Heavy smokers who are trying to get rid of harmful nicotine addiction for the first time face an irresistible force - a strong desire for regular exercise. A person may catch up for days, months, then fall, feel guilty, and lose interest in trying again for a long time. Think about how you can quit smoking at home without contacting a narcologist or psychotherapist and using questionable methods.
Causes of tobacco dependence
To break a habit, you need to know its essence. Addiction develops in two directions: psychological and physiological.
Psychologically, it is stronger - no one is born with a cigarette in their mouth, this occupation is followed by the pressure of social and emotional situations. In 90% of the time, success in the fight against nicotine addiction comes after identifying the factor that causes the first swelling.
Psychologists and sociologists identify the following causes of the problem:
- It is an example to the people around you, especially the parents. Children unconsciously try to grow up and imitate adults.
- Trying to adapt to the environment. If an adult smoker joins the team, he can smoke. Many become nicotine addicts in the military, at school, or in prison.
- Systemic stress. Smoking provides the illusion of calm and temporarily stimulates the thought process.
There are studies that show the connection between social aspects and bad habits. The risk of nicotine addiction, strained relationships between parents, divorce, non-functional and single-parent families increases. A woman becomes addicted to nicotine more quickly and it is more difficult to quit.
In parallel with psychological dependence, physiological dependence arises, which does not make it easy to leave it. 7 seconds after inhaling tobacco smoke, nicotine enters the bloodstream and works on a nicotine-sensitive cholinergic receptor. In response, the body increases the hormone of pleasure - adrenaline and dopamine. The smoker relaxes a bit and experiences a short euphoria. In addition, mood worsens, depression develops, and a new dose of nicotine is required. Addiction develops, the ritual acquires a character: the desire to smoke is "tied" to the end of the work process, the end of sex, food, friendship and other conditions. For this reason, it is more difficult for a heavy smoker to stop than to start.
Why get rid of a bad habit as soon as possible?
Only a deaf person has not heard that smoking is harmful. However, not everyone knows the consequences of this habit, and some do not. This leads to enough motivation and you can prepare for years without taking a decisive step to fight addiction.
Here are just a few facts that explain the need to fight nicotine addiction:
- Inhalation of tobacco smoke has been found to increase the risk of lung cancer by 23 times in men and 13 times in women. The risk of developing throat cancer is also increasing.
- 90% of the causes of chronic obstructive pulmonary disease are smoking.
- Smokers have a 40% increased risk of developing type 2 diabetes.
- Every year, 600, 000 people die from cigarette smoke. Among them may be relatives of smokers.
- Tobacco smoke also increases the risk of SIDS (Sudden Infant Death Syndrome). If at least one parent is susceptible to this addiction, the child may die unexpectedly while sleeping. At risk are children aged 1-12 months.
There are other factors that may make you think. For example, a waste of time. It takes an average of 4 minutes to smoke a cigarette. If a smoker needs one pack a day, it takes more than an hour. He works 40 hours a month, 480 hours a year or 20 days. This is a time stolen from a family or a favorite job.
Not everyone is able to fight tobacco at home. This is due to the familiar environment and the circumstances that lead to a strong, uncontrollable desire. In this situation, a temporary move or trip will help, you can be in the company of non-smokers. With this approach, you can shoot the issue on the rear burner suddenly without delay. The idea that this should not be done has not been confirmed by research.
How to quit smoking at home?
You can take medicine, apply plaster and infusion, but if you do not understand the causes of nicotine addiction, everything will be in vain.
This is the first thing you do when you start struggling with a habit at home. Then you can experiment with techniques to break addictions forever.
Cheating on the body
Self-hypnosis often helps in the fight against various addictions. In case of smoking, you can try to deceive the body by halving all the cigarettes in the package and folding them back. This method is effective with more than 10 years of experience and the use of one package per day. Its essence is to deceive the body: the smoker smokes a "whole" cigarette, but is given half of the nicotine and resin.
Gradual throwing is effective if there is a strong commitment to end the problem. After a month, you can reduce the amount of tobacco consumed per day. The main thing is to resist the urge to light cigarettes one after another. It is easier to quit smoking immediately.
Aversive therapy
The method often helps a girl or a woman and is based on the formation of a disgusting reflex. Medicine recognizes aversive treatment in narcology, but the evaluation of its effectiveness is ambiguous. Disadvantages include unpleasant symptoms, including nausea and vomiting.
Rinse your mouth with one of the following solutions to cause discomfort when smoking:
- thermopsis infusion;
- glycerin
- tannin water;
You can soak a cigarette in milk or cream and then dry it and smoke it for at least a week instead of the usual ones. You will not be able to enjoy the taste, the combination of tobacco and milk will cause nausea and even vomiting. Such methods help many, but there are also negative reviews.
distraction
The relatively easy method is suitable for smokers, regardless of gender, and has an impact - many can not quickly get rid of the addiction because they forget to smoke from time to time before realizing what is happening. In this case, a tight elastic band attached to your wrist will help. As soon as the desire arises, you should pull it out and release it. Feelings are very sensitive, but the effect is noticeable.
This technique also helps with a weak will, the main thing is to show effort and stability. Over time, the sensitivity of the wrist can become subtle, so you can wear a stronger elastic band. In a similar way, you can actually distract yourself from thinking about a cigarette.
Breathing Exercise
Oxygen intake helps to effectively fight withdrawal syndrome, facilitates withdrawal. There are many effective exercises, the best outdoors or on the balcony:
- Stand up straight, feet together, hands down.
