfortable and relaxing.
"supports"
This type of smoking is necessary for a person to reduce emotional stress. Such people smoke in moments of shyness, anger, insecurity and in unpleasant situations.
"thirst»
This type is associated with a physical dependence on nicotine. A decrease in the level of nicotine in the blood forces a person to smoke, despite all prohibitions. It is this type of smoking behavior that can be considered true nicotine addiction.
"reflex»
Such smokers smoke reflexively without thinking about the fact of smoking. They smoke more often at work, in large quantities and "automatically". Most often they cannot explain the reason for smoking.
All of the above types of smoking behavior can occur either in isolation or combined in various combinations.
Tobacco addiction progresses with increasing smoking experience and passes through 3 stages of development:
- Stage 1 - initial. A smoker smokes occasionally because of psychological dependence. No physical dependence is observed at this stage.
- Stage 2 is characterized by initial manifestations of physical dependence on nicotine.
- Stage 3 combines pronounced factors of psychological and physical dependence on nicotine.
To find out if you have nicotine addiction, answer a few questions:
- Do you smoke more than one pack of cigarettes a day?
- Do you feel like smoking within half an hour of waking up?
- When you quit smoking, did you have a strong urge to smoke again and were you bothered by "withdrawal symptoms"?
If you answered yes to all 3 questions, you are highly addicted to nicotine.
The cause of addiction is nicotine itself, which reaches the brain within 7 seconds after the first inhalation of tobacco products. There, nicotine interacts with nicotinic receptors and promotes the production of neurotransmitters, including dopamine. These substances form nicotine dependence. As soon as the smoker takes a long break from smoking, the level of these substances in the blood decreases and a "withdrawal syndrome" occurs: craving for smoking, anxiety, reduced attention, restlessness and irritability, weakness, discomfort and malaise. A person develops cough, insomnia andother somatic symptoms. The duration of such a period can vary from several days to several months. That is why doctors recommend that those who quit smoking take special pharmacological drugs.
Interesting facts about smoking
| A fact about smoking | Description |
|---|---|
| The number of smokers in the world (WHO) | 1 billion people |
| Percentage of smokers by gender | 40% of all men, 9% of all women |
| In which countries is smoking more common? | Kiribati, Montenegro, Greece, Timor |
| In which countries is smoking less common? | Ghana, Ethiopia, Nigeria, Eritrea, Panama |
| Diseases caused by smoking | baldness, cataracts, early wrinkles, hearing loss, skin cancer, tooth decay, emphysema, osteoporosis, heart disease, stomach ulcers, miscarriages, spermatogenesis disorders, psoriasis, thrombarteritis obliterans, cancer of more than 15 organs |
| Annual mortality from smoking (WHO) | more than 7 million people (of whom 1. 5 million are women) - one person every 6. 5 seconds |
| Annual mortality from exposure to second-hand smoke (second-hand smoke) (WHO) | 1. 2 million people (of whom 64% are women and about 65, 000 children) |
| Popular myths about smoking |
|
5 best ways to quit smoking
Most smokers have tried to quit smoking at least once in their lives. Some succeeded, but others could not withstand the painful withdrawal symptoms and the attempt was a failure. In addition to willpower, you may need special medications or specialized help.
Tobacco addiction is one of the strongest addictions and develops much faster than, for example, alcohol addiction. That is why it is very difficult to treat.
1. Narcotics
Doctors use two types of drugs to treat nicotine addiction: nicotine replacement drugs (NRTs) and drugs that do not contain nicotine. These products are suitable both for those who want to completely quit smoking and for those who want to reduce the intensity of smoking. However, a positive result can be achieved only after eliminating psychological dependence, and WIP provides only a delay in time to solve this problem.
Medicines that do not contain nicotine
Medications that do not contain nicotine include nicotinic receptor antagonists (NRAs) and atypical antidepressants. However, atypical antidepressants are not officially used to treat nicotine addiction.
Nicotine receptor antagonist drugs prevent the interaction of nicotine with the receptors of the nervous system, and smoking cigarettes is no longer pleasant for the smoker.
ANR starts 1 week before the expected smoking cessation date and continues for 12 weeks. In the period from 8 to 35 days of treatment, it is recommended to completely quit smoking.
Advantages and disadvantages:
- the treatment period of ANR is several times shorter than that of NWP; drugs do not require gradual withdrawal; good therapeutic effect.
- available by prescription; have a complex dosage regimen; many contraindications; Do not take under 18 years of age, during pregnancy or breastfeeding.
Nicotine replacement drugs
Nicotine replacement products (NRTs) are designed to deliver nicotine directly into the human body to replace regular smoking. Such products are available in the form of lozenges, patches, gums, sprays and inhalers. Smoking cessation is achieved by alleviating withdrawal symptoms and gradually reducing the dose of the drug.
The time of penetration of nicotine into the blood and its presence in the body depends on the form of the drug. Nicotine patches are placed directly on the skin. The patch releases nicotine for 16-24 hours. Chews, sublingual tablets and sprays work faster, but nicotine stays in the blood for much less time. The fastest acting remedy is the nicotine spray. After its application, the effect occurs within 60 seconds.
Advantages and disadvantages:
- relief of withdrawal symptoms; suitable for people who do not want to completely quit smoking; minimal number of contraindications.
- requires consultation with a doctor before use; It cannot be used under the age of 18, during pregnancy and breastfeeding.
2. Psychotherapy
Psychotherapy helps form positive attitudes and instills skills that can control nicotine addiction. Psychotherapy is most effective when combined with medication. Psychotherapists often use Eriksonian hypnosis, cognitive psychotherapy and some other techniques. After only 2-3 sessions with a psychotherapist, the patient's need to smoke disappears.
