Even heavy smokers know that smoking is a bad habit that has harmful effects on health. Many people dream of quitting smoking, but fear the "withdrawal syndrome". In our article, we will discuss how to quit smoking quickly and effectively.
In general, when talking about smoking, it is more correct to talk about "tobacco" rather than "nicotine" addiction. According to WHO's International Classification of Diseases, tobacco addiction is a physiological behavioral disorder based on the use of psychoactive substances. True nicotine addiction is only one type of tobacco addiction.
What is nicotine addiction?
Nicotine is involved in many biochemical processes in our body. That is why smoking is the reason for the development of more than 40 different diseases. Tobacco smoke contains more than 7, 000 harmful chemicals, as well as carbon monoxide and tissue-damaging free radicals.
More than half of smokers dream of giving up this harmful habit, but before you can fight smoking, you need to find out why a person smokes. Doctors classify all reasons for smoking into several types of smoking behavior:
"Stimulation»
This type of smoking behavior is manifested in people who believe that smoking stimulates them, invigorates them and relieves fatigue. Addiction in such people is psychological in nature, and smoking cessation causes symptoms of vegetative-vascular dystonia and asthenia.
"Smoking game»
People with this behavior smoke little, often "for company" and no more than 2-3 cigarettes a day. They are more interested in accessories: ashtray, cigarette case, lighter, expensive types of cigarettes. Smoking is more like a game than an addiction.
"Rest»
It is very difficult for such people to quit smoking. For them, smoking is a means of additional pleasure during leisure, and the situation when smoking should be comfortable and relaxed.
"support"
This type of smoking is necessary for a person to reduce emotional stress. Such people smoke in moments of shyness, anger, uncertainty, and in unpleasant situations.
"Thirst»
This type is associated with physical dependence on nicotine. A decrease in the level of nicotine in the blood forces a person to smoke despite all prohibitions. This kind of smoking behavior can be considered a true nicotine addiction.
"Reflex»
Such smokers smoke reflexively without thinking about the fact of smoking. They smoke more often, in large quantities and "automatically" during work. Often they cannot explain the reason for smoking.
All the above types of smoking behavior can be combined individually or in various combinations.
Tobacco addiction develops with increasing smoking experience and goes through 3 stages of development:
- Stage 1 - initial. A smoker smokes occasionally due to psychological dependence. Physical dependence is not observed at this stage.
- Stage 2 is characterized by the initial manifestations of physical dependence on nicotine.
- Stage 3 combines the obvious factors of psychological and physical dependence on nicotine.
To find out if you are addicted to nicotine, answer a few questions:
- Do you smoke more than a pack a day?
- Do you feel like smoking within half an hour of waking up?
- When you quit smoking, do you have a strong urge to smoke again and suffer from "withdrawal symptoms"?
If you answered yes to all 3 questions, you are seriously addicted to nicotine.
The cause of addiction is nicotine itself, which reaches the brain within 7 seconds after the first inhalation of tobacco products. There, nicotine interacts with nicotinic receptors and promotes the production of neurotransmitters, including dopamine. These substances form nicotine addiction. As soon as a smoker stops smoking for a long time, the level of these substances in the blood decreases and a "withdrawal syndrome" occurs: the urge to smoke, anxiety, decreased attention, anxiety and irritability, weakness, discomfort and weakness. A person develops cough, insomnia and other somatic symptoms. The duration of such a period can be from several days to several months. That is why doctors recommend taking special pharmacological drugs for those who quit smoking.
Interesting facts about smoking
| Fact about smoking | Description |
|---|---|
| Number of smokers in the world (WHO) | 1 billion people |
| Percentage of smokers by gender | 40% of all men, 9% of women |
| In which countries is smoking more common? | Kiribati, Montenegro, Greece, Timor |
| In which countries is there less smoking? | Ghana, Ethiopia, Nigeria, Eritrea, Panama |
| Diseases caused by smoking | baldness, cataracts, premature wrinkling, hearing loss, skin cancer, tooth decay, emphysema, osteoporosis, heart disease, stomach ulcers, miscarriages, spermatogenesis disorders, psoriasis, thrombarteritis obliterans, cancer of more than 15 organs |
| Annual death from smoking (WHO) | More than 7 million people (of whom 1. 5 million are women) - one person every 6. 5 seconds |
| Annual deaths from exposure to secondhand smoke (secondhand smoke) (WHO) | 1. 2 million people (64% of them are women and about 65 thousand are children) |
| Popular myths about smoking |
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5 Best Ways to Quit Smoking
Most smokers have tried to quit smoking at least once in their lives. Some succeeded, but others could not withstand the painful withdrawal symptoms and the attempt failed. In addition to willpower, you may need special medications or professional help.
