The transition to a healthy lifestyle is not as easy as it may seem at first glance. The withdrawal or withdrawal period, in which the body completely restores its function due to nicotine deficiency, can be very painful. This applies not only to changes in the psycho-emotional state - increased anxiety, nervousness, but also a deterioration of physical well-being: a cough appears, the work of the digestive system changes, and headaches suffer. The symptoms listed are found in almost all people with many years of smoking experience, so not everyone copes with what they start and do not finish.
How to quit smoking without harming your health and how to improve your well-being is important for people with withdrawal symptoms. To correct their manifestations, a smoker must follow a number of rules - following them will improve the physical and mental condition and allow you to get out of addiction without unnecessary stress.
General rules for quitting smoking
Follow these instructions to get the effect:
- Authoritatively designed diet. It is known that after a heavy meal: greasy, fried, sharply increases the desire to smoke. However, these products should be excluded from the menu because they create additional stress on the body. You should also consume herbal teas, fruit drinks, mineral water - it will help speed up the elimination of large amounts of liquid toxins. It is recommended to consume dairy products - milk changes the taste of cigarettes, smoking does not give pleasure. However, you should drink natural unpasteurized milk, otherwise the desired effect will not be achieved. It is recommended to drink a glass of hot drink every morning.
- It's also important to control your diet, because people often "capture" the stress associated with smoking and therefore gain a lot of weight. As there is no fear of gaining weight, light, low-calorie foods are recommended to help you maintain your figure. It is better to use vegetables and fruits for snacks, not candy and cookies.
- Eliminate alcohol, strong coffee and tea. All these products, along with smoking, have a stimulating effect on the body. Tea and coffee increase anxiety levels and cause sleep disorders, and alcohol impairs self-control.
- Take a vitamin. Vitamin complexes should be taken for 1-1, 5 months after quitting smoking. Especially during this period it is recommended to take ascorbic acid.
- Use of nicotine-containing products. Patches, sprays, and chewing gums that contain small doses of nicotine can help correct the symptoms of withdrawal. Some people switch to e-cigarettes - although the product is not harmless, it is easier to quit, so its use is not recommended.
- Breathing techniques. It is recommended to use "abdominal breathing" to calm down during an irritability attack. The technique is safe and is used in yoga, meditation, sports. The relaxing effect is observed almost immediately. In addition, deep breathing improves the functioning of the digestive system and strengthens the lungs. During breathing, the abdomen comes out and on exhalation it is strongly pulled by the tension of the abdominal muscles.
- Proper regimen and physical activity. During the period of smoking cessation, the body is exposed to great stress, so care should be taken to restore vitality. Full sleep and exercise are required. Physical activity stimulates the production of serotonin, which helps to stabilize the emotional background.
Quit your habit suddenly or gradually
Psychologists are adamant: you need to get rid of smoking fast. With a gradual withdrawal, the number of cigarettes is gradually reduced or products containing less nicotine and resin are obtained. A person struggles with the urge to smoke, but still burns, so the body is under constant stress for a long time. The advantage of immediate abandonment is the immediate cessation of psychological and physical contact with the habit.
If you suddenly quit smoking, you should stop for the first 3-5 days - after this period, the body itself will begin to produce nicotine and physical well-being will improve. However, psychological anxiety can last for a long time - the desire to smoke will arise in any emotionally unstable situation.
It should be understood that inhaling tobacco smoke without nicotine for several days will cause unpleasant sensations - dizziness, severe tachycardia. The body is cleansed and does not feel the need for a substance, but it can take over an old habit. For many, it is these feelings that help them quit forever - it is clear that there is no pleasure, but some return to addiction and smoke a few cigarettes in a row.
In some cases, phase exclusion is preferred. As a rule, this recommendation applies to people who have smoked for more than 10 years. If you have a sudden rise in blood pressure, convulsions, severe headaches, you should consult a doctor: the doctor can study the patient's condition and answer how you quit smoking: suddenly or gradually, and prescribe medication to help cope with the symptoms of withdrawal syndrome. . . .
For pregnant women and mothers of breastfed babies, quitting smoking is the only right decision.
Nicotine is dangerous in every trimester of pregnancy, you can't feed your baby poisonous milk. Some women say that their breasts start to grow after quitting smoking. It is recommended to consult a mammologist in case of such changes. As a rule, these two phenomena are not related to each other, but hormonal changes are possible, and it is better to check, not to leave your condition. Female smokers should be careful when using birth control pills. This combination causes changes in blood properties.
Common Mistakes and Misconceptions
Anyone who has ever tried to quit smoking has come across the misconceptions in the book by the famous author A. Carr.
These errors sound like this:
- I will smoke less.
- Only 1 cigarette.
- I'll drive once.
It is a good idea to delete all of these expressions at once.
By limiting yourself in this way, you are giving a gift that you expect to smoke. The opposite effect is observed in most cases: those who leave more smoke.
There should be no exceptions under the name "just a cigarette" - this is a trap that has to get out of it for years. As for how long it takes to quit smoking, in most cases it takes a long time to crush and discard the pack. The potential for smoking lasts a lifetime - it all depends on a person's mood and motivation.
Smoking should not be used as an aid in combating stress and bad mood. They won't help you concentrate and calm down - breathing techniques that can prove to be more effective and less harmful can be used for this purpose.
Don't think that you have lost something valuable and important by sacrificing yourself. Suffering is not appropriate here, but you can be proud of yourself, because despite the difficulties, you return to a healthy lifestyle.
It's important to surround yourself with non-smokers, or at least avoid visiting smokers. The formation of your environment is extremely important when a person wants to quit smoking marijuana - it is impossible to get out of addiction without changing the social circle.
Result
If you can't smoke alone at home, you should see a narcologist. The non-smoker feels the fullness of life, takes a deep breath in every sense of the word, so if you are already healthy, you should not continue to poison your body.