Advantages and disadvantages:
- pronounced therapeutic effect; enhances the effect of drug treatment; Only 2-3 sessions are needed.
- requires a highly qualified specialist; depends on the motivation of the patient.
3. Acupuncture
This method is based on the effect of needles on biologically active points of the body, which helps to relieve withdrawal symptoms and the physical desire to smoke. Most often, a course of 3-10 procedures is used, during which needles are installed on acupuncture points on the hands and feet. Another popular method is a needle button, which is installed under the skin of the earlobe for a long time. The moment the urge to smoke appears, the patient presses it and the urge recedes.
Advantages and disadvantages:
- does not require the use of drugs; short course of treatment; no contraindications and side effects;
- requires high patient motivation; You can trust only a highly qualified specialist.
4. Consultation with a doctor
The first stage of nicotine addiction is psychological addiction. It is most often associated with the "smoking ritual". The reason may be the company involved, the association of smoking with a cup of coffee or driving a car. In young people, the initiation of smoking may be due to the desire to appear more mature, independent andto have a certain "status" position. In this case, the decisive factor for quitting smoking can be a conversation with a doctor - for example, a psychotherapist or narcologist. Awareness of the harm to health and the help of a specialist will help to get rid of the conditioned reflex that causes the desire to smoke.
There are free counseling centers whose operators will give advice over the phone at any time of the day and help you find the most effective way to quit smoking. The doctor will be able to recommend various programs and courses aimed at overcoming tobacco addiction.
Advantages and disadvantages:
- consultation with a doctor increases the effectiveness of any type of therapy; allows you to do without the use of drugs if you are highly motivated.
- will help only with a weak degree of dependence; high motivation is needed to quit smoking.
5. Behavioral therapy
This set of measures is aimed at creating favorable conditions for quitting smoking or reducing the number of cigarettes smoked. According to statistics, only 3-7% of smokers can stop smoking without the help of specialists and drug therapy. However, by changing your behavior pattern, it is much easier to quit smoking or reduce its intensity.
- Decide whether you want to quit smoking all at once or gradually. If not immediately, make a plan to gradually reduce the number of cigarettes you smoke.
- If you decide to quit smoking right away, set a date in advance when you will do so. Try to match it with an event that is important to you. On the eve of this day, smoke twice as much to saturate your body with nicotine.
- If you often smoke at work, stop smoking to coincide with your vacation or days off. Try to find a partner to quit.
- When phasing out, try not to smoke as long as possible after sleeping and eating. Put cigarettes, lighters and ashtrays out of your sight. Try not to smoke in the presence of children, relatives and in public. Frequent places where smoking is prohibited.
- Do not buy cigarettes in advance, try to smoke only half a cigarette.
- If you feel the urge to smoke, don't smoke right away. The strong desire to smoke lasts 3-5 minutes. Before doing this, do some exercise or take a light walk.
- Try to periodically quit smoking for a while: half a day, a day, a few days, etc.
- Go to the gym. Active physical exercise increases the production of pleasure hormones and relieves withdrawal symptoms.
Advice from doctors for those who want to stop smoking
Nicotine addiction manifests itself on a psychological, emotional and physical level. According to doctors, the main key to success in quitting smoking is strong motivation. That is why every smoker should know the harmful effects of smoking and the benefits of quitting.
Most doctors are skeptical about the ability of an "experienced" smoker to quit the habit on his own. Experiments with drugs for nicotine replacement therapy are no less dangerous.
Nicotine addiction therapy must be complex and individually tailored. There are several techniques developed that can effectively combat the problem. Treating addiction is a serious and time-consuming task. Without a doctor's consultation and supervision, achieving success will be much more difficult. After assessing the degree of addiction and the characteristics of your body, a qualified specialist will choose a treatment scheme suitable for you. Only in this case the result will be positive and expected.
Popular questions and answers
After deciding to quit smoking, many smokers start studying this topic on the Internet. We have selected the most popular questions and addressed them to our expert.
- Why is it so hard to quit smoking?
Nicotine addiction affects all areas of the human body: psychological, emotional and physical. In terms of the strength of attachment, doctors compare it to alcohol and drug addiction. When you stop smoking, a "withdrawal syndrome" occurs. Alleviating these symptoms is the most difficult task. Treatment requires a long-term, complex and professional approach.
- Is it possible to quit smoking suddenly?
With strong motivation, this approach to the problem will be most effective. If you have a strong addiction, doctors recommend that you quit immediately. Nicotine replacement therapy or nicotinic receptor blockers will help ease withdrawal symptoms.
- How is quitting smoking going?
When quitting smoking for several days, and sometimes months, symptoms of the so-called "withdrawal syndrome" appear: craving for smoking, anxiety, reduced attention, restlessness and irritability, weakness, discomfort and malaise. Cough, insomnia and other somaticsymptoms intensify.
- When does the urge to smoke go away?
The strongest desire to smoke appears within a week. Later, the urge to smoke subsides, but may continue for another one to several months. Doctors consider an attempt to quit smoking successful if the patient does not smoke for six months.
- Is it okay to smoke sometimes?
There is no "safe" level of smoking. According to statistics, if a person smokes just one cigarette a day, he increases the chance of heart disease or stroke by 30-50%. Each "occasional cigarette" can lead a former smoker back to nicotine addictiondependence.
- Why do people gain weight when they stop smoking?
The main cause of weight gain is "stress eating". When quitting smoking, people often snack instead of smoking breaks, which leads to weight gain. Sometimes smoking disrupts the endocrine system, leading to a loss ofweight After quitting smoking, weight may return to its previous level.