- Breathe slowly through your nose, hold your breath for 5 seconds.
- Also breathe slowly through your mouth.
- Take 10 breaths, rest for a minute.
- Repeat the exercise.
If you do the exercise correctly, you may feel dizzy from the excess oxygen entering the bloodstream, which is normal. The urge to smoke with regular exercise will weaken and then disappear completely. Starting a career prepares you to succeed.
How to quit smoking quickly with folk remedies
A person trying to fight smoking may experience anxiety, dizziness, and a feeling of relief in the arms and legs. At the same time, irritability will increase, and the development of depression is possible. These disorders indicate a withdrawal syndrome that folk remedies help to combat:
- Eucalyptus infusion - a tablespoon of leaves in a glass of boiling water, leave for an hour. Drink a quarter cup 6-7 times a day for a month.
- Oatmeal - pour a tablespoon of cereal with a glass of water, leave overnight. In the morning, cook on the fire for 10 minutes, then cool, to replace the tea. According to reviews, with the help of a decoction you can get rid of the habit without pain.
- St. John's wort infusion - a tablespoon in two cups of water, infuse for 20 minutes. Drink with honey 5-7 times a day, the course lasts at least a month. The infusion is contraindicated in pregnant women.
You can just mix equal amounts of currant and mint leaves. Pour a teaspoon of the mixture into a glass of boiling water and leave for half an hour. Drink small sips each time you feel like it.
Consideration of folk remedies is not always unambiguous. For some people, herbs do not work, and some face unpleasant consequences. Before starting treatment, you should consult an authorized herbalist. Follow the opinion of doctors - cardiologists, narcologists, psychotherapists. They can take into account individual characteristics and find the best ways to deal with addiction.
How to quit smoking easily, tips for long-term smokers: 10 tips
It is a good practice to adopt someone else's experience. We have already collected advice from those who are free from addiction and living freely. They can also help you.
- Don't watch TV at night, it will irritate you. Sleep for 8 hours.
- The urge to smoke has become unbearable, and if you are at home, take a cool or contrasting shower.
- Stop drinking strong tea and coffee. Caffeine increases a smoker's need for nicotine.
- Try not to eat too much and do not use spices. Eat three times a day to lose weight.
- Throw away anything reminiscent of smoking at home - an ashtray, lighter, accessory.
- Try not to fall into the situations you are accustomed to smoking.
- Try not to be disappointed. As soon as the bad mood comes, the feet will run to the tobacco barn themselves.
- If you go to bed no later than 10 pm, it will be easier to fight the urge to smoke in the morning.
- Try not to communicate with smokers. First, it is easier to leave this path. Second, some "friends" will try to deceive you. Shooter failures are often associated with jealousy of others.
- Put menthol lollipops instead of cigarettes in a box.
The last advice of a Christian for people who believe in God. It is difficult for a man to fight himself, but for God everything is possible. If the desire to quit smoking is sincere, ask Jesus Christ in prayer. Just kneel and say to Him, "Lord, I want to quit, help me. "Believe that it can save you from any sin, including smoking.
Anti-smoking pills, an overview of the most effective drugs
There is no prescriptive drug that will stop the flow of tobacco smoke. The movement of funds is different - it weakens the severity of withdrawal syndrome and helps the body to heal faster. Smoking pills can be found in any pharmacy, review popular and adjuvant medications.
Lobelin
It is a powerful tool for people who want to quit smoking. It is a powerful natural alkaloid found in Indian tobacco and has a complex effect on the body. If you follow the recommended course, the following effects are observed:
- the frequency of headaches decreases;
- irritability decreases;
- eliminates nervousness.
Lobelin regulates the respiratory system, resulting in more oxygen entering the father's body and rapid withdrawal from nicotine. Take 1 tablet five times a day for a week. Then the dosage is gradually reduced.
Plant composition
Delicious and the best herbal product to help reduce cravings for tobacco smoke. The product contains an extract complex:
- Clary Sage
- queen bee;
- chamomile;
- rose hips;
- oregano.
If you want to smoke, you need to take 1-2 tablets. The duration of the course can be desired, the main thing is not to have a harmful desire.
Vareniklin
A powerful drug that will help those who can't control themselves and their desires, and long-term smokers, to get rid of addiction.
According to the instructions, use one tablet twice a day with plenty of water. The dosage is gradually increased, at the beginning of the course four times a day, one piece a day, from the eighth day once a day to drink half a 500 mcg. 2 times a day.
The disadvantage of Varenicline is its many side effects. Men and women who quit smoking experienced nausea, bronchitis, increased body mass index, headache, and in some cases, suicidal tendencies.
What happens to your body when you quit smoking
Remember that the first positive changes in the body occur within 20 minutes after quitting smoking - blood pressure gradually returns to normal. This information helps you tune in to fight more.
Subsequent changes with special breaks:
- 8 hours - the level of carbon monoxide in the blood will be reduced to a minimum;
- 12 hours - bad breath will disappear;
- day - blood pressure is normalized;
- two days - the taste sensations will be brighter;
- third day - physiological dependence disappears;
- week - the sense of smell will be completely restored: you will feel a person smoking dozens of meters away;
- month - health will return to normal, night cough will disappear, erection will increase in men;
- three months - blood flow will increase, tissue oxygenation will increase by 35%;
- 9 months - the immune system will be completely restored and resistance to colds will increase.
After one year, the risk of lung, laryngeal and esophageal cancer will be halved. Those who quit 5 years ago are at the same risk of dying from a myocardial infarction as non-smokers.