Heavy smokers who are trying to eliminate harmful nicotine addiction for the first time face an irresistible force-a strong desire for ordinary occupations. A person can hold on for days and months, then loosen, feel guilty, and lose interest in trying again for a long time. Consider how to quit smoking at home without consulting an anaesthetist and psychotherapist, and without resorting to suspicious methods.
Causes of tobacco addiction
To get rid of the habit, you need to understand its nature. Addiction develops in two directions: psychological and physical.
The psychological aspect is much stronger-no one has a cigarette in their mouth, they later came to this profession under the pressure of social and emotional environment. In 90% of cases, the fight against nicotine addiction succeeded after determining the factors that prompted the first smoking.
Psychologists and sociologists determine the following causes of the problem:
- An example of people around you, especially your parents. Children unconsciously strive to grow up and imitate older children.
- Try to adapt to the environment. If an adult enters the smoking team, they can smoke. Many people are addicted to nicotine in the military, school or prison.
- Systemic stress. Cigarettes give a sense of calm and temporarily stimulate the process of thinking.
Studies have shown the relationship between social aspects and the development of bad habits. In dysfunction and single-parent families, the relationship between parents is strained, divorce, and single-person families, the risk of nicotine addiction increases. Women are accustomed to smoking nicotine faster, so it is more difficult to quit smoking.
At the same time as psychological dependence develops into physical dependence, which is not easy to quit. Seven seconds after inhaling the smoke, nicotine enters the brain through the blood and acts on cholinergic receptors sensitive to nicotine. In response, the body increases the amount of adrenaline and dopamine-pleasure hormone. Smokers will get some relaxation and short-lived euphoria. In addition, mood worsens, depression develops and new doses of nicotine are required. The addiction begins to develop and has a ritualistic nature: the desire to smoke is "bound" at the end of the work process, the completion of intercourse, eating, friendly parties and other situations. Therefore, it is more difficult for heavy smokers to stop smoking than for beginners.
Why do we need to get rid of bad habits as soon as possible
Only deaf-mute people have not heard that smoking is harmful. However, not everyone is fully aware of the consequences of this habit, and some are not even aware of it. This can lead to insufficient motivation and you can gather for years without taking decisive steps to fight addiction.
Here are some facts that can explain the necessity of combating nicotine addiction:
There are other factors that can make you think. For example, wasting time. It takes an average of 4 minutes to smoke a cigarette. If a smoker needs a pack of cigarettes a day, more than an hour will be wasted. It runs 40 hours a month and 480 hours or 20 days a year. This is time stolen from home or favorite business.
Not everyone can successfully fight tobacco at home. This is due to a familiar environment and situation that leads to a strong, uncontrollable desire. In this case, temporary accommodation or travel will help, and you can be accompanied by a non-smoker. In this way, you can throw it out suddenly without delaying the problem to the afterburner. Research has not yet confirmed the idea that this should not be done.
How to quit smoking alone at home
You can drink medicine, apply plasters and infusions, but if you don’t understand the cause of nicotine addiction, everything will be in vain.
This is the first thing to do when you start fighting family habits. Then, you can try techniques that eliminate addiction forever.
deceive the body
Self-hypnosis usually helps fight various addictions. In the case of smoking, you can try to trick the body by shortening all cigarettes in the pack by half and folding them back. This method has more than ten years of experience and is effectively used once a day. Its essence lies in deceiving the body: the smoker smokes a "whole" cigarette, but the amount of nicotine and tar is reduced by half.
If you are firmly committed to solving the problem, then gradually throwing is effective. After a month, you can reduce the amount of tobacco you consume every day. The most important thing is to resist the temptation to light one cigarette after another. This is easier than quitting smoking immediately.
Aversion therapy
This method usually helps girls or women, and is based on the formation of aversion reflex. Medicine recognizes that aversion therapy is effective in anesthesiology, but the evaluation of its effectiveness is unclear. Disadvantages include uncomfortable symptoms, including nausea and vomiting.
To cause discomfort while smoking, use one of the following solutions to rinse your mouth:
- Infusion set.
- Glycerin
- Tannin water;
You can also soak cigarettes in milk or cream, then dry and smoke for at least a week, instead of the usual. You will not be able to enjoy the taste, and the combination of tobacco and milk can cause nausea and even vomiting. This method is helpful, but there are also negative comments.
Distraction
The relatively simple method is suitable for smokers regardless of gender, and has a sober effect-many people cannot get rid of addiction quickly, simply because they regularly forget to smoke and light a cigarette before realizing what is happening. In this case, elastic rubber bands worn on the wrist will help. Once desire arises, it needs to be pulled away and released. It feels very sensitive, but the effect is obvious.
This technique can help even if you are weak-willed, mainly to show diligence and perseverance. Over time, the sensitivity of the wrist may become dull, so you can wear a tighter elastic band. In a similar way, you can really distract yourself from thinking about cigarettes.
