It is generally accepted that smoking is a bad habit, but in fact, the dependence on tobacco is a disease that even has a naming: F17.Every fifth in the world is a smoker.
The dependence not only reflects the continuous addition of nicotine, but also rituals: go to the smoke break, take a cigarette together with a glass of wine, patting yourself in the pants to find lighter.All of this is a normal nerve path that his body is not just to interfere when someone quit smoking.Therefore, it is important to eliminate physical and psychological dependence.
This material is examined by evidence-based narcologists, psychotherapists, cognitive-behavioral therapists.
Why do you have to quit smoking immediately
According to statistics, in 2017, more than 8 million people around the world died from a disease related to tobacco smoke, of which 1.2 million of passive tobacco consumption.
In comparison: during the Covid-19 outbreak, 2.1 million people died from the disease.At the same time, for each death of smoking, it contributes 30 patients with illnesses related to this habit.Dangerous substances trigger the development of more than 15 types of cancer, cardiovascular disease, lung disease -chronic obstructive disease.
Tobacco smoke, consisting of 4000 chemical compounds, weakens the immune system and thus negatively affects all body organs.It can cause infertility and impotence, and also negatively affect the quality of the sperm, which can then cause congenital embryonic defects.Smoking also weakens bones and teeth, which is why they become more fragile, causing rheumatoid arthritis development, type 2 diabetes, gastrointestinal disease, including ulcers.
Once someone quit smoking, the body begins to recover immediately.After a day, blood pressure normalizes and blood circulation improves, after two days one distinguishes taste and smell better, and after a month the lung wall is renewed.
Modern way to quit smoking
There are several methods of smoking rejection that help to survive the most difficult days.They will be effective only if one is motivated to overcome dependence.
Nicotin -substituting therapy
Plaster, inhalers and chewing gums containing nicotine deliver them to your body in a way far from cigarettes.
Advantages:They help smoothly eliminate addiction, gradually reduce the dose and without exposing the body to be shocked.
Disadvantages:They do not make "smoker rituals" when someone is used to cigarette after coffee or during a break at work.
Allen Carra's book
This method is not a prohibition on certain actions, but in the development of motivation.Allen Carr, who smoked a few packs daily, and then became one of the leading British experts and worlds to reject smoking and other dependencies, consistently explaining not only health-related weaknesses, but also others-associated with psychology.In particular, he shows the replacement of the concept of "I like to smoke / I depend on smoking", attracting the reader to the fact that addiction is a weakness.
Advantages:Allen Carr gradually prepares the reader for change.So, for example, he says you can smoke while reading his book, but you should stop immediately after the last page is upside down.
Disadvantages:One can stretch the reading for a long time, throw a book at one point or simply not follow the author's instructions.
Meditation
It can be an additional practice in a state of stress in the event of a rejection of smoking.It has been proven that after a few hours of class, people are quiet, they have their self -control and their mood increases.
Advantages:Helps not thinking about tobacco.Reduces the desire to smoke cigarettes.
Disadvantages:Requires regularity.
Hypnosis
The most important thing in preparation is desire.People who carry their loved ones usually get the opposite effect.One does not lend himself to the doctor's settings, but, on the contrary, after the procedure shows that nothing brings it.
Advantages:If hypnosis passes successfully, you can get rid of habits quickly.
Disadvantages:So far, there is no scientific data that hypnotherapy is the best way and 100% effective to quit smoking.
Cognitive-behavioral psychotherapy
Psychotherapy is built in the workplace with non -functioning thoughts and irrational beliefs of the patient.For example, this: "To relieve stress, I must smoke", "talking to the smoking team and at the same time not smoking myself," "It is very difficult to quit smoking, and I can't do it."
This method produces excellent results in combination with nicotin -substituting therapy, some experts also use hypnosis.
Advantages:Someone has support and a "conductor" that will take him out of the production states.
Disadvantages:Price.However, it will be paid by saving cigarettes.
Electronic cigarettes will not help
Often in an effort to reduce nicotine dependence, people turn to electronic cigarettes.Unfortunately, as shown by these new studies, this is far from harmless devices.Such devices support behavior rituality and contain nicotine.
Which does not recognize electronic cigarettes as a means of nicotine therapy.
Scientific and quick medical medicine also questioned acupuncture.This method lies in the fact that the needle is introduced under the skin which facilitates symptoms caused by the removal syndrome.For those whose such processes may look unpleasant, there is a simulation needle that does not enter the tissue.According to clinical research, the therapy does not produce proper results.
That still doesn't help quit smoking
Smoking mixtures often contain tobacco and other harmful substances.Homeopathic aid also raises questions.So far, no reliable studies on this topic are whether Naturopati is helpful.
