They are trying to overcome nicotine addiction today with the help of various tricks - electronic cigarettes, plaster, psychotherapeutic techniques. At the same time, many are thinking about how to quit smoking at home, and if this idea is feasible, because over the years, a real addiction to tobacco is formed not only by the physical level, but also by the psychological one. .
Smoker's Sufferings
Today it is difficult for amateurs to get up. The state, taking care of the health of citizens, has significantly restricted the rights of smokers. And now, a large army of fellow citizens, addicted to tobacco, is forced to gather together in designated smoking areas, leave the usual "smoking rooms" at the entrance, suffer from the "hunger" ofnicotine when visiting different institutions.
And then there is a new law on the street - it is proposed to ban smoking closer than 10 meters from the entrance, as the residents of the lower floors complain about the tobacco house that penetrates from the street into the premises. Can you imagine the picture - a respected father of the family leaves the house, runs 10 meters away from the entrance and hides in the bushes to smoke? There is only one thing left - to smoke at home, that is, to endanger the health of your loved ones.
In this situation, even an experienced smoker thinks about how to give up a long-term habit. As he raises himself, he remembers how much money is literally scattered in the air along with tobacco smoke. After all, a pack of cigarettes has risen in price several times over the years, and the quality of tobacco products has dropped in the same ratio and instead of the usual smell of tobacco from a cigarette today it smells like organic fertilizer. In addition, health fails - a dry cough in the morning tears in the lungs, the pressure rises and the heart is playing jokes.
Sighing resignedly, the person decides to break the bad habit. But how do you quit smoking if there is no willpower and any stressful situation is troubling? A real "pull" begins, the hand itself extends a cigarette and the body demands a "soothing" dose of nicotine, otherwise the people around are forced to communicate with an inadequate person who reacts irritably to every little thing. In response, those lucky enough to quit smoking argue that the main thing is motivation.
Motivation to quit smoking
Many experienced smokers realize that their addiction is not physical, but psychological. Cigarettes give self-confidence, help to relax, calm down, think about their actions in stressful situations. The daily ritual becomes a habit and now a cup of coffee in the morning is unthinkable without “replenishing” nicotine.
At the same time, a person realizes that smoking causes a serious blow to his health, but he can not give up a bad habit. Any confidential conversation on the subject, requests from relatives, an example of friends who shared cigarettes will not have the desired effect until the person is aware of his problem.
Well I know You can quit smoking only when you want to! A person must independently motivate himself to fight smoking and reach an agreement with his subconscious, which plays a key role in connecting with an addiction. An example is the story of two men.
The first of them smoked for many years, automatically noticing that after each smoked cigarette a characteristic cough appears, in the morning the heart is crushed and the thick saliva leaves the lungs. Gradually, he began to realize that the smell of cigarettes and smoky clothes disgusted him. As a result, one day he just realized he didn’t need it and quit smoking forever, and saw the “withdrawal” and accompanying breakdowns.
Another successful young man, with 10 years of smoking experience, succumbed to his wife's persuasion and pressure from relatives and resolutely decided to "quit". He could not take a cigarette in his hands for several weeks, but as soon as he arrived at an alcoholic event, his subconscious mind lifted the restriction, and he smoked again with abduction and returned to his old habit until the next attempt tocope with the tobacco monster.
How to motivate yourself to quit smoking, which method is considered the most effective and will help to cope with psychological dependence on smoking at home? Let's examine the most popular techniques.
How to quit smoking yourself without pills?
To get started, you need the right mental attitude. If you are determined to break a bad habit, try following the 5 basic guidelines:
- Do not listen to advice about quitting smoking gradually. Reducing the number of cigarettes you smoke will not solve the problem. It is necessary to quit smoking immediately, immediately, without extending your decision for an indefinite period. Get rid of any items that remind you of an addiction - send the remaining cigarettes in the trash, remove the ashtray, lighter, matches. Wash clothes that smell like tobacco smoke.
- Review your habits and be aware of actions related to psychological addiction. If your morning cigarette was accompanied by a cup of coffee, replace it with tea. If an alcohol party or friendly gathering is unimaginable without traditional smoke breaks, give them up for a while. Better yet, make a bet with your friends that you will not touch a cigarette for the next 10-15 years. Just put something really valuable to you.
- Do not succumb to the provocations and opinion of "knowledgeable" people who claim that it is impossible to suddenly give up an experienced smoker, because latent diseases will appear immediately. On the contrary, every day the internal organs and lungs will be gradually cleansed of nicotine and tobacco toxins, as a result, the state of health will improve.
