It is not necessary to convince anyone that smoking causes irreparable damage to health.In the latest rankings of psychoactive substances in terms of harmfulness, nicotine took third place. Only heroin and cocaine remain ahead. And from the point of view of persistent addiction formation, it is the leader.
But even knowing this, people are in no hurry to change their habits, becauseI don't want to be in an awkward situation.. They are not sure they can overcome their addiction even by gradually reducing the number of cigarettes they smoke.
Why is it difficult 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.Both psychological and physical attachment are formed under the influence of nicotine..
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 how nicotine enters the body: through a cigarette, a hookah, a vaporizer or an 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.The reinforcement of needs occurs at an emotional level.. And since nicotine is eliminated in about an hour, a new dose of positivity will be necessary very soon.
The brain makes a demand and if the need is not met, withdrawal symptoms appear.The mechanism of tobacco addiction has been set in motion.. It starts working regularly after a few days of regular consumption of tobacco products. The individual becomes a hostage to his addiction.
Manifestations of addiction.
Very often, a person realizes that he cannot live without cigarettes when, after a smoking break, he begins to feel nervous and unbalanced.Signs of persistent addiction are:
- the desire to smoke a cigarette immediately after getting 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 adopted by society towards tobacco users are ineffective.To say goodbye to a bad habit, the sincere desire of the smoker is required.and remarkable willpower, since not everyone can cope with withdrawal symptoms.
To get rid of tobacco addiction, you need to find motivation, eliminate provoking factors as much as possible and strengthen your determination.A strong-willed person can decide that he will quit smoking here and now and carry out his decision.. But only a few are strong-willed, so most have to resort to quitting smoking gradually.
Who should not smoke?
Many people want to say goodbye to harmful hobbies. But there are categories that should end your tobacco addiction as soon as possible.These people are especially vulnerable and simply cannot continue inhaling smoke without harming themselves:
- Children and adolescents, whose body is not yet fully formed.
- Women planning a pregnancy or are pregnant. 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 having a heart attack or stroke.
- Suffers from respiratory problems.: asthma, pneumonia, bronchitis, obstructive pulmonary disease.
Even if a person does not belong to a risk group, he or she should think about how to gradually quit smoking as soon as possible.
How to say goodbye to addiction
You can quit an antisocial habit on your own or with the help of specialists.Making a healthy choice is the right decision. Experience shows that it is best to quit smoking gradually.
Psychological preparation
It is necessary to accurately determine the start date of the campaign to free yourself from addiction.Let it be some kind of holiday or the first day of vacation.. If the desire to inhale smoke arises most often at work, start on Saturday or during the holidays. It is necessary to draw up an approximate schedule according to which the number of cigarettes smoked per day will be reduced.
If, when purchasing each new package, you write down its price on a sheet of paper, at the end of the week you will get an interesting result. Can hit:a significant part of the family budget is spent on the purchase of harmful goods. Wouldn't it be better to spend the money on more useful purchases?
The right mental attitude will not only strengthen your determination but will also help you achieve your goal.
Action plan
Among the advice from doctors and psychologists is this: do not buy cartons of cigarettes. Buy a new pack only when not a single piece remains from the previous one. If you need to smoke, do not open the package right away, it is better to hold it in your hand for a couple of minutes and during this time do something small: 2-3 physical exercises, call a friend, just take a walk.
It is better to postpone the first cigarette in the morning as long as possible and remove everything that reminds you of smoking from sight.The lighters and ashtray go in the back corner.. The pack of cigarettes is taken out of his pocket. An addict must use all means necessary to extend the period between doses of nicotine.
You can draw up a scheme according to which you will need to introduce cigarette-free days: first one a week, then two, three. This approach is fully consistent with the advice: you need to stop smoking gradually.
Motivation
Serious motivation is important to support the desire to achieve the goal.The birth of a baby, whose health must not be harmed, or the requests of his beloved wife are very important reasons.. 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 have to win the argument!
For many it is important to demonstrate their strong-willed qualities. In this case, it makes sense to communicate your decision to your family and friends and resolutely refuse the possibility of smoking.In this situation, breaking a promise becomes fundamentally unacceptable..
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.
Break a habit with the help of medicine
If a person is not sure whether it is possible to gradually quit smoking on his own, it makes sense to go to a clinic. A narcologist will help you create an optimal schedule for getting out of the situation., will select replacement medications and, if necessary, prescribe a sedative.
replacement therapy
Medical methods aim to relieve discomfort when quitting smoking. This is facilitated by means that ensure that small doses of nicotine enter the body.With this technique the brain is "tricked" by offering it not the usual dose, but a very small one.. This reduces the level of dependency.
To relieve the feeling of 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
Psychotherapy methods help to adjust a person's consciousness accordingly and eliminate the subconscious desire for tobacco products.
Psychotherapists use the following methods:
- ericksonian hypnosis;
- rational, cognitive and behavioral psychotherapy;
- Allen Carr technique.
Practice demonstrates the high effectiveness of psychotherapeutic influence. The result can be achieved in several sessions.
Acupuncture
Acupuncture acts on reflexogenic points and activates the body's defenses.The impact on certain areas causes the blocking of nicotine addiction.
When quitting smoking, a person becomes irritable. And acupuncture helps relieve symptoms of nervousness. The mood is leveled, resistance to stress increases.
The effectiveness of the method depends on the professionalism of the doctor.and the patient's burning desire to escape the captivity of nicotine.
Concluding the conversation about how to quit smoking, we emphasize that it is important not just to make a decision.It is important to act without leaving anything for tomorrow.. Any long journey begins with the first step. Start small and gradually reach your goal.