Tobacco addiction is one of the strongest addictions and develops faster than, for example, alcohol addiction. Therefore, it is very difficult to treat.
1. Drugs
Doctors use two types of drugs to treat nicotine addiction: nicotine replacement drugs (NRTs) and drugs that do not contain nicotine. These products are good for both those who want to quit smoking completely and those who want to reduce the intensity of smoking. However, a positive result can be achieved only after the elimination of psychological dependence, and WIP provides only a time delay for solving this problem.
Medications that do not contain nicotine
Non-nicotine medications include nicotinic receptor antagonists (NRAs) and atypical antidepressants. However, atypical antidepressants are not officially used in the treatment of nicotine addiction.
Drugs that are antagonists of nicotinic receptors prevent the interaction of nicotine with the receptors of the nervous system, and smoking is no longer pleasant for smokers.
ANR starts 1 week before the expected quit date and lasts 12 weeks. It is recommended to completely quit smoking during the 8 to 35 days of treatment.
Pros and cons:
- The treatment period for ANR is several times shorter than for NWP; gradual withdrawal of drugs is not required; has a good therapeutic effect.
- available by prescription; there is a complex dosage regimen; many contraindications; Do not take if under 18, pregnant or lactating.
Nicotine replacement drugs
Nicotine replacement products (NRT) are designed to deliver nicotine directly into the human body to replace regular cigarettes. Such products are available in the form of lozenges, patches, gums, sprays and inhalers. Smoking cessation is achieved by eliminating withdrawal symptoms and gradually reducing the dose of the drug.
The time of nicotine penetration into the blood and its presence in the body depends on the form of the drug. Nicotine patches are applied directly to the skin. The patch releases nicotine within 16-24 hours. Gum, sublingual tablets and sprays work faster, but the nicotine stays in the blood for a shorter time. The fastest acting tool is nicotine spray. After application, the effect occurs within 60 seconds.
Pros and cons:
- relieve withdrawal symptoms; suitable for people who do not want to completely quit smoking; minimum number of contraindications.
- consultation with a doctor is required before use; Under 18 years old, cannot be used during pregnancy and lactation.
2. Psychotherapy
Psychotherapy helps to develop positive attitudes and inculcate skills that can manage nicotine addiction. Psychotherapy is most effective when combined with medication. Psychotherapists often use Erikson hypnosis, cognitive psychotherapy and some other methods. After only 2-3 sessions with a psychotherapist, the patient's need to smoke disappears.
Pros and cons:
- clear therapeutic effect; increases the effect of drug treatment; Only 2-3 sessions are required.
- a highly qualified specialist is required; depends on the patient's motivation.
3. Acupuncture
This method is based on the effect of needles on the body's biologically active points, which helps reduce withdrawal symptoms and physical cravings for smoking. Often, a course of 3-10 procedures is used, during which needles are installed on acupuncture points on the arms and legs. Another popular method is a needle button installed under the skin of the auricle for a long time. At this moment, the desire to smoke arises, the patient suppresses it and the desire decreases.
Pros and cons:
- does not require the use of drugs; short treatment course; no contraindications or side effects;
- requires high patient motivation; You can only trust a highly qualified specialist.
4. Doctor consultation
The first stage of nicotine addiction is psychological addiction. It is most often associated with the "smoking ritual". The reason may be an involved company, smoking with a cup of coffee, or driving a car. The initiation of smoking in young people may be related to the desire to appear more mature, independent and to have a certain "status" position. In this case, the decisive factor for quitting smoking can be a conversation with a doctor - for example, a psychotherapist or narcologist. Being aware of the harm to health and the help of a specialist will help to get rid of the conditioned reflex that causes the desire to smoke.
