It is generally accepted that smoking is only a bad habit, but in fact, addiction to tobacco is a disease whose naming is F17.Every fifth of the world is smoker.
Addiction means not only the constant filling of nicotine, but also the rituals: go for a smoke break, take a cigarette with a glass of wine, hit the pants to find it easier.All of these are the usual nerve paths that the body is not only interrupted when a person stops smoking.Therefore, it is important to get rid of both physical and psychological addiction.
The material was checked by the evidence-based narcologist, psychotherapist, cognitive-behavior therapist.
Why do you need to stop smoking immediately
According to statistics, in 2017, more than 8 million people died of tobacco -related diseases, of which 1.2 million are from passive tobacco consumption.
By comparison, 2.1 million people died during the Covid-19 epidemic due to the disease.At the same time, due to all the deaths of smoking, 30 patients suffer from diseases related to this custom.The harmful substances provoke the development of more than 15 types of cancer, cardiovascular diseases, and chronic obstructive pulmonary diseases.
Tobacco smoke, which consists of 4,000 chemical compounds, weakens the immune system and thus negatively affects all organs of the body.This can provoke infertility and impotence and negatively affect the quality of sperm, which can later lead to the embryo's congenital defects.Smoking also weakens the bones and teeth and therefore become more fragile and rheumatoid arthritis, type 2 diabetes, gastric intestinal diseases, including ulcer.
As soon as a person stops smoking, the body recovers immediately.After one day, blood pressure returns to normal and blood circulation improves, after two days, one distinguishes the taste and scents, and after a month the lung walls regenerate.
Modern ways to stop smoking
There are many methods of rejecting smoking that promote the most difficult first days.They will only be effective if one has motivation to treat addiction.
Nicotine
Plaster, inhalers and chewing gum, which contain nicotine are transported in a much more hard way than cigarettes.
Benefits:They help you to get rid of addiction, gradually reducing the dose and without exposing your body to shock.
Disadvantages:They do not replace the "smoker's ritual" when a person is used to picking up a cigarette after coffee or during a break.
Allen Carra's books
The method is not a ban on certain actions, but in the development of motivation.Allen Carr, who once smoked several packages a day, became one of the leading British and world experts to deny smoking and other addictions, consistently explains not only the disadvantages that are related to health but also to others.In particular, it indicates that it replaces the concept of "I like smoking / depends on smoking" and draws the reader's attention to the fact that addiction is weakness.
Benefits:Allen Carr gradually prepares the reader for changes.So, for example, he says he can smoke while reading the book, but he has to stop immediately after the last page turns upside down.
Disadvantages:One can extend reading for a long time, drop the book at a certain point, or simply do not follow the author's instructions.
Meditation
It may be possible practice under stress when smoking is rejected.It has been proven that after hours of hours, people are relaxed, have themselves control and rise in mood.
Benefits:It helps not to think about tobacco.It reduces the desire to smoke a cigarette.
Disadvantages:Requires regularity.
Hypnosis
The most important thing for preparation is desire.People who bring their loved ones usually have the opposite effect.A person does not surrender to the doctor's settings, but on the contrary, after the procedure, nothing takes him.
Benefits:If hypnosis goes away successfully, you can get rid of your habit very quickly.
Disadvantages:So far, there is no scientific data that hypnotherapy is the best and 100% effective method of smoking.
Cognitive-behavioral psychotherapy
Psychotherapy is built with dysfunctional thoughts and the irrational beliefs of the patient.For example, "I have to smoke firmly to relieve stress", "conversation in a smoking team and at the same time not smoking myself", "it's very difficult to stop smoking and I can't do it."
The method gives excellent results in combination with nicotine -substiturable therapy, and some experts also use hypnosis.
Benefits:Man has support and a "conductor" that frees him from the states of withdrawal.
Disadvantages:Price.However, it pays off by saving cigarettes.
Electronic cigarette will not help
Often people switch to electronic cigarettes to reduce nicotine addiction.Unfortunately, as recent studies show, this is far from harmless.Such tools support the rituality of behavior and contain nicotine.
Who does not recognize electronic cigarettes as a tool for nicotine -substituing therapy.
Science and rapid medicine also questioned acupuncture.This method lies in the fact that the needles are introduced under the skin, which facilitates the symptoms caused by the abolition syndrome.For those who may seem unpleasant, there are simulation needles that do not enter the tissues.According to clinical research, such therapy does not produce proper results.
This is still not helping to quit smoking
Smoking mixtures often contain tobacco and other harmful substances.Homeopathic assistance also raises questions.So far, there is no reliable study on the subject that Naturopathy helps.
What you need to know before you stop smoking
According to the European Journal of Social Psychology, the emergence of new habits lasts 18-254 days.It all depends on the age and ability of neurons to create new methods.They actually like to run on the already permeable roads, so it's so hard to say goodbye to the usual behavior.
