There is no need to convince anyone that smoking causes irreparable harm to health.In recent assessments of psychoactive substances in terms of harm, nicotine took third place. There is only heroin and cocaine ahead. And from the point of view of the formation of continuous dependence, it is a leader.
But even knowing this, people are in no hurry to change their habits, because
Why is it 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 at a meeting with friends become a kind of ritual.
This substance has a strong effect on the respiratory system and the central nervous system, 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 main neurotransmitters of the central nervous system. Reinforcement of needs occurs on an emotional level. And since nicotine is eliminated in about an hour, a fresh dose of positivity will be needed very quickly.
The brain issues a demand and if the need is not met, withdrawal symptoms appear.
Manifestations of addiction
Most often, a person realizes that he cannot live without cigarettes when, after a missed smoke break, he begins to feel nervous and unbalanced.Signs of persistent addiction are:
- the desire to smoke a cigarette immediately after waking up in the morning, before breakfast;
- increased concentration after a few puffs;
- normalization of the general condition after nicotine enters the body.
The restrictive measures taken by society against tobacco users are ineffective.
To get rid of smoking addiction, you need to find motivation, remove as many provoking factors as possible and strengthen your determination.
Who should not smoke
Many people want to say goodbye to harmful hobbies. But there are categories that should end their addiction to smoking as soon as possible.These people are particularly vulnerable and they simply cannot continue to inhale smoke without harming themselves:
Children and adolescents , whose body is not yet fully formed.Women planning pregnancy or carrying a child . Smoking 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 having a heart attack or stroke.Suffers from breathing problems : asthma, pneumonia, bronchitis, obstructive pulmonary disease.
Even if a person does not belong to a risk group, he should think about how to quit smoking gradually 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 determine the exact date of the start of the campaign to free yourself from addiction.
If, when you buy each new package, you write its price 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 packs. Buy a new pack only when there are no pieces 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 a little thing: 2-3 physical exercises, call a friend, that's it. take a walk
It is best to put away the first cigarette in the morning as long as possible and remove anything 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 consistent with the advice:
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 demands of his beloved wife - these are very significant motives. If you 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 should win the argument!
It is important for many to prove their qualities of strong will. In this case, it makes sense to tell your relatives and friends about your decision and firmly refuse 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 relieving discomfort when quitting smoking. This is facilitated by means that ensure that small doses of nicotine enter the body.
To ease withdrawal sensations, use:
- nicotine patch;
- anti-smoking spray;
- nicotine gum;
- inhaler.
The use of these tools gives only a temporary effect and does not solve the problem of complete liberation.
Psychotherapeutic activities
Psychotherapy methods help adjust a person's consciousness accordingly and eliminate the subconscious desire for tobacco products.
Psychotherapists use the following methods:
- Eriksonian 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 has an effect on reflexogenic points and activates the body's defenses.
When you quit smoking, a person becomes irritable. And acupuncture helps relieve symptoms of nervousness. The condition is leveled, resistance to stress increases.
Concluding the conversation about how to quit smoking, we emphasize that it is not only important 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.