Smoking cessation 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 the third year already.And another, like Mark Twain, gave up more than once - this continued until the first event with alcohol.

In general, both have a happy attitude to alcohol, they can drink together on holidays or on vacation, but one remains resistant to tobacco products, and the other is intolerant.

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

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

"Let's smoke, comrade, one by one..."

Everyone is now more or less aware that the 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 is reduced, the body feels a lack of something familiar and signals: "I want more!"

Advertising for anti-tobacco products relies on this addiction, calling for switching to an electronic cigarette instead of a regular cigarette or chewing a special gum - that is, an attempt to trick the body.

But experts (psychologists, narcologists) know that the main cause of addiction is psychological.It's the reason you start smoking, it's before the first cigarette.Freud called smoking a consequence of oral fixation, a desire to return to a state of comfort and security at the mother's breast.For the same reason, people overeat or chew something continuously.Because of this, among other things, a myth appeared that those who give up 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.Please note: in old movies, everyone smokes.Aristocrats and actresses blow smoke rings aesthetically;a cigarette among soldiers serves as a symbol of brotherhood;cowboys puff from a cigar or cigarette;Holmes and Poirot are brilliant while smoking;nothing to say about the Indian Peace Trumpet.Perhaps these are the machinations 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.

Romantic flair creates belief: if you light a cigarette, you are a macho or a femme fatale;clever and mysterious;above others, chosen;creative personality;a good man, a faithful 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 this as a model from childhood;if there are many smokers in a company, there is a desire to join the majority, especially if it is a new job (class or group from an educational institution) and the person wants to join the team.Teens may have peer pressure to prove their maturity.And, of course, simple human curiosity.

What happens when you stop smoking?A person finds himself out of place in a company, timid and cannot meet a girl without a cigarette, feels constant discomfort, is stressed for some reason, nervous, irritable, etc.Many risk breaking and grabbing the "pacifier" again.

Talking about the health hazards of smoking: lung cancer, gangrene of the limbs, blood vessel problems, heart, stroke, heart attack, bad skin, pregnancy difficulties, potency problems, the prospect of early death - do not enlighten, but only irritate smokers.

Even if your voice is hoarse, plaque has appeared on your teeth and tongue, chest cough, shortness of breath, phlegm, pain, insomnia, pulsations in the temples - the first symptoms of impending problems - this does not help you overcome your addiction.Education (notes for students and parents, lectures from doctors, instructions from sports coaches, etc.) plays a major role in the prevention stage to prevent people from smoking their first cigarette.

Not everyone is concerned about money: they say, I can afford it.Cars, travel and other pleasures that can theoretically be bought with the money saved are for the smoker a symbol of deprivation and limitation in other needs.

Therefore, if you decide to quit smoking, it is important to get to the root of the problem - to understand what smoking brings you (what it gets rid of) and how to satisfy this need in a different way.Otherwise, the smoker will be hampered by the fear of losing something by giving up nicotine and will be left without support and support.

Realize that it's an addiction and you're not losing anything, you're freeing yourself from it.

Ways to get rid of addiction

• "Various proprietary techniques. Here are two of them: "The Easy Way to Quit Smoking" by Alan Carr. I interviewed a dozen friends who were ex-smokers, and three of them responded that this book had helped them.It was written in 1985 and is still the world's most popular guide to quitting smoking.Postulates:It's easy to start living without nicotine at any age;willpower is not only unnecessary, but rather a hindrance.Those who give up smoking with the help of willpower, according to the author, experience torment - 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 have to make a conscious decision and "not hope, but know that you have already given up 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 conveys to the readers that they will only benefit if they give up the addiction. "Four stinking sighs" by Vladimir Zhdanov- a well-known technique.Designed to instill an 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 puffs while chewing the smoke.The fourth time you should take lungs full of smoke.Then, straining the abdominal muscles, cough for a long time.Write down on the package the date and time you took 4 smelly breaths.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.Discuss with a specialist whether to stop immediately or gradually, whether it is worth replacing the cigarette with something else in the beginning.The doctor will advise a diet, choose sedatives, antidepressants, monitor blood pressure and observe changes at various stages.
• Coding, hypnosis.It affects the subconscious, the goal is to create a conditioned reflex against smoking.The specialist can put the patient in a state of hypnotic sleep, but this is not necessary.

So, my good friend once downloaded for his mother, a smoker with almost 30 years of experience, a psychotherapy session aimed at quickly getting rid of addiction.Mom watches the video and a few days later the family suddenly realizes that she doesn't smoke.I couldn't stand it, I even threw away the opened package.Surprising, but true: more than 10 years have passed since then.

• Neuro-Linguistic Programming.One of the premises (axioms) of NLP is: "Change can be instantaneous."Various NLP techniques are aimed at quickly replacing the negative with the positive, reprogramming the consciousness.You can contact a psychologist who uses this method.
• Acupuncture.It changes the conditioned reflex that is smoking.The reflexologist affects certain points and interrupts the chain of impulses.

You yourself can whenever you want to smoke use your finger to massage the point at the front of the throat, in the middle of the pit at the base of the neck, in the hollow.