At the same time, it is possible to deceive your brain with nicotine addiction.
How to stop smoking
- Select a date for you when you forgive your smoking.Two weeks before the clock, the ICS can start preparing.For example, stop the ritual cigarette in the morning and coffee.It is worth following what moments you smoke because you really want it, and when it is just a habit - walk, drive, under your favorite song, after a meal.All these samples must be interrupted one after the other.
- Tell everyone.It is advisable to notify all friends and acquaintances in a firm decision.It is possible through social networks.If many people know what they left, it will be harder to admit that you could not do it.
- Set a goal.First of all, you can tell yourself that you don't smoke for a week.The hardest thing is the third day without nicotine when the amount of blood is minimized.During this period, a person begins to experience a resignation syndrome accompanied by irritability, headache and increased appetite.You can be prepared in advance for today and figure out what to attract.Relaxing exercises can help. After handing over the first "break", you have to set a second goal for yourself.For example, take ten days.And thus move gradually towards the target.
- Take your hand.This helps to interrupt the ritual of the habit.We recommend that there be some kind of item, such as spinning or pencil.The perfect solution is a puzzle of 1000 pieces or puzzle.
- Be prepared to replace addictions.The simplest option is to eat more.That's why, leaving the cigarette, some gain weight.Over time, the energy tissue is normalized and the extra pound leaves.During this period, it is best to have a bottle of water or low -calorie snacks, such as chopped vegetables and fruits.As a replacement, you need to participate more active in your body, such as yoga or running.
- Do not scold yourself by demolition.You fight not only habit but also addiction.This is a disease that is not easy to win in itself.So if you smoke a cigarette, it is important to praise yourself to last for such a long time and set yourself the next goal.
Requests to quit smoking
For those who have a hard time cope, there are applications that help survive this period.Many are based on motivation.You need to indicate how many cigarettes disappear from your package daily, the date you leave and then - examine the application every time you want to pull.Here's the time and money you didn't spend.For example, if you smoke a package a day and it costs $ 1.3, the annual savings will be about $ 530.
But most importantly, the application tells what happens to your body.So, six hours later, the process of cleaning the lungs begins, and after ten, the body gets rid of half the nicotine and carbon oxide in the blood.
A program developed on the basis of cognitive-denomination therapy methods gradually helps those who want to leave the cigarette.The main task is to help control to check.Instead of forcing you to stop smoking immediately, the application offers setting goals such as smoking three cigarettes a day.After finishing the task, you will find out how much money you have saved and how many months have they returned.
There is a program for 222 days.In the game, developed with the center of prevention of cancer, a person opens a new level every day with motivational messages.
The comments of the professionals
“With Regard to Nicotine Addiction, We Can Safely Say Say That You Can Often Quit Smoking YourselfCouldn't Quit Smoking ”Was Called Into Question. This is an irrational belief that can be completely refuted by facts, stories.Set.
In the case of anxiety component, they are connected to the withdrawal syndrome, both to the normal protocols of drug treatment (nicotine replacement therapy, anxiety absorber), cognitive therapy or motivational counseling.
Dialectic and behavioral therapy, which has a lot of self -help with anxiety and mood fluctuations, is good help here.
If the therapy is performed correctly, the risk of "flow" of one addiction to the other is minimal.At first glance, an increase in appetite should be treated calmly after rejecting tobacco, this is a normal reaction of the body."
"In our culture, smoking is often treated as a habit with bad reputation. People who cannot leave tobacco are considered weak -they cannot force themselves to change even if they are threatened to damage to health.
Everything is more complicated for a psychologist.The smoking process is often only the visible top of the iceberg, in the underwater section, which is concentrated in the mechanism of addiction itself - both psychological and chemical.And those who have decided to bind them should probably be dealing with one and the other components: they are connected.
The deepest roots of habits - cigarette stress - can be formed before 1.5 years.During this period, a baby, for example, starts breastfeeding a dummy or finger in order to reduce alarm and rest.
Smoking can serve different needs.In fact, they are far from being able to recognize them, as they were not only disappointed, but were incorporated into self -consciousness.
When a person stops smoking with a strong -willed decision, the symptom can switch in the direction where it can empty, unconscious tension and otherwise find symbolic support.This support often becomes food, the cheapest and individually most appropriate form of replacing one addiction.People consciously perceive it to the symbol of affiliation and love.Instead of emotional proximity, others often offer food as the only form of nursing.After accepting the behavior of the elderly, children who have grown up keep loyalty to such self -sufficiency.In this way, however, a person finds himself again at the top of his needs of the iceberg.
The practice of awareness, which aims to understand and feel their own, their needs and motifs, their bodies will help.For example, psychotherapy, yoga, meditation.After meeting his true needs, a person can forget enough when he held a cigarette in his mouth."