Smoking cessation at home: proven methods

Two of my colleagues decided to quit smoking at the same time.One of them successfully fulfilled his intention and has been living without smoking for three years.And another, like Mark Twain, left more than once - it lasted until the first incident with alcohol.

In general, both have a happy attitude to alcohol, they can drink together on holidays or on vacation, but one remains resistant to tobacco products, and the other cannot tolerate it.

At the same time, both of them lead busy lives, occasionally going to the gym, going to the cinema and concerts, rafting, fishing and mushroom picking.They often do this together.

So, what is the power of addiction and why are some people able to resist it and others not?

"Let's smoke, comrade, one by one..."

Everyone already knows more or less that the addiction of smokers develops at the level of the body and at the level of the psyche.Physiological dependence develops over time;nicotine becomes a necessary link in metabolism.When the content decreases, the body feels the lack of something familiar and signals: "I want more!"

Advertising of anti-tobacco products relies on this addiction, calls to switch to e-cigarettes instead of regular cigarettes or to chew special gum - that is, it tries to deceive the body.

But experts (psychologists, narcologists) know that the main cause of addiction is psychological.This is the reason you started smoking, it was before the first cigarette.Freud called smoking the result of oral fixation, the desire to return to a state of comfort and safety near the mother's breast.For the same reason, people constantly overeat or chew something.For this reason, by the way, a myth has arisen about the risk of obesity in those who quit smoking.This only happens if they fill the void with food without addressing the root cause of the addiction.

There are other reasons for smoking: for some it is a way to concentrate, for others it is an aesthetic ritual or a fictional image.Note: in old movies, everyone smokes.Aristocrats and actresses blow their smoke rings aesthetically;cigarettes serve as a symbol of brotherhood among soldiers;cowboys puff on cigars or cigarettes;Holmes and Poirot are brilliant when smoking;There is nothing to say about the Indian peace pipe.Perhaps this is a machination of tobacco companies trying to join the ranks of their victims.Napoleon III said: "If you could find a virtue equally useful, I would forbid it even now."

Romantic talent creates a belief: you light a cigarette, you are a macho man or a deadly beauty;intelligent and mysterious;superior to others, chosen;creative person;good guy, true friend.Everyone chooses what they want, and only one tool is offered - nicotine.

The environment plays a huge role: if parents smoke, the child follows this example from childhood;if there are many smokers in a company, there is a desire to join the majority, especially if it is a new business (class or group of an educational institution) and the person wants to join the team.Teens may feel pressured by their peers to prove they are mature.And of course, simple human interest.

What happens when you quit smoking?A person does not see himself in the company, is shy and cannot meet a girl without smoking, experiences constant discomfort, is stressed for any reason, nervous, irritable, etc.Many run the risk of breaking the "pacifier" and grabbing it again.

Talking about the health hazards of smoking: lung cancer, gangrene of the extremities, problems with blood vessels, heart, stroke, heart attack, bad skin, difficulties in pregnancy, problems with potency, the prospect of early death - not to educate, but only to annoy smokers.

Even if your voice is hoarse, plaque has formed on your teeth and tongue, chest cough, shortness of breath, phlegm, pain, insomnia, pulsation in the temples - the first signs of impending problems - this does not help to overcome your addiction.Education (reminders to schoolchildren and parents, lectures by doctors, instructions from sports coaches, etc.) plays a major role in the prevention phase so that people do not smoke the first cigarette.

The issue of money does not bother everyone: they say, I have the opportunity.A car, travel and other pleasures that can theoretically be bought with the money saved are symbols of deprivation and restriction of other needs for the smoker.

That is why, if you decide to quit smoking, it is important to get to the root of the problem - to understand what smoking brings you (what it gets rid of) and how to satisfy this need differently.Otherwise, the smoker will be hindered by the fear of losing something by giving up nicotine and will remain unsupported and unsupported.

Realize that it is an addiction and you are not losing anything, but getting rid of it.

Ways to get rid of addiction

• "Various proprietary techniques. Two of them are: "The Easy Way to Quit Smoking" by Allen Carr. I met with ex-smokers and three of them responded that this book helped them.It was written in 1985 and is still the world's most popular guide to quitting smoking.Postulates:It's easy to start living without nicotine at any age;will is not only unnecessary, but rather an obstacle.Those who quit smoking by force of will, according to the author, suffer - because they feel that they have overcome something, endured difficulties.There is no point in fighting smoking - war is exhausting.You just have to make a conscious decision and "don't hope, but know that by making such a decision you have already quit smoking."And everything will be painless.The author draws on his 33 years of experience as a former smoker and convincingly conveys to readers that they will benefit only by quitting the addiction. "Four stinking sighs" by Vladimir Zhdanov- known technique.Designed to induce aversion to smoking.For this, the sensations caused by smoking are brought to the maximum: the tobacco smoke should be held in the mouth, chew with the mouth closed and throw the head back.After 30 seconds, you can push the smoke into your lungs.You will want to cough, you will choke, you will start to feel sick - but you need to take 2 more breaths while chewing the smoke.For the fourth time, you should take lungs full of smoke.Then let's cough for a long time, straining the abdominal muscles.Write the date and time you inhaled 4 times on the package.You can't smoke anymore.If it becomes unbearable, chew the smoke again.
• With the help of a doctor.If you rely more on traditional medicine or suffer from chronic diseases, you can visit a medical center.Discuss with a specialist whether it is worth giving up immediately or gradually, first replacing smoking with something else.The doctor will recommend a diet, choose sedatives, antidepressants, monitor blood pressure and monitor changes in different stages.
• Coding, hypnosis.It has a subconscious effect, the goal is to develop a conditioned reflex against smoking.The practitioner may put the patient into a hypnotic sleep state, but this is not necessary.