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

• Abrupt removal of cigarettes in a new environment, with relocation.Settle in a remote location without access to cigarette products or travel with non-smoking friends.After a month you can change: get clean and get used to not smoking.Radical and effective.
• Throwing myself into work, sports and creativity.Participation in congresses, festivals, competitions, etc.You need a calendar with no days off, a busy schedule to quit smoking.The point is to make it interesting, then you'll be less likely to remember your habit - sorry, addiction.
• Restructuring of consciousness: passion for spiritual teachings, healthy lifestyle, going to an eco-village, pilgrimage to holy places and the like.One of my friends quit smoking, fascinated by Torsunov's lectures, Ayurveda and Krishnaism.Many years have passed since then, she has ceased to be a Hare Krishna, she is neutral towards religions, but she still does not smoke.

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

• Substitutes: Electronic cigarette.The method is controversial.Now they say that its use is harmful, the substances inside are toxic, and the effect of the cigarette itself as a means of quitting smoking is small.However, there are people whom it has really helped.Nicotine gum, tablets, patches, hookah, herbal cigars, vapes and the like.Alan Carr categorically calls for immediate cessation of smoking once and for all and forgetting 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 quit 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 the decision to quit smoking forever.
• Give it up - that's all.An old friend of mine, once a heavy smoker of 20 years experience, did just that - without books, techniques, gum or e-cigs.And he does not believe that it is difficult to cope alone.After all, the most important 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 no longer stressed.If, on the contrary, you are used to smoking on vacation, then during the period of refusal you should be loaded with activities to the maximum extent.

Another approach- on the contrary, choose a situation that makes you dizzy to understand: if you experienced such stress without a cigarette, you can continue to live without it.The same Carr, after going through these options, came to the conclusion that he did not need to choose the time, so as not to delay and not be fooled.The best time is RIGHT NOW.

1. If possible, remove from sight, hearing and smell everything related to smoking.Get rid of ashtrays, lighters, cigarettes.
2. If you decide to phase out, buy a pack only after you finish the previous one.Do not accept blocks.Reduce the number of cigarettes you smoke per day.Smoke the cigarette only halfway and do not take deep puffs.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. Provide yourself with a pleasant physical activity: slow jogging in the morning, 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 train with a trainer first - he will make sure that you perform the exercises correctly.
7. Massage and meditation will also help you relax and have fun without using nicotine.
8. Avoid places and companies where there is smoking, try not to inhale 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 to the situation: you have already freed yourself, but they have not yet.It is not smoking that brings them pleasure, but they cannot enjoy life without a cigarette.
9. Those who have gone this way 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, restored and improvement occurs.

Treat your condition as a minor ailment, try not to succumb to the tricks of the brain such as "just one cigarette", "it's hard not to smoke now, I'll choose a better time to quit".Keep a diary: "I gave up smoking - the consequences by days."Notice how you feel and record the result: a week, a month, three without poisoning yourself.

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

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

Review your diet

In general, sweets help to overcome drug addiction, but prefer slow carbohydrates, such as fruit (rather than candy).

• Drink more clean water - it cleanses the body and reduces nicotine cravings.
• You must eat honey - mix a teaspoon in a glass of water in the morning and drink it on an empty stomach.
• Replenish the reserves of vitamin C - nicotine removes it from the body.Citrus and blackcurrant 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 these provoke smoking.It is recommendedliver, boiled potatoes, carrots, cauliflower, eggplants, tomatoes, cucumbers, peanuts, peas, beans, bread, sea fish, carrots and other products with a small content of nicotinic acid.

Thus it became known as blunting the urge to smoke.cold (!) salad fromboiled potatoes, fried eggplants and fresh tomatoes.

• Carry with you and chew when you want to smoke: cheese "laces" (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 fruits.
• Drink milk - now it is due to you "because of its harmfulness", it cleanses the lungs, throat and bronchi.
• Scrolling lemon and honey through a meat grinder (1: 1) will also help get rid of the effects of smoking.For one month, eat a tablespoon before meals.

How to reduce the urge 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 overeat.Repeat several times a day.

For the same purpose, use ginger, yarrow 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 way is to mix dried oats with tobacco.
4. Oats, rye, millet and barley (all 100 g) are poured with boiling water (1 liter) and left on the stove for 8-10 minutes.Strain the broth and put it in a thermos.It will be ready in a day.Drink half a glass 3-5 times a day before meals.

Oats are usually very good for withdrawal (withdrawal) symptoms.Perfectly restores vitality, calms, improves sleep and causes aversion to nicotine.

There are many recipes for cooking.Before going to bed, you can grind the grains (1 tablespoon) and add cooled water (2 cups).In the morning it is boiled and drunk 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 by half with water.Sugar, honey or jam - to taste.They drink this tea 5-7 times a day, but you should not take it late at night.The course of admission is one month.Attention: it is dangerous to use by pregnant women and during breastfeeding, tuberculosis patients and people whose skin reacts to the sun.

Attention: it is dangerous to use by pregnant women and during breastfeeding, tuberculosis patients and people whose skin reacts to the sun.

6. Add chicory, nettle, mint and valerian to the black tea (ratio 2:1:1:1:1).Use as a tea.
7. Take equal proportions of blackcurrant, oregano and mint leaves.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 cup 4-5 times a day for a month.
9. Burdock juice is mixed with water.Drink before going to bed for a month.

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

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

Good luck and may the Force be with you!