It is often accepted that smoking is only a bad habit, but in fact, tobacco dependence is a disease even indicated: F17.Every Thursday in the world is a smoker.
The dependence not only implies the continuous addition of Nicotine, but also the rituals: Going to break the smoke, drink a cigarette with a glass of wine, make yourself in pants to search for a lighter.All of these are common nerve paths that the body does not only interrupt when a person quit smoking.Therefore, it is important to eliminate both physical and psychological dependence.
The documents have been tested by suicidal houses based on evidence, psychological therapists, cognitive behavior therapists.
Why do you need to quit smoking immediately
According to statistics, in 2017, more than 8 million people in the world died from cigarette smoke -related diseases, of which 1.2 million from passive cigarettes were consumed.
For comparison: In Covid-19 epidemic, 2.1 million people died from this disease.At the same time, with each smoking death, it occupies 30 patients with diseases related to this habit.Harmful substances cause the growth of more than 15 types of cancer, cardiovascular disease, chronic obstructive pulmonary disease.
Tobacco smoke, including 4,000 chemical compounds, weakens the immune system and thus negatively affects all organs of the body.It can cause infertility and helplessness, and also negatively affect the quality of sperm, which can then lead to congenital defects of the workpiece.Smoking also weakens bones and teeth, which is why they become more fragile, stimulating the growth of rheumatoid arthritis, type 2 diabetes, gastrointestinal diseases, including ulcers.
As soon as a person quit smoking, his body started to recover immediately.After a day, normal blood pressure and blood circulation improved, after two days, one distinguishes the tastes and smells better, and after a month, the walls of the lungs are regenerated.
Modern ways to quit smoking
There are some methods of refusing smoking to help keep in the first days of the most difficult.They will only work if a person is motivated to cope with dependence.
Nicotine -substituting therapy
Gypsum, inhaled and chewing chewing gum contains nicotine that provides it with your body much more economically than cigarettes.
Advantage:They help eliminate addiction, reduce the dose and do not shock the body.
Disadvantages:They do not compensate for the Muslim smoking ritual when a person is used to picking up a cigarette after drinking coffee or during a break at the workplace.
Book of Allen Carra
This method is not a ban on certain actions, but to develop motivation.Allen Carr, who has smoked many packages every day, and then became one of his top and world experts who refused smoking and other dependencies, always explaining not only health disadvantages, but also psychology.Specifically, he pointed out the replacement of my concepts I like smoking / I depend on smoking, attracting readers' attention about the fact that addiction is weak.
Advantage:Allen Carr gradually prepared for the reader to change.So, for example, he said that you can smoke while reading his book, but you need to stop right after the last page is turned upside down.
Disadvantages:A person can extend the reading for a long time, throw the book at some point or simply do not follow the author's instructions.
Meditation
It may be auxiliary practice in stress conditions in case of refusal smoking.It has been shown that after a few hours of school, people calm down, they have self -control and their mood increased.
Advantage:Help not think about cigarettes.Reduce the desire to smoke.
Disadvantages:Requires regularity.
Hypnosis
The most important thing in preparation is a desire.People who carry their relatives often have the opposite effect.A person who does not lend the doctor's settings, but on the contrary, after the show has nothing to take him.
Advantage:If hypnosis has overcome successfully, you can escape the habit very quickly.
Disadvantages:So far, there is no scientific data that hypnotic therapy is the best and 100% effective way to quit smoking.
Psychotherapy cognitive behavior
Psychotherapy is built at work with disordered thoughts and absurd beliefs of the patient.For example, this: To reduce stress, I am sure to smoke, talk in a smoking group and at the same time I don't smoke myself, it is difficult to quit smoking, and I can do it.
This method gives excellent results combined with nicotine treatment, some experts also use hypnosis.
Advantage:A person with the support and a conductor of the Viking will take him out of the withdrawal nations.
Disadvantages:Price.However, it will be rewarded by saving tobacco.
Electronic cigarettes will not help
Usually in an effort to reduce dependence on nicotine, people switch to electronic cigarettes.Alas, as recent studies show that this is a harmless device.Such devices support behavioral rituals and contain nicotine.
People who do not recognize electronic cigarettes are a means of nicotine treatment therapy.
Scientific medicine and reminders also ask acupuncture questions.This method is that the needle is introduced under the skin to facilitate the symptoms caused by the removal syndrome.For those whose processes seem uncomfortable, there are simulated needles that do not go inside the tissues.According to clinical research, such therapy does not provide appropriate results.
That still does not help to quit smoking
Smoking mixture often contains cigarettes and other harmful substances.Support micro -base also raises the question.So far, there is no reliable research on the topic whether the natural pathology can help.