What do you need to know before quitting your own
According to the European Journal of Social Psychology, the formation of new habits takes from 18 to 254 days.It all depends on the age and ability of the neurons to create new ways.In fact, they like to walk along the path they have taken, as it is very difficult for us to say goodbye to the usual way of behavior.
However, it is possible to deceive your brain with nicotine dependence.
How to quit smoking on your own
- Determine yourself a date when you forgive with tobacco.Two weeks before the hour, ICS can start preparation.For example, leave ritual cigarettes in the morning and for coffee.It makes sense to follow what you smoke, because you really want it, and when it's just a habit - walking, driving, under your favorite song, after a meal.All of these patterns need to be broken down one by one.
- Tell everyone.In a strong decision, it is advisable to tell all friends and contacts.It may be through social networks.If many people know what you are leaving, it's harder for you to admit to them that you can't do it.
- Set goals.To get started, you can tell yourself that you don't smoke for a week.The hardest thing is the third day without nicotine, when the amount of blood is minimized.During this time one began to experience cancellation syndrome, accompanied by irritation, headache and increased appetite.For today, you can prepare in advance and come up with what you need to distract yourself.Relaxing practices can help. After passing the first "broken", you need to set the second goal.For example, last ten days.And gradually move towards the goal.
- Take your hands.This will help interrupt the habit of rituals.It is advisable to have several types of items, for example, a rotor or a pencil.The perfect solution is to guess -a 1000 pieces or a thumb.
- Ready to replace addiction.The easiest option is to eat more.That's why, leaving cigarettes, some gain weight.Over time, the power process is normalized and additional pounds will leave.During this time, it is best to have a bottle of water in hand or low snacks, such as vegetables and chopped fruits.As a replacement, you should be more actively involved in your body, for example, practicing yoga or running.
- Don't scold yourself with damage.You fight not only with habits, but with addiction.This is a disease that is not so easy to win on its own.Therefore, if you smoke cigarettes, it is important to praise yourself for a long time and set your next goal.
Apps to quit smoking
For those who find it difficult to overcome themselves, there are applications that help to survive during this period.Many of them are built on motivation.You need to show how many cigarettes are lost from your pack daily, the date when you go, and then - look into the application every time you want to drag.Here is the amount of time and money you don't spend.For example, if you smoke one pack daily, and costs $ 1.3, then the annual savings will be about $ 530.
But most importantly, the application will tell you what is happening to your body.So, six hours later, the process of cleansing the lungs will begin, and after ten bodies will remove half of nicotine and carbon oxide in the blood.
A program developed based on cognitive-behavioral therapy methods will gradually help those who want to leave cigarettes.The main task is to help control your actions.Instead of forcing you to quit smoking immediately, the application offers to set goals, for example, smoking three cigarettes daily.After completing the task, you will find out how much money is saved, how many months they have returned.
There are 222 days programs.In the game, developed in conjunction with the Cancer Prevention Center, someone opens a new level daily, receiving motivational messages.
A specialist comment
"With regard to nicotine addiction, we can safely say that you can often quit smoking yourself.
If anxious components participate in production syndrome, both drug treatment (nicotine replacement therapy, anxiolytics), and normal period of time-term cognitive therapy or motivational consultation are required.
Good help here is dialectical and behavioral therapy, which in the weapon has a lot of skills to help yourself with anxiety and mood changes.
If therapy is performed correctly, the risk of "flowing" one dependence on another is minimal.Increased appetite at the first time after pushing tobacco should be treated calmly, this is the normal reaction of the body.“
"In our culture, smoking is often considered a habit of a bad reputation. People who cannot leave tobacco consider them weak, cannot force themselves to change even under the threat of danger to health.
From the point of view of psychologists, everything is more complicated.Often, the smoking process is only the top of the iceberg, at the bottom of the water where the addiction mechanism itself is concentrated - both psychological and chemical.And those who decide to tie, most likely, should deal with one and the other components: they are interrelated.
The root of the deepest habits - to take cigarettes during pressure - can be formed before 1.5 years.During this time, the baby, to reduce the alarm and rest, for example, if there is no mother, start sucking dummy or finger.
Smoking can meet a variety of requirements.Even more so, far from the person can always recognize them, because they are not only disappointed, but also replace them with unconsciousness.
In cases when someone quit smoking with strong results, symptoms can turn in the direction where you can fulfill vague, unconscious tension and seek symbolic support in other ways.Often these supports are food, the most affordable form of replacement and one addictive to another.People consciously consider it a symbol of belonging and love.Often, not near emotions, others offer food as one form of manifestation of care.After adopting the behavior of the elders, the children who have grown up maintain their loyalty to their support.However, in this way, one again finds himself at the top of his es.
The practice of consciousness, which aims to understand and feel, their needs and motives, their bodies, will help to think about it.For example, psychotherapy, yoga, meditation.Having been satisfied with his real needs, one was able to forget it when he survived his mouth.“