Quit smoking gradually

There is no need to convince anyone that smoking causes irreparable damage to health.Nicotine ranks third in latest hazard rating of psychoactive substances. There was only heroin and cocaine ahead. And it's the leader in terms of the development of ongoing addiction.But even knowing this, people are in no hurry to change their habits becauseDon't want to be in an uncomfortable position. Even if they gradually reduce the number of cigarettes they smoke, they are not confident that they will be able to overcome their addiction.

Why is it hard to quit smoking?

The desire to smoke is quickly becoming an important part of one's survival. Taking a few puffs after lunch or while hanging out with friends has become a ritual.Both psychological and physical attachments are formed under the influence of nicotine.This substance has powerful effects on the respiratory and central nervous systems, worsens blood composition, and impairs the immune system. It doesn’t matter in what form nicotine enters the body: through cigarettes, hookah, e-cigarettes or IQOS.The dopamine reinforcement system is triggered. This psychoactive toxin actively interacts with neurons, causing the release of dopamine, one of the key neurotransmitters in the central nervous system.The reinforcement of needs occurs at the emotional level. Since nicotine is eliminated in about an hour, a new positive dose is needed very quickly.The brain sends out needs, and if the needs are not met, withdrawal symptoms will occur.The addiction mechanism has been activated. After a few days of regular use of tobacco products, it begins to work normally. The individual becomes hostage to his addiction.

manifestations of addiction

Most often, when a person starts to feel tense and unbalanced after missing a smoking break, he realizes that he cannot leave the cigarette.Signs of ongoing addiction are:

• The desire to smoke immediately after getting up in the morning and before breakfast;
• The concentration increases after a few puffs;
• General conditions normalize after nicotine enters the body.

Society's restrictive measures against tobacco users are ineffective.Saying goodbye to bad habits requires smokers’ sincere wishesand extraordinary willpower, since not everyone can handle withdrawal symptoms.To quit smoking, you need to find motivation, eliminate triggering factors as much as possible, and be determined.A strong-willed person can decide to quit smoking here and now and will carry out his decision. But only a few people have a strong will, so most people have to take a gradual approach to quit smoking.

Who should not smoke

Quite a few people want to say goodbye to harmful hobbies. But there are some categories that should end their dependence on tobacco as soon as possible.These people are particularly vulnerable and simply cannot continue to inhale smoke without harming themselves:

• children and teenagers, whose body is not yet fully formed.
• Women planning pregnancy or childbirth. Tobacco not only has adverse effects on women themselves, but also on their fetuses. This can lead to the development of many physical and mental illnesses and even death of the infant.
• people diagnosed with heart disease. They are at risk of heart attack or stroke.
• Have respiratory disease: Asthma, pneumonia, bronchitis, obstructive pulmonary disease.

Even if a person is not in a risk group, they should consider how to gradually quit smoking as quickly as possible.

How to say goodbye to drug addiction

You can break antisocial habits on your own or with the help of a professional.Making healthy choices is the right decision. Experience shows that quitting smoking is more effective when it is gradual.

Mental preparation

It is necessary to accurately determine the start date of the activity in order to get rid of drug addiction.Make it some kind of vacation or first day of vacation. If the desire to inhale smoke occurs most often at work, start on Saturdays or holidays. It is necessary to develop a rough timetable according to which to reduce the number of cigarettes smoked per day.If, as 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 large part of the household budget is spent on harmful items. Wouldn't it be better to spend your money on something more useful?The right mindset will not only strengthen your determination but also help you achieve your goals.

action plan

The advice from doctors and psychologists is this: Don't buy cigarettes in packs. Only buy a new pack if there is nothing left in the previous pack. If you need to smoke, do not open the package immediately, it is better to hold it in your hand for a few minutes and do something small during this time: 2-3 physical exercises, call a friend, just take a walk.It's best to postpone your first cigarette in the morning as long as possible and move any reminders of smoking out of sight.A lighter and ashtray are in the back corner. The cigarette case was taken out of the pocket. Addicts should use any means necessary to extend the time between nicotine doses.You can make a plan according to which you need to introduce non-smoking days - first once a week, then two weeks, three days later. This approach is exactly as suggested:You need to quit smoking gradually.

motivation

Serious motivation is important to support the desire to achieve your goals.The birth of a baby, whose health should not be compromised, or the demands of his beloved wife - these are very important motives. It's much easier to resist smoking if you make a bet with a friend that you can say goodbye to cigarettes - it's a matter of principle and you need to win the argument!For many people, proving their strong-willed qualities is important. In this case, it is necessary to inform your relatives and friends of your decision and resolutely refuse the possibility of smoking.In this case, breaking a promise is fundamentally unacceptable..Motivation can be not only external but also internal. The desire to increase self-esteem, stay healthy, and respect yourself are the strongest motivations.

Break habits with the help of medication

If a person is unsure whether they can gradually quit smoking on their own, it makes sense to visit a clinic.The anesthesiologist will help you develop the best timetable for getting out of your situation., alternative medications will be selected and sedatives will be prescribed if necessary.

alternative therapy

Medical treatments are designed to ease the discomfort of quitting smoking. This is facilitated by ensuring that trace amounts of nicotine enter the body.With this technique, the brain is "tricked" in that it delivers not the usual dose, but a very small dose.. This reduces dependency.To ease withdrawal feelings, use:

• nicotine patches;
• anti-smoking spray;
• nicotine gum;
• Inhaler.

The use of these means can only have a temporary effect and cannot solve the problem of complete liberation.

psychotherapeutic activities

Psychotherapeutic methods help to adjust the person's consciousness accordingly and eliminate subconscious cravings for tobacco products.Psychotherapists use the following methods:

• Eriksonian Hypnosis;
• Rational, cognitive, and behavioral psychotherapy;
• Alan Carr Technology.

Practice has proven the high effectiveness of psychotherapeutic effects. Results can be achieved in just a few sessions.

acupuncture

Acupuncture works on reflex points and activates the body's defenses.Effects on certain areas prevent nicotine addiction.After quitting smoking, people will become irritable. Acupuncture can help relieve stress symptoms. Emotions are stable and stress resistance is enhanced.The effectiveness of the method depends on the professionalism of the doctorand the patient's strong desire to be free from nicotine.We end our conversation about how to quit smoking by emphasizing that it’s not just making the decision that’s important.The important thing is to take action and not put anything off until tomorrow.. Any long journey starts with the first step. Start small and work your way towards your goals.