There are free counseling centers whose operators will give advice by phone at any time of the day and help you find the most effective way to quit smoking. The doctor will be able to recommend various programs and courses aimed at overcoming tobacco addiction.
Pros and cons:
- consultation with a doctor increases the effectiveness of any type of therapy; if you are highly motivated, it allows you to do without using drugs.
- will help only with a weak degree of dependence; Quitting smoking requires high motivation.
5. Behavior therapy
This set of measures aims to create favorable conditions for quitting smoking or reducing the number of cigarettes smoked. According to statistics, only 3-7% of smokers are able to stop smoking without the help of specialists and drug treatment. However, it is very easy to quit smoking or reduce its intensity by changing your behavior.
- Decide if you want to quit smoking all at once or gradually. If not immediately, make a plan to gradually reduce the number of cigarettes you smoke.
- If you decide to quit smoking immediately, set a date in advance for when you will do so. Try to time it to coincide with an event that is important to you. On the eve of today, smoke twice as much to saturate your body with nicotine.
- If you are a frequent smoker at work, schedule your quitting time around vacations or weekends. Try to find a partner who quits.
- When quitting smoking gradually, try not to smoke as long as possible after sleeping and eating. Keep cigarettes, lighters and ashtrays out of your sight. Try not to smoke in the presence of children, relatives and in society. Frequently visit places where smoking is prohibited.
- Do not buy cigarettes beforehand, try to smoke only half a cigarette.
- If you feel the urge to smoke, do not smoke immediately. A strong desire to smoke lasts 3-5 minutes. Before doing this, do some exercise or take a light walk.
- Try to give up smoking for a period of time: half a day, a day, several days, etc.
- Go to the gym. Active physical exercise increases the production of pleasure hormones and relieves withdrawal symptoms.
Advice from doctors for those who want to quit smoking
Nicotine addiction manifests itself on a psychological, emotional and physical level. According to doctors, the key to success in quitting smoking is strong motivation. That is why every smoker should know the harms of smoking and the benefits of quitting.
Most doctors are skeptical that a "seasoned" smoker can kick the habit on their own. Experiments with nicotine replacement therapy drugs are no less dangerous.
Nicotine addiction treatment should be comprehensive and individualized. There are several advanced techniques that can effectively combat the problem. Treating addiction is a serious and time-consuming task. It will be more difficult to achieve success without the advice and supervision of a doctor. Evaluating the degree of addiction and the characteristics of your body, a qualified specialist will choose the treatment regimen that is suitable for you. Only in this case the result will be positive and expected.
Popular questions and answers
When deciding to quit smoking, many smokers start studying this topic on the Internet. We selected the most popular questions and addressed them to our expert.
- Why is it so hard to quit smoking?
Nicotine addiction affects all areas of the human body: psychological, emotional and physical. In terms of the strength of attachment, doctors compare it to alcohol and drug addiction. "Withdrawal syndrome" occurs when you quit smoking. Eliminating these manifestations is the most difficult task. Treatment requires a long-term, comprehensive and professional approach.
- Is it possible to quit smoking suddenly?
This approach to the problem with expressed motivation will be the most effective. If you have a strong addiction, doctors advise you to quit immediately. Nicotine replacement therapy or nicotinic receptor blockers will help relieve withdrawal symptoms.
- How is quitting smoking going?
When you quit smoking for a few days and sometimes months, the so-called "withdrawal syndrome" symptoms appear: the desire to smoke, anxiety, decreased attention, anxiety and irritability, weakness, anxiety and restlessness. Cough, insomnia and other somatic symptoms increase.
- When does the urge to smoke disappear?
The strongest desire to smoke appears within a week. The urge to smoke then subsides, but may last for another month to several months. Doctors consider the attempt to quit smoking successful if the patient does not smoke for six months.
- Is it okay to smoke sometimes?
There is no "safe" level of smoking. According to statistics, if a person smokes just one cigarette a day, it increases the risk of heart disease or stroke by 30-50%. Each "vacuum" can lead an ex-smoker back to nicotine addiction.
- Why do people gain weight when they quit smoking?
The main cause of weight gain is "stress eating". When quitting smoking, people often snack instead of smoking breaks, which leads to weight gain. Sometimes, smoking disrupts the endocrine system, which causes weight loss. After quitting smoking, the weight may return to the previous level.