Breathing exercises
Oxygen uptake helps to effectively combat withdrawal syndrome and promote withdrawal. There are many effective exercises, this is the easiest one, it is best to do it outdoors or on the balcony:
- Stand up straight with your legs together and lower your arms.
- Slowly inhale from deep in your nose, holding your breath for 5 seconds.
- Also exhale slowly through your mouth.
- Take 10 breaths and rest for one minute.
- Repeat the exercise.
If you exercise properly, you may feel dizzy due to too much oxygen entering the bloodstream. This is normal. Through regular exercise, the desire to smoke will weaken and then disappear completely. Starting exercise can prepare you for success.
How to quickly quit smoking through folk remedies
People who try to smoke may experience discomfort, dizziness and a feeling of relaxation in their hands and feet. At the same time, the feeling of irritability will increase, and a depressive state may occur. These violations indicate the existence of withdrawal syndrome, and folk remedies can help combat the syndrome:< Eucalyptus >< Eucalyptus >Infusion of eucalyptus-place a tablespoon of leaves in a glass of boiling water, Let stand for one hour. Drink a quarter cup 6-7 times a day a month.
You can simply mix equal amounts of blackcurrant and mint leaves. Pour a teaspoon of the mixture into a cup of boiling water and let it sit for half an hour. Take a sip every time you feel craving.
Comments on folk remedies are not always clear. For some people, herbal medicine is ineffective, while others face unpleasant consequences. Before starting treatment, it is necessary to consult an experienced Chinese physician. Guided by the opinions of doctors-cardiologists, anesthesiologists, psychotherapists. They can consider personal characteristics and find the best way to deal with addiction.
How to quit smoking easily, tips for long-term smokers: 10 tips
It is a good habit to adopt the experience of others. We have collected advice from those who have escaped addiction and free life. They can also help you.
- Don’t watch TV at night, this can save your nerves. Sleep for 8 hours.
- If you cannot bear the urge to smoke and you are at home, take a cool or contrast shower.
- Stop drinking strong tea and coffee. Caffeine increases smokers' demand for nicotine.
- Try not to overeat or use spices. Eat it three times a day to avoid weight gain.
- Throw away everything reminiscent of cigarettes in the house-ashtrays, lighters and accessories.
- Try to avoid getting into a habit of smoking.
- Try not to get angry. Once in a bad mood, the legs will run to the tobacco booth by themselves.
- If you go to bed no later than 10pm, it will be easier to eliminate the urge to smoke in the morning.
- Try not to communicate with smokers. First, it is easier to break this way. Second, some "comrades" will try to lead you astray. The failure of the thrower is usually related to the feeling of jealousy in others.
- Pack menthol lollipops in boxes instead of cigarettes.
Christians’ final advice to those who believe in God. It is difficult for a person to fight against himself, but for God, everything is possible. If the desire to quit smoking is sincere, please ask Jesus Christ in prayer. Kneel down and tell him: "Lord, I want to quit smoking and help me. " Believe that he is capable of freeing you from any evil, including smoking.
Smoking cessation drugs, an overview of the most effective drugs
No medicine can completely resist the desire to inhale tobacco smoke. Funds act differently-they weaken the severity of withdrawal syndrome and help the body recover faster. You can find smoking medicine in any pharmacy, consider using popular and helping medicines.
Lobelin
A powerful remedy for people seeking to quit smoking. It is a powerful natural alkaloid found in Indian tobacco and has complex effects on the human body. If you follow the recommended course, you will observe the following effects:
- The frequency of headaches is reduced;
- Reduced irritability;
- Eliminate tension.
Lobelin regulates the work of the respiratory system. As a result, more oxygen enters the body of the ejector and accelerates the evacuation of nicotine. Drink 1 tablet up to five times a day a week. Then gradually reduce the dose.
Plant composition
The best herbal products are delicious and help reduce the craving for tobacco smoke. This product contains a variety of extracts:
- Sage
- Motherwort;
- chamomile;
- rose hips;
- Oregano.
If you want to smoke, you need to dissolve 1-2 tablets. The duration of the course can be any time, mainly because there is no harmful desire.
Varenic
A powerful drug that can help those who cannot control themselves, their desires and have a long history of smoking get rid of addiction.
According to official instructions, they drink a pill twice a day with plenty of water. The dose gradually increased. At the beginning of the treatment, they drank half a cup of 500 mcg once a day, starting from the fourth day, and once a day from the eighth day. 2 times a day.
The disadvantage of Varenicline is its many side effects. Men and women who quit smoking experience nausea, bronchitis, increased body mass index, headaches, and in some cases suicidal tendencies.
What happens in the body after quitting smoking
Please note that the first positive change in the body occurred within 20 minutes after quitting smoking-blood pressure gradually returned to normal. This information will help further efforts.
Subsequent changes made at specific intervals:
8 hours-the level of carbon monoxide in the blood will drop to a minimum;One year later, the risk of lung cancer, throat cancer and esophageal cancer will be halved. Those who quit smoking 5 years ago have the same risk of dying from myocardial infarction as non-smokers.