What you need to know before you quit smoking
According to the European Social Psychology Magazine, the formation of new habits takes from 18 to 254 days.It all depends on the age and ability of nerve cells to create new ways.In fact, they like to run along the roads that have Trodden, because this is difficult for us to say goodbye to the usual behavior.
However, you can deceive your brain with nicotine dependence.
How to quit smoking
- Determine yourself one day when you forgive tobacco.Two weeks ago, ICS could start preparing.For example, abandoning the rituals in the morning and coffee.It is reasonable to follow the moments you smoke, because you really want it, and then it is just a habit - when walking, driving, under your favorite song, after eating.All of these models need to be broken in turn.
- Tell people.In a solid decision, should notify all friends and acquaintances.It can be through social networks.If many people know what you have abandoned, you will be more difficult to admit to them that you can't do it.
- Set goals.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 blood is minimized.It was during this period that a person began to undergo cancel syndrome, accompanied by discomfort, headache and increased appetite.Today, you can prepare in advance and give what to distract yourself.Relaxing practice can help. Having passed the first break, you need to set yourself a second goal.For example, hold ten days.And so gradually moving towards the target.
- Hold your hand.This will help interrupt the ritual of the habit.There should be a number of items, for example, spinner or pencil.The perfect solution is a puzzle over 1,000 pieces or puzzles.
- Be prepared to replace addiction.The easiest choice is to eat more.That is why, giving up smoking, some weight gain.Over time, the energy process is standardized and the additional pound will leave.During this period, it is best to have a bottle of water in hand or -Calorie, such as vegetables and chopped fruits.As an alternative of the habit, you should be more active in your body, for example, practicing yoga or jogging.
- Do not scold yourself with an incident.You fight not only with a habit, but also addicted.This is a disease that is not easy to win on its own.Therefore, if you smoke a cigarette, it is important to praise yourself for its long -term and set yourself the next goal.
Applications to quit smoking
For those who find it difficult to deal with themselves, there are applications that help survive in this period.Many of them are built on motivation.You need to tell how many cigarettes disappear from your package every day, you will leave, and then - look at the application whenever you want to drag.Here the amount of time and money you do not spend.For example, if you smoke a package per day and the cost in the area is 1.3 dollars, the annual savings will be about $ 530.
But most importantly, the application will indicate what is happening to your body.Therefore, for six hours later, the process of cleaning the lungs will begin, and after ten people, the body will escape half of nicotine and carbon oxide in the blood.
A program developed on the basis of cognitive behavioral treatments will gradually help those who want to give up to smoke.The main task is to help control your actions.Instead of forcing you to quit smoking immediately, the application provides to set goals, for example, smoking three cigarettes a day.Completing the mission, you will find how much money you save, how many months of your life has returned.
There is a program for 222 days.In the game, developed with the center to prevent cancer, a person who opens new levels every day, receives a motivational message.
Comments of experts
Regarding Nicotine addiction, we can say safely that you can often quit yourself.The goal he sets.
In the case of an anxious component participating in cash withdrawal syndrome, both drug treatment (nicotine replacement therapy, anxiety) and normal time protocols of cognitive behavioral therapy or dynamic advice are necessary.
A good help here will be dialectical and behavioral, in its arsenal has a lot of self -help skills with both anxiety and mood change.
If the therapy is done correctly, then the risk of a person's flow depends on a different dependence.Increasing appetite in the first moments after refusing tobacco should be treated calmly, this is a normal reaction of the body."
In our culture, smoking is often considered a bad reputation habit.Those who cannot give up smoking to consider them are weak, cannot force themselves to change even under the threat of harm to health.
From the viewpoint of a psychologist, everything is more complicated.Typically, the smoking process is only the visible peak of the iceberg, in the underwater part in which the mechanism of addiction is concentrated - both psychological and chemical.And those who decide, most likely, must deal with one and other ingredients: they are connected to each other.
The deepest root of the habit - drinking cigarettes during stress - can be formed before 1.5 years.During this time, a baby, to reduce the alarm and relax, for example, in the absence of a mother, began to suck a mannequin or finger.
Smoking can serve many different needs.Moreover, it is not a person who can always recognize them, because they are not only disappointed, but are also replaced in unconscious.
In the case when a smoker has a strong will, symptoms can be transferred in the direction that you can perform a vague, unconscious stress and find a symbolic support in a different way.Often this support becomes food, the most appropriate and most suitable form of replacement of one addict to another.Everyone in subconscious perception is as a symbol of belonging and love.Normally, instead of emotional closeness, others provide food is the only form of care.The behavior of the elderly, the children have grown up to keep their loyalty to such self -support.However, in this way, a person once again found himself heading in the iceberg of his needs.
Cognitive practice, aimed at understanding and feeling about themselves, their needs and motives, their bodies, will help find it.For example, psychotherapy, yoga, meditation.Having satisfied his true needs, a person is quite likely to forget when he extends a cigarette in his mouth."