You don't need to convince anyone that smoking causes irreparable harm to health.In recent ratings of psychoactive substances in terms of harmfulness, nicotine takes third place. Only heroin and cocaine to come. And from the point of view of forming a sustainable addiction, it is leading.
But even knowing this, people are in no hurry to change their habits because
Why is it hard to quit smoking?
The craving to smoke quickly becomes an important part of an individual's existence. A few puffs after lunch or at a meeting with friends become a kind of ritual.
This substance has a powerful effect on the respiratory and central nervous systems, worsens the composition of the blood 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 the nicotine is eliminated in about an hour, a new dose of positivity will soon be needed.
The brain issues a request and if the need is not met, withdrawal symptoms occur.
Manifestations of addiction
Most often, a person understands that he cannot live without cigarettes when, after a missed break, he begins to feel nervous and unbalanced.Signs of permanent addiction are:
- the desire to smoke a cigarette immediately after getting up in the morning, before breakfast;
- increased concentration after several injections;
- normalization of the general condition after the introduction of nicotine into the body.
The restrictive measures taken by society against tobacco users are ineffective.
To get rid of tobacco addiction, you need to find motivation, eliminate the provoking factors as much as possible and strengthen your determination.
Who should not smoke
Many people want to say goodbye to harmful hobbies. But there are categories that need to end their addiction to tobacco as quickly as possible.These people are particularly vulnerable and simply cannot continue inhaling smoke without harming themselves:
Children and adolescents , 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 formation 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.Sufferers of 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 give up an antisocial habit on your own or with the help of specialists.
Psychological preparation
It is necessary to accurately determine the start date of the campaign in order to get rid of the dependency.
If you write down the price of each new package on a piece of paper, 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 cigarette boxes. Buy a new pack only when there are no units left in the previous one. If you need to smoke, you should not open the package right away, it is better to hold it in your hand for a few minutes and during this time do something small: 2-3 physical exercises, call a friend, just take a walk.
It is better to delay the first cigarette in the morning as long as possible and remove everything that reminds you of smoking, out of sight.
You can draw up a scheme according to which you will have to introduce days without cigarettes - first one a week, then two, three. This approach is fully compatible 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 requests of his beloved wife - these are very significant motives. If you make a bet with a friend that you can say goodbye to cigarettes, it will be much easier to resist smoking - it's a matter of principle, you have to win the argument!
For many, it is important to prove their willpower. In this case, it makes sense to tell your relatives and friends about your decision and decisively 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.
Quitting a habit with medication
If a person is not sure whether it is possible to quit smoking gradually on his own, it makes sense to go to a clinic.
Replacement therapy
Medical methods are aimed at alleviating the discomfort of quitting smoking. This is facilitated by means that ensure the entry of small doses of nicotine into the body.
To ease 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 release.
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:
- Eriksonian hypnosis;
- rational, cognitive, behavioral psychotherapy;
- Alan Carr technique.
Practice shows the high effectiveness of psychotherapeutic impact. The result can be achieved after several sessions.
Acupuncture
Acupuncture affects reflexogenic points and activates the body's defenses.
When quitting smoking, a 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 important not only to make a decision.It is important to take action without putting anything off until tomorrow.. Every long journey begins with the first step. Start small and gradually reach your goal.