It is generally accepted that smoking is only a bad habit, but in fact, tobacco dependence is a disease that even has a designation: F17.Each fifth in the world is a smoker.
The dependence implies not only the constant reconstruction of nicotine, but also the rituals: go to a smoke break, take a cigarette with a glass of wine, treat yourself in the pants in search of a lighter.These are the usual neural paths that the body is not only to interrupt when a person has stopped smoking.Therefore, it is important to get rid of physical and psychological dependence.
The equipment was verified by the narcologist based on evidence, the psychotherapist, the cognitive-behavioral therapist.
Why you have to quit smoking immediately
According to statistics, in 2017, more than 8 million people worldwide died of diseases associated with tobacco smoke, including 1.2 million passive tobacco consumption.
As a comparison: during the COVVI-19 epidemic, 2.1 million people died due to the disease.At the same time, for each death by smoking, he takes into account 30 patients who suffer from diseases associated with this habit.Warm substances cause the development of more than 15 types of cancer, cardiovascular disease, chronic obstructive pulmonary disease.
Tobacco smoke, which consists of 4000 chemical compounds, weakens the immune system and therefore negatively affects all body organs.It can cause infertility and helplessness, and also negatively affects the quality of sperm, which can then lead to congenital defects in the embryo.Smoking also weakens bones and teeth, which is why they become more fragile, causes the development of rheumatoid arthritis, type 2 diabetes, gastrointestinal diseases, including an ulcer.
As soon as a person has stopped smoking, the body begins to recover instantly.After a day, blood pressure normalizes and blood circulation improves, after two days, a person distinguishes tastes and feels better, and after a month, the walls of the lungs are regenerated.
Modern ways to quit smoking
There are several methods of rejection of smoking that help keep the first most difficult days.They will only be effective if a person has a motivation to deal with dependence.
Nicotine substitution therapy
The plaster, the inhalers and the chewing gum that contain nicotine deliver it to your body in a much more saving way than the cigarettes.
Benefits:They help to get rid of dependence gently, gradually reducing the dose and without exposing the body to the shock.
Disadvantages:They do not compensate for the "smoker ritual" when a person is used to collecting a cigarette after a coffee or during a break at work.
Books by Allen Carra
The method is not a ban on certain actions, but in the development of motivation.Allen Carr, which smoked several packs per day, then became one of the main British and global experts to refuse smoking and other dependencies, systematically explains not only the disadvantages linked to health, but also to others, which are associated with psychology.In particular, it indicates the substitution of the concepts of "I like to smoke / I depend on smoking", attracting the reader's attention to the fact that dependence is weakness.
Benefits:Allen Carr gradually prepares the reader for changes.So, for example, he says that you can smoke while reading his book, but you have to stop immediately after the last page is upset.
Disadvantages:A person can stretch reading for a long time, throw the book at some point or not follow the author's instructions.
Meditation
It may be auxiliary practice in stress conditions in the event of rejection of smoking.It is proven that after several hours of lessons, people calm down, they have self -control and that their mood increases.
Benefits:Help not think of tobacco.Reduces the desire to smoke a cigarette.
Disadvantages:Requires regularity.
Hypnosis
The most important thing in preparation is a desire.People who bring their loved ones generally obtain the opposite effect.A person does not lend himself to the doctor's circles, but, on the contrary, after the procedure shows that nothing takes him.
Benefits:If hypnosis passes successfully, you can get rid of the habit very quickly.
Disadvantages:So far, there is no scientific data according to which hypnotherapy is the best and 100% effective way to quit smoking.
Cognitivo-behavioral psychotherapy
Psychotherapy is built at work with dysfunctional and irrational beliefs of the patient.For example, this: "To relieve stress, I must certainly smoke", "speak in a smoking team and at the same time not smoking it myself", "it is very difficult to quit smoking, and I cannot do it."
The method gives excellent results in combination with nicotine substitution therapy, some experts also use hypnosis.
Benefits:A person has support and a "conductor" who will lead him with withdrawal states.
Disadvantages:Price.However, it will be paid by saving cigarettes.
Electronic cigarettes will not help
Often, to try to reduce nicotine dependence, people go to electronic cigarettes.Alas, as recent studies show, it is far from being a harmless device.These devices support the rituality of behavior and contain nicotine.
Which does not recognize electronic cigarettes as a means of nicotine substitution therapy.
Scientific and rapid medicine has also questioned acupuncture.This method lies in the fact that the needles are introduced under the skin that facilitate the symptoms caused by abolition syndrome.For those to whom such a process may seem unpleasant, there are simulation needles that do not go inside the tissues.According to clinical research, such therapy does not provide an appropriate result.
Who still doesn't help stop smoking
Smoking mixtures often contain tobacco and other harmful substances.Homeopathic assistance also raises questions.So far, there are no reliable studies on the subject if naturopathy helps.
What you need to know before quit smoking yourself
According to the European Journal of Social Psychology, the training of new habits takes 18 to 254 days.It all depends on the age and ability of neurons to create new ways.In fact, they like to run along the paths already walked, it is because of this that it is so difficult for us to say goodbye in the usual way of behavior.