- Motivate yourself to fight smoking, understand all the "minuses" of a bad habit, make sure smoking cessation comes from within, this will help remove nicotine addiction to the subconscious level.
The main stages of motivation are awareness of the harm of smoking and the degree of threat to one's health, which can be supported by undergoing a thorough medical examination and watching videos about the serious consequences of long-term use. of tobacco.
Most popular smoking cessation methods
So you have decided to quit smoking and are looking at a range of options to help you get through a difficult recovery period. In this case, simple tricks will help that do not require a visit to the doctor, purchase of medication and special material costs.
How to leave yourself alone for a man at home?
There are several known methods for developing aversion to smoking, one of which is called:
Four Windy Spirits
- it is necessary to improve and regulate the maximum sensations from inhaling tobacco smoke. To do this, you need to inhale the tobacco smoke and hold it in your mouth for at least 30 seconds while making chewing movements with your mouth closed.
- After half a minute, you can leave smoke in your lungs. In this case, there is a desire to cough. Do not resist, cough.
- Using the same technique, take 2 more puffs as you chew the smoke and hold it in your mouth.
- For the 4th time, simply pull out the smoky lungs and then cough slowly, contracting the abdominal muscles. Then, on the package, write down the time when you "breathed in the wind" and stopped smoking.
If an unbearable urge to smoke arises, repeat the procedure with chewing smoke and try to increase the intervals between such sessions. Soon the body will react to the cigarette with disgust, and the desire to smoke will evaporate.
Milk cigarettes
This technique forms a persistent aversion to smoking. Just inhale milk cigarettes or fermented milk drinks and dry completely. They have a disgusting taste, so smoking for more than 5-7 days is impossible. During this time, a special reflex develops, which causes the rejection of any tobacco product.
Replacement Method
This is a very nice way to replace cigarettes with various tasty substitutes. As soon as you feel the urge to smoke, immediately add lollipop, gum, chocolate or grind the seeds and nuts. This method is more suitable for men, as it has a side effect that is unacceptable for women - weight gain. But in this case, you can avoid the appearance of excess pounds if you replace sweets with sugary natural fruits (for example, from pineapple) or dried fruits.
Stimulation of pain
A regular hand band can bring an ex-smoker into the moment when there is an uncontrollable desire to smoke a cigarette. Just click the rubber band in your hand, and the thoughts of smoking turn into painful sensations. With a strong motivation, this is a very effective way to prevent relaxation.
How can a girl quit smoking on her own?
Many psychologists note that the fair sex are much more motivated to quit smoking than men. And this is not surprising, because smoking affects the appearance in the most unfavorable way.
Yellow plaque teeth, bad complexion, hoarse, smoky voice, the smell of tobacco from clothes and hair do not give beauty to a woman. Such a lady prefers to alienate a man rather than attract his attention. In addition, nicotine has a very negative effect on reproductive function and can cause fetal defects if a pregnant woman smokes. Therefore, ladies are much more successful in overcoming the desire for a bad habit and returning to a healthy lifestyle. What methods help them in this?
Nicotine patch
You can buy such a piece of land in any pharmacy. It is attached to the forearm or the outside of the thigh. They change records every day. Nicotine from the patch penetrates the skin and deceives the body, stifling the desire to smoke.
On average, the course of treatment lasts about a month; every week the nicotine concentration should decrease. For the same purpose, you can switch to nicotine gum, herbal cigars and similar substitutes.
Electronic Cigarettes
For many, it is the vaporizers (electronic cigarettes) that have become a real lifesaver from nicotine addiction. It is even fashionable to be a vaper now. Instead of tobacco, such devices contain a special liquid, which evaporates from the surface of the heating element and turns into a cloud of aromatic vapor that looks like tobacco smoke. This is a real revelation for a smoker with a strong psychological addiction, as all the signs of smoking remain, but without the harmful ingredient nicotine.
Tablets and drops
Nicotine cravings can be alleviated with medication. For this purpose, take Tabex or Nicorette tablets. The dosage of the medication and the duration of the course of administration should be determined by the physician. These drugs gradually reduce the desire to smoke and form an aversion to nicotine.
Another drug, Tabamex, has recently appeared on the pharmaceutical market. This innovative drug for nicotine addiction comes in the form of drops and gel. For many smokers, the drug has become a real savior, which discourages the desire to smoke without the accompanying side effects - gaining excess weight or mental instability.