So, a good friend of mine once uploaded a psychotherapeutic session aimed at quick recovery from addiction for his mother, a smoker with almost 30 years of experience.The mother watched the video, and a few days later the family suddenly realized that he did not smoke.It doesn't last, I even threw away the open package.It's surprising, but it's true: more than 10 years have passed since then.

• Neurolinguistic programming.One of the basic assumptions (axioms) of NLP is: "Change can be instantaneous."Various NLP techniques are aimed at quickly replacing negative with positive, reprogramming of consciousness.You can contact a psychologist who uses this method.
• Acupuncture.A smoker changes the conditioned reflex.The reflexologist acts on certain points and cuts the chain of impulses.

When you want to smoke yourself, you can use your finger to massage the depressed point in the front of the throat, in the middle of the hole at the base of the neck.

Press hard until it hurts, count to threeand let go.Repeat 15 times.It is better to do the procedure while sitting or lying down - weakness and dizziness may occur due to a decrease in pressure.

• Abrupt cessation of smoking, in a new environment, with one action.Settle in a remote location with no access to smoking products or travel with non-smoking friends.After a month, you can change: clean yourself and get used to not smoking.Radical and effective.
• Devote yourself to work, sports and creativity.At congresses, festivals, competitions, etc.participation.A calendar without days off, a busy work schedule is necessary to quit smoking.The point is to make it interesting, then you'll be less likely to remember your habit—sorry, addiction.
• Reconstruction of consciousness: passion for spiritual teachings, a healthy lifestyle, departure to an eco-village, pilgrimage to holy places, etc.One of my friends got carried away by Torsunov's lectures, Ayurveda and Krishnaism and quit smoking.Many years have passed since then, he is no longer a Hare Krishna, he is neutral towards religions, but he still does not smoke.

Here it is important to follow your roof, that is, your psyche;there is a risk of becoming a fan, a cult, a hostage of black teachings.But overall it's an effective way;It is not for nothing that in rehabilitation centers they often exchange alcohol or drug addiction for some religious commitment.

• Substitutes: Electronic cigarettes.The method is controversial.Now they say that it is harmful to use, the substances in it are toxic, and the effect of smoking itself as a means of quitting smoking is small.However, there are people who really help.Nicotine gum, tablets, patches, hookah, herbal cigars, vapes, etc.Allan Carr strongly urges to quit smoking immediately, once and for all, and to forget about such cigarette substitutes.But experience shows that many people use them successfully.For example, the colleague mentioned at the beginning of the material gave up smoking, gradually reduced the number of cigarettes, and at the same time took popular anti-smoking pills.He had a strong motivation.So you can choose any method, just stick to your decision to quit smoking forever.
• Get out - that's all.An old friend of mine who was once a heavy smoker of 20 years experience did this - without books, techniques, gum or e-cigarettes.And he doesn't believe it's difficult to cope alone.After all, the main thing is to decide!

Advice for the brave

When to start a new life?There is an idea that if smoking helps you relax after a hard day's work, you should quit on vacation when you're not already stressed.On the contrary, if you are used to smoking on vacation, you should fully load yourself with activities during the withdrawal period.

Another approach- on the contrary, choose a situation that makes your head spin to understand: if you can get rid of such stress without smoking, you can continue to live without it.That Carr went through these options and came to the conclusion that there is no need to choose a time in order not to prolong time and not to deceive oneself.The best time is NOW.

1. If possible, keep everything associated with smoking out of sight, hearing and smell.Get rid of ashtrays, lighters, cigarettes.
2. If you decide to gradually give up, buy a package only after finishing the previous one.Don't pick up the blocks.Reduce the number of cigarettes you smoke per day.Smoke only halfway and don't take deep breaths.Wash your hands, change clothes to avoid the smell of tobacco.
3. Try to be consciously balanced, avoid stressful situations.
4. Try to be interested in something.If you already have a hobby, spend more time on it.
5. Provide yourself with pleasant physical activity: morning jogging, gym, fitness, yoga, wushu...
6. Breathing exercises have proven to be excellent in the fight against smoking.Try yoga breathing or other similar practices.They help saturate the body with oxygen and calm the mind and spirit.It is better to train with a trainer first - he will make sure that you are doing the exercises correctly.
7. Massage and meditation will also help you relax and have fun without using nicotine.
8. Stay away from places and companies where people smoke, try not to inhale the smoke.But do not go to extremes in order not to be left out of society and feel lonely.If your friends smoke, this is not a reason to avoid them or be jealous, change your attitude to the situation: you have already freed yourself, but they still do not.It is not smoking that gives them pleasure, they cannot enjoy life without smoking.
9. Those who have gone through this path say that the first week is the hardest (but it is quite bearable!), and after three weeks without nicotine, the body is cleansed, rebuilt and improved.