However, it is possible to deceive your brain with dependence on nicotine.
How to quit smoking
- Design yourself a date when you forgive tobacco.Two weeks before the hour, the CIs can start the preparation.For example, abandon ritual cigarettes in the morning and for coffee.It is logical to follow the moments you smoke, because you really want it, and when it is only a habit - promenade, driving, under your favorite song, after eating.All these models must be broken one after the other.
- Tell everyone.In a solid decision, it is advisable to inform all friends and acquaintances.It is possible through social networks.If many people know what you have abandoned, it will be more difficult for you to admit that you could not do it.
- Set a goal.To start, you can tell yourself that you don't smoke for a week.The most difficult thing will be the third day without nicotine, when its quantity in the blood is minimized.It was during this period that a person begins to feel a cancellation syndrome, which is accompanied by irritability, headache and increased appetite.For this day, you can prepare in advance and find what to distract.Relaxing practices can help. After passing the first "breakup", you must set yourself a second goal.For example, keep ten days.And therefore gradually evolved towards the objective.
- Take your hands.This will help interrupt the ritual of habit.It is advisable to have a kind of element, for example, a spinner or a pencil.The perfect solution is a puzzle for 1000 pieces or puzzle.
- Be ready to replace dependencies.The simplest option is to eat more.This is why, abandoning cigarettes, some gain weight.Over time, the energy process is standardized and the pounds too much will leave.During this period, it is preferable to have a bottle of water at hand or low -calories snacks, such as chopped vegetables and fruits.As a substitution of habit, you must engage more actively in your body, for example, practice yoga or race.
- Do not rumble with ventilation.You are not only fighting with a habit, but with an addiction.It is a disease that is not so easy to win by yourself.So, if you have smoked a cigarette, it is important to rent you to last so long and set the next goal.
Applications to quit smoking
For those who have trouble dealing with themselves, there are applications that help survive this period.Many of them are built on motivation.You should indicate how many cigarettes disappear from your package per day, the date you will leave, then - examine the application whenever you want to slide.Here, the time and money that you have not spent.For example, if you smoke one pack per day and it costs in the $ 1.3 area, annual savings will be around $ 530.
But above all, the application will say what happens to your body.Thus, already six hours later, the lung cleaning process will start, and after ten, the body will get rid of half nicotine and carbon oxide in the blood.
A program developed on the basis of cognitive-behavioral therapy methods will gradually help those who wish to abandon cigarettes.The main task is to help control your actions.Instead of forcing you to quit smoking immediately, the application proposes to set objectives, for example, to smoke three cigarettes per day.Having finished the task, you will find out how many money, how many months of their lives have returned.
There is a program for 222 days.In the game, which has been developed with the Center for the prevention of cancer diseases, a person opens new levels every day, receiving motivation messages.
Specialist comments
“Regarding nicotine dependence, we can say safely that you can often quit smoking yourself.The goal he sets himself.
In the event of anxious component, join withdrawal syndrome, drug treatment (nicotine replacement therapy, anxiolytics) and normal duration protocols of cognitivo-behavioral therapy or motivation council are necessary.
A good help here will be dialectical and behavioral therapy which, in its arsenal, has a lot of self-assistance skills both with anxiety and in mood swings.
If therapy is carried out correctly, the risk of "circulating" from an addiction to another is minimal.The increased appetite in the first moments after refusing tobacco must be treated calmly, it is a normal reaction of the body.""
“In our culture, smoking is often treated as a habit with a bad reputation.People who cannot abandon tobacco consider them weak - unable to force themselves to change even under the threat of health damage.
From the point of view of a psychologist, everything is more complicated.Often, the smoking process is only the visible summit of the iceberg, in the underwater part whose mechanism of dependence itself is concentrated-psychological and chemical.And those who have decided to bond, most likely, have to face both component: they are interconnected.
The deepest roots of habits - to take a cigarette during stress - can be formed before 1.5 years.During this period, a baby, in order to reduce the alarm and relax, for example, in the absence of a mother, begins to suck a model or a finger.
Smoking can meet a variety of needs.In addition, far from being always a person is able to recognize them, because it was not only frustrated, but also supplanted in the unconscious.
In the event that a person has stopped smoking with a strong decision, the symptom can move in the direction where you can unload a vague and unconscious tension and find symbolic support in another way.Often, this support becomes food, the most affordable form of substitution and the most appropriate individually of an addiction to another.People unconsciously perceive it as a symbol of belonging and love.Often, instead of emotional proximity, others offer food as the only form of the manifestation of care.After adopting the behavior of the elders, the already adult children retain fidelity to such a self -support.However, in this way, a person finds himself again at the top of the iceberg of his needs.
Consciousness practices, which aim to understand and feel of self, their needs and motifs, their bodies, will help to understand it.For example, psychotherapy, yoga, meditation.Having satisfied his real needs, a person is quite capable of forgetting when he lasted a cigarette in his mouth.""