The preparation contains a complex of vitamins and extracts from medicinal plants, the action of which is aimed at reducing the need for nicotine. Users notice that taking the drops almost immediately discourages the desire to smoke and the gel removes yellow plaque on the teeth and eliminates the smell of tobacco. One course of therapy is enough to get the desired effect. So far, you can only order the medicine on the manufacturer's website, not sold in pharmacies.
Acupuncture
Psychological dependence on nicotine is formed at the level of the reflex, fixed in the cerebral cortex. During the acupuncture procedure, the reflexologist acts at certain points that interrupt the chain of impulses that go to the brain and thus suppress the desire to smoke. After just a few sessions, a person stops feeling hungry for nicotine and can soon do so easily without addiction.
Neurolinguistic programming method
Judging by the evaluations, this is one of the most effective methods, but only if the person has decided to quit smoking and the procedure is performed by a professional who practices this method. In fact, it is common hypnosis that reprograms consciousness. As a result, negative attitudes change into positive ones, and a person abandons a habit that is harmful to health.
Of course, all of the above techniques are suitable not only for women but also for men. In addition to these options, a variety of folk remedies can be used to help alleviate cravings for nicotine.
Popular recipes
To reduce tobacco dependence, herbalists suggest using the following recipes:
Oats
The old-fashioned way of combining tobacco with powdered, oatmeal helps well from tobacco addiction.
But today no one smokes hand-rolled cigarettes, and pouring tobacco from a cigarette, mixing it with the desired ingredient and then refilling the shells is a long and tedious process. Therefore, it is better to use a decoction of oats. To prepare, grind the oatmeal and add 1 tbsp. powder in a glass of cold boiled water. Leave the composition overnight to infuse, simmer in the morning, drain and drink instead of tea.
Anti-smoking gum
Peel, chop and mix fresh horseradish root with an equal amount of chopped plantain leaves. Then spoon this mixture into your mouth and chew. The released liquid should be swallowed, and the dry residue should be spit out. This way, you can stifle the urge to smoke and avoid relapse. For the same purpose, you can use bird cherry branches, currant, ginger root or calamus.Rinse
Rinsing the mouth with soda or saline is recommended to combat nicotine cravings in the first few days of quitting. Once there is an irresistible urge to smoke, you should rinse your mouth with a solution prepared in the amount of 1 tbsp. soda or salt in 200 ml of warm boiled water.
Pros of Cigarette Free Life
When you quit smoking, the first week is the hardest thing to do, and then it will be much easier. Along with cigarette smoke, diseases will disappear, health, mood will improve and soon you yourself will notice the following positive results:
- the shortness of breath and dry cough of a smoker will disappear;
- free breathing will return, the lungs will be cleansed of toxic substances;
- the risk of cardiovascular and oncological diseases will be significantly reduced;
- chronic upper respiratory tract pathologies will disappear;
- immune system functions are normalized, the body's defense is restored;
- mood will increase, nervous system will be strengthened;
- condition of face, skin and hair will improve;
- yellow tobacco plaque will clean your teeth;
- efficiency and mental activity will increase, as the brain will not suffer from hypoxia;
- the unpleasant smell of tobacco from clothes will disappear;
- and finally, a considerable saving of the family budget will be a nice bonus.
For the sake of this list of benefits, it is worth considering quitting smoking. Moreover, a healthy lifestyle, snow white smiles, a fresh complexion and other proofs of excellent health are in vogue now, which is absolutely incompatible with smoking.
Reviews of smoking cessation methods
See # 1
Smoking for over 20 years, smoking his first cigarette as a teenager. At the time, the cigarette was a symbol of independence for me, it gave me authority in the eyes of others. Over the years, health problems began, youth left, but the habit remained. When doctors warned that he had problems with blood vessels and everything could end in a stroke, he seriously considered quitting smoking.
I tried many remedies - from nicotine pills and electronic cigarette pills, but I kept failing. After all, smoking cessation medicine helped me. Since it was discontinued. Now even the smell of cigarettes is disgusting.
See # 2
Quit smoking two years ago. At the time, my wife and I were waiting for our first baby and she just couldn’t stand the smell of tobacco. Even if I immediately used toothpaste, my clothes and hair were still wet from the smoke. I myself have long thought about how to say goodbye to a bad habit.
In the end, I just gave myself a set of instructions, but I did not give up suddenly, but gradually reduced the number of cigarettes smoked. When I got to 2 a day, I noticed that I almost didn’t like smoking. And there was no time for smoke breaks - work, part-time work, family, small children. As a result, I simply forgot about cigarettes and now I am absolutely indifferent to smoking.