Treat your situation as a small illness, try not to follow the tricks of the mind, such as "just one cigarette", "it's hard not to smoke now, I will choose a more suitable moment to quit".Keep a diary: "I quit smoking - the results of the day."Pay attention to what you feel and note the result: a week, a month, three without poisoning yourself.

If it is difficult for you to quit smoking immediately, try this scheme:

The first 10 days - 15 cigarettes a day.
Another 20 days - 10 cigarettes.
Next month - no more than five pieces per day.
Then, each week, reduce the number of "nicotine sticks" you smoke by exactly one.As a result, you will reduce the number of cigarettes you smoke to zero within three months.

Review your diet

In general, sweets help to overcome addiction, but prefer slow carbohydrates, for example, fruits (rather than candy).

• Drink more clean water - cleanses the body and reduces cravings for nicotine.
• Be sure to eat honey - mix a teaspoon in a glass of water in the morning and drink it on an empty stomach.
• Replenish vitamin C reserves - nicotine removes it from the body.Citrus and currant juices will increase your supply of this vitamin and help your anti-tobacco campaign.
• Avoid alcohol and coffee.Eat less spicy, smoked and salty foods - all these lead to smoking.It is recommendedliver, boiled potatoes, carrots, cauliflower, eggplant, tomatoes, cucumbers, peanuts, peas, beans, bread, sea fish, carrots and other products with a small amount of nicotinic acid.

Thus, it became known as blunting the urge to smoke.from cold (!) saladboiled potatoes, fried eggplant and fresh tomatoes.

• When you want to smoke, take with you and chew: "laces" of cheese (if you want, in a cigarette box, it's enough to look at the calories so as not to gain weight);pineapple - fresh or sweetened without sugar;nuts, seeds (preferably pumpkin seeds);dry fruits.
• Drink milk - this is now due to its "harmfulness", it cleanses the lungs, throat and bronchi.
• Grinding lemon and honey through a meat grinder (1:1) will also help to get rid of the effects of smoking.Eat one spoonful before meals for a month.

How to reduce the urge to smoke - popular advice

1. Chew horseradish and plantain (equal amounts of fresh leaves).The juice should be swallowed and the greens should be spit out.Do not drink or drink.Repeat several times a day.

Use ginger, calamus root, fresh bird cherry or turnip sprig for the same purpose.

2. Before smoking, soak the cigarette in some fermented milk products (kefir, yogurt, etc.).Smoking will be unpleasant, the habit will weaken.
3. The old method is to mix dried oats with tobacco.
4. Pour boiling water (1 liter) over oats, rye, millet and barley (all 100 g) and keep it on the stove for 8-10 minutes.Strain the broth and put it in a thermos.It will be ready in a day.Drink half a glass 3-5 times a day before meals.

Oats are generally very good for withdrawal symptoms (withdrawal).It perfectly restores vitality, calms, improves sleep and instills a feeling of aversion to nicotine.

There are many recipes.Before going to bed, you can grind grains (1 tablespoon) and add cooled water (2 glasses).Boil and drink instead of tea in the morning.

5. Decoction: St. John's wort (1 tablespoon), wild rosemary (0.5 tablespoon), boiling water (600 ml).Keep on low heat for 20 minutes.Then dilute half with water.Sugar, honey or jam - to taste.They drink this tea 5-7 times a day, but it should not be drunk later than evening.The admission course is one month.Attention: it is dangerous to use for pregnant women and breastfeeding women, tuberculosis patients and people whose skin reacts to the sun.

Attention: it is dangerous to use for pregnant women and breastfeeding women, tuberculosis patients and people whose skin reacts to the sun.

6. Add chicory, nettle, mint and valerian to black tea (2:1:1:1:1 ratio).Use as tea.
7. Take black currant, oregano and mint leaves in equal proportions.Make an infusion in a thermos (5 tablespoons in boiling water).Drink 100 ml 30 minutes before meals.The course is one month.
8. Eucalyptus (1 tablespoon of leaves) plus boiling water (400 ml).After an hour, add glycerin and honey (1 tablespoon each) to the resulting infusion.Drink a quarter glass 4-5 times a day for a month.
9. Burdock juice is mixed with water.Drink before going to bed for a month.

Burdock, by the way, is actively used in the treatment of cancer patients, so it is useful in every way.

10. And finally, the most exotic way.You need to buy crabs, dry them in the shade, and then grind them into powder.A small amount of this powder is mixed with tobacco and smoked.After that, even the most avid smokers should forget about their addiction.

Good luck and may the Force be with you!