It is generally recognized that smoking is only a bad habit, but actually the dependence on tobacco is a disease that even has a name: F17.Every fifth in the world is a smoker.
The dependency not only implies the constant filling of nicotine, but also the rituals: go to a break of smoke, take a cigarette together with a glass of wine, stumble in your pants in search of a lighter.All of these are the usual neuronal paths that the body should not only interrupt if a person with smoking stops.It is therefore important to get rid of both the physical and psychological dependency.
The material was checked by evidence-based narcologists, psychotherapists, cognitive behavior therapists.
Why do you have to stop smoking immediately
According to statistics, more than 8 million people all over the world died of diseases associated with tobacco smoke in 2017, 1.2 million of whom from passive tobacco consumption.
For comparison: During the Covid 19 epidemic, 2.1 million people died of the disease.At the same time, it makes up 30 patients for every death in smoking who suffer from diseases associated with this habit.Harmful substances provoke the development of more than 15 types of cancer, cardiovascular diseases and chronically obstructive lung diseases.
Tobacco smoke, which consists of 4000 chemical compounds, weakens the immune system and thus influences all organs of the body.It can cause infertility and impotence and has a negative negative effect on the quality of sperm, which can later lead to innate defects of the embryo.Smoking also weakens bones and teeth, which is why they become fragile, the development of rheumatoid arthritis, type -2 -diabetes, stomach -intestine diseases, including ulcer.
As soon as a person ends with smoking, the body recovers immediately.After a day, blood pressure normalizes and the blood circulation improves, after two days a person differentiates the taste and smells better, and after a month the walls of the lungs are regenerated.
Modern opportunities to quit smoking
There are various methods for rejection of smoking that help in the most difficult first days.You will only be effective if a person has a motivation to deal with dependency.
Nicotine -Substituting therapy
Plaster, inhalators and chewing gum that contain nicotine, deliver it to your body in a much more economical way than cigarettes.
Professionals:They help to remove the addiction smoothly, gradually reduce the dose and to expose the body to the shock.
Disadvantages:They do not make up the "smoking ritual" when a person is used to taking a cigarette after coffee or during a break at work.
Books by all Carra
The method is not a ban on certain actions, but in the development of motivation.All Carr, who once smoked several packs a day and then became one of the leading British and worldwide experts to refuse smoking and other dependencies, not only explains those disadvantages that relate to health, but also others who are connected to psychology.In particular, he indicates the replacement of the concepts "I smoke / I who are dependent on smoking", and directs the reader's attention to the fact that there is a weakness.
Professionals:All Carr gradually prepares the reader for changes.For example, he says that they can smoke while reading his book, but they have to stop immediately after the last page.
Disadvantages:One person can stretch the reading for a long time, throw the book at some point or simply do not follow the author's instructions.
meditation
It can be an aid practice under stress conditions when smoking.It has been proven that after several hours of lessons, people calm down, they themselves and their mood.
Professionals:Helps not to think of tobacco.Reduces the desire to smoke a cigarette.
Disadvantages:Requires regularity.
hypnosis
The most important thing in preparation is a wish.People who bring their loved ones usually have the opposite effect.A person is not suitable for the attitudes of the doctor, but on the contrary, according to the procedure it turns out that he takes nothing.
Professionals:If hypnosis happens successfully, you can get rid of the habit very quickly.
Disadvantages:So far there is no scientific data that hypnotherapy is the best and 100% effective way to stop smoking.
Cognitive behavioral psychotherapy
Psychotherapy is built when working with dysfunctional thoughts and irrational beliefs of the patient.For example: "To relieve stress, I definitely have to smoke", "talk in a smoking team and at the same time not to smoke", "it is very difficult to quit smoking and I can't do it."
The method provides excellent results in combination with Nicotin -Substuting therapy, some experts also use hypnosis.
Professionals:A person has support and a "conductor" who leads them out of the retreat.
Disadvantages:Price.However, it pays off by saving cigarettes.
Electronic cigarettes will not help
In order to reduce nicotine addiction, people often switch to electronic cigarettes.Unfortunately, as recent studies show, this is anything but harmless device.Such devices support the rituality of behavior and contain nicotine.
Who does not recognize electronic cigarettes as a means of nicotine connection therapy.
Scientific and fast medicine also questioned acupuncture.This method lies in the fact that needles are inserted under the skin, which facilitate the symptoms caused by the abolition syndrome.For those who may seem uncomfortable, there are simulation needles that do not go into the tissue.According to clinical research, such therapy does not provide any proper result.
It still doesn't help to quit smoking
Smoking mixes often contain tobacco and other harmful substances.Homeopathic support also raises questions.So far there are no reliable studies on the subject of whether naturopathy helps.
What you need to know before you give up to smoke yourself
According to the European Journal of Social Psychology, the formation of new habits of 18 to 254 days takes.It all depends on age and the ability of neurons to create new ways.Actually, they like to run on the paths already transported, for this reason it is so difficult for us to say goodbye to the usual way of behavior.
However, it is possible to deceive your brain with nicotine addiction.
How to stop smoking yourself
- Determine a date when you assign tobacco.ICS can start preparing two weeks before the hour.For example, give up ritual cigarettes in the morning and for coffee.It makes sense to follow what moments you smoke because you really want it and when it is just a habit - on a walk, driving under your favorite song, after eating.All of these patterns have to be broken one after the other.
- Tell everyone.In a solid decision, it is advisable to notify all friends and acquaintances.It is possible through social networks.If many people know what they have given up, it will be more difficult for them to admit that they couldn't do it.
- Set a goal.First of all, you can say that you don't smoke for a week.The most difficult will be the third day without nicotine if its amount of blood is minimized.During this time, a person begins to experience the cancellation syndrome that is accompanied by irritability, headache and increased appetite.For this day you can prepare in advance and come up with what you can distract yourself.Relaxing practices can help. After passing the first "breaking", you have to set a second goal.For example, can withstand ten days.And so gradually move towards the goal.
- Take your hands.This will help to interrupt the habitual ritual.It is advisable to have a kind of object, for example spinner or pencil.The perfect solution is one puzzle per 1000 pieces or puzzle.
- Be prepared to replace dependencies.The simplest option is to eat more.Therefore, the weight increases to give up cigarettes.Over time, the electricity process is normalized and the additional pounds will leave.During this time it is best to have a bottle of water or with a low calorie snacks such as hacked vegetables and fruit.As a replacement of habit, you should actively deal in your body, for example practicing or running yoga.
- Do not switch with a collapse.They not only fight with a habit, but also with addiction.This is an illness that is not so easy to win.So if you have smoked a cigarette, it is important to praise yourself for so long and set the next goal.
Stop smoking applications
For those who have a hard time finishing alone, there are applications that help to survive this time.Many of them are based on motivation.You have to indicate how many cigarettes disappear from your backpack a day, the date you go, and then watch the application every time you want to get dressed.Here is the time and money that you have not spent.For example, if you smoke one pack a day and costs $ 1.3 in the region, the annual savings are around 530 US dollars.
The most important thing, however, is that the application shows what happens to your body.The process of cleaning the lungs begins six hours later, and after ten the body becomes half of the nicotine and carbon oxide in the blood.
A program that was developed on the basis of cognitive behavioral therapy methods gradually helps those who want to give up cigarettes.The main task is to receive control over your actions.Instead of forcing them to stop smoking immediately, the application offers goals, for example, smoking three cigarettes a day.After you have done the task, you will find out how much money saves how many months of your life have returned.
There is a program for 222 days.In the game that was developed together with the center to prevent cancer diseases, one person opens new levels every day and receives motivational news.
Comments from specialists
"In terms of nicotine addiction, we can certainly say that they can often stop smoking themselves. In my practice, it was cases in which a session of cognitive behavioral therapy was sufficient for the patient in which the idea of the patient" I could not stop not to end ".
In the case of an anxious component that is together in the case of withdrawal syndrome, both drug treatment (nicotine replacement therapy, anxiolytics) as well as the normal permanent protocols of cognitive behavioral therapy or motivation advice are required.
A good help here is dialectical and behavioral therapy that has many self -help in your arsenal with both anxiety and in mood swings.
If the therapy is carried out correctly, the risk of "flowing" one dependence on another is minimally.The increased appetite in the first moments after rejection of the tobacco should be treated calmly.This is a normal reaction of the body.""
“In our culture, smoking is often treated with a bad reputation as a habit. People who cannot give up tobacco are weakly -unable to change their own health.
From a psychologist's point of view, everything is more complicated.Often the smoking process is only the visible tip of the iceberg, in which the underwater section of the addiction mechanism itself is concentrated - both psychologically and chemically.And those who have most likely decided to deal with one and the other component: they are connected.
The deepest roots of habits - to take a cigarette during stress - can be formed 1.5 years ago.During this time, a baby begins to reduce the alarm and relax without sucking a mother, dummy or finger.
Smoking can meet a variety of needs.In addition, one person can always be able to recognize them far away, since they were not only frustrated, but were also transferred to the unconscious.
In this case, when a person with a strong decision has stopped moving the symptom in the direction in which they can discharge a vague, unconscious tension and find symbolic support in other ways.This support often becomes food, the most affordable and individually suitable form of substitution of an addiction to another.People see it unconsciously as a symbol of belonging and love.Others often offer food instead of emotional close to the manifestation of care.After taking over the behavior of the oldest, adult children already keep loyalty to such self -sufficiency.In this way, however, there is again a person at the top of the iceberg of his needs.
The practices of consciousness that aim to understand and feel themselves, their needs and motifs, your body, will help find out.For example psychotherapy, yoga, meditation.After satisfying his true needs, one person is able to forget when he lasted a cigarette in his mouth.""