It is generally accepted that smoking is just a bad habit, but in fact, tobacco addiction is a disease that even has a tag: F17.Every fifth in the world is a smoker.
Dependence implies not only constant refilling nicotine, but also ritual: Go to a smoke break, take a cigarette with a glass of wine, be patient in your pants in a lighter search.All these are the usual neural roads that the body is not only to interrupt you when a person stops smoking.It is therefore important to solve physical and psychological dependence.
The material was checked by a narcologist based in evidence, psychotherapist, cognitive-behavioral therapist.
Why do you need to stop smoking now
According to statistics, in 2017. year, more than 8 million people around the world died of diseases associated with tobacco smoke, of which 1.2 million from passive tobacco consumption.
For comparison: During the HID-19 epidemic, 2.1 million people died because of the disease.At the same time, for each smoking death consists of 30 patients who suffer from diseases associated with this habit.Harmful substances cause development more than 15 types of cancer, cardiovascular diseases, chronic obstructive lung diseases.
Tobacco smoke, which consists of 4,000 chemical compounds, weakens the immune system and thus negatively affects all body bodies.It can cause infertility and impotence, and also negatively affects sperm quality that can later lead to innate embryo damage.Smoking also weakens bones and teeth, which is why they became fragile, causes the development of rheumatoid arthritis, type 2 diabetes, gastrointestinal diseases, including ulcers.
As soon as the person stops smoking, the body begins to recover immediately.After the day, blood pressure is normalizing and circulation improves, after two days a person varies tastes and smells better, and after a month, the walls of the lungs are regenerated.
Modern ways of cessation of smoking
There are several methods of refusing smoking that help in the retained in the toughest former days.They will only be effective if a person has motivation to carry addictions.
Nicotin -sobstituting therapy
Gypsau, inhalers and chewing gum containing nicotine delivers him in your body to much more saving than cigarettes.
Pros:They help smoothly to resolve addictions, gradually reducing the dose and without exposing the body to shock.
Cons:They do not make up for the "ritual of smokers" when a person is used to pick up cigarettes after coffee or during a break at work.
Books Allen Carra
The method is not a ban on certain actions, but in the development of motivation.Allen Carr, who once smoked a few packages a day, and then became one of the leading British and world-to-smoke experts and other addictions, and not only not only those disobedience relating to health, but others - associated with psychology.In particular, he points out the replacement of the concepts "I like to smoke / I depend on smoking", drawing the reader's attention to the fact that the addiction is to addiction.
Pros:Allen Carr gradually prepares a change reader.So, for example, he says you can smoke as you read his book, but you have to stop immediately after the last page is turned upside down.
Cons:A person can stretch a long reading, at some point drops a book or simply do not follow the author's instructions.
Meditation
This can be auxiliary practice in stress conditions in case of refusing smoking.It has been proven that after a few hours of classes, they calm down, they have self-confidence and their mood grow.
Pros:It helps not to think about tobacco.Reduces the desire to smoke a cigarette.
Cons:Requires regularity.
Hypnosis
The most important thing in preparing is a wish.People who bring their loved ones usually get the opposite effect.The person does not borrow to the doctor environments, but, on the contrary, after the proceedings that do not need anything.
Pros:If hypnosis is successfully passing, you can easily get rid of habits very quickly.
Cons:So far, there is no scientific data that hypnotherapy is the best and 100% effective way to stop smoking.
Cognitive-behavior psychotherapy
Psychotherapy is built at work with dysfunctional thoughts and irrational patients beliefs.For example, this: "To release stress, I have to smoke definitely,", "to talk in a smoking national team and at the same time I don't smoke her alone," "it's very hard to stop smoking, and I can't."
The method gives excellent results in combination with Nicotin -substituting therapy, some experts also use hypnosis.
Pros:The person has support and "conductor" that will take him out of the withdrawal state.
Cons:Price.However, they will pay off with savings on cigarettes.
Electronic cigarettes will not help
Often in an attempt to reduce nicotine addiction, people pass into electronic cigarettes.Alas, as recent studies show, this is far from a harmless device.Such devices support the rituality of behavior and contain nicotine.
Who does not recognize electronic cigarettes as a tool for nicotine -substituting therapy.
Scientific and fast medicine have also called into question acupuncture.This method lies in the fact that the needles are introduced under the skin that facilitates symptoms caused by the abolition syndrome.For those who can do such a process uncomfortable, there are simulation needles that do not enter the tissues.According to the clinical survey, such therapy does not give the correct result.
It still doesn't help quit smoking
Reduced smoking often contain tobacco and other harmful substances.Homeopathic help also asks questions.So far, there are no reliable studies on the topic whether Naturopathia helps.
What you need to know before you stop smoking
According to the European Journal of Social Psychology, the formation of new habits lasts from 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 already damn roads, that's because we are so hard to say goodbye to us in the usual way of behaving.
However, it is possible to deceive the brain with nicotine addiction.
How to quit smoking yourself
- Mark yourself the date when you forgive with tobacco.Two weeks before Sat, ICS can start preparation.For example, leave ritual cigarettes in the morning and for coffee.It makes sense to follow what moments you smoke, because you really want, and when it's just a habit - for a walk, driving, under the favorite songs, after eating.All these forms must be broken one after another.
- Tell everyone.In a firm decision, it is advisable to inform all friends and acquaintances.It is possible through social networks.If many people know what you left, it will be harder to admit to them that you can't do it.
- Set the target.You can say to the beginning to give yourself not to smoke in a week.The most difficult will be the third day without nicotine, when its amount in the blood is minimized.This is that during this period that a person begins to perceive the cancellation syndrome, which is accompanied by irritability, headache and increased appetite.For this day you can prepare in advance and think of what you will distract yourself.Relaxing practices can help. Once you have crossed the first "break", you need to set yourself another goal.For example, hold for ten days.And so gradually moves towards the target.
- Take your hands.It will help break the ritual habits.It is advisable to have some type of item, for example, spinner or pencil.The perfect solution is a puzzle on 1000 pieces or puzzles.
- Be prepared to replace addictions.The easiest option is to eat more.So leaving cigarettes, some weight obtained.Over time, the power process is normalized and additional pounds will go.In that period, it is best to have a bottle of water at hand or low-caloric snacks, such as chopped vegetables and fruits.As replacing the habit, for example, you should be more active in your body, for example, practice yoga or run.
- Don't despise with a breakdown.Fight not only with the habit, but with addiction.This is a disease that is not so easy to beat alone.So if smoking a cigarette, it is important to boast for permanently so long and set the next goal.
Applications for smoking cessation
For those who can hardly face alone, there are applications that help survive this period.Many of them are built on motivation.You must specify how many cigarettes disappear from your package a day, the date you go and then - look into the app every time you want to pull.Here is the amount of time and money you haven't spent.For example, if you smoke the package a day, and costs in an area of $ 1.3, then the annual savings will be approximately $ 530.
But most importantly, the app will say what is happening with your body.So, for six hours later, the pneum cleaning process will begin, and after ten the body will be resolved half nicotine and carbon oxide in the blood.
A program that develops on the basis of cognitive methods of therapy behavioral procedures gradually helps those who want to leave cigarettes.The main task is to help you control your actions.Instead of forcing you to stop smoking immediately, the app offers to place cigars, for example, smoking three cigarettes a day.Once you have completed the task, you will find out how much money saves, how many months of their life he returned.
There is a program for 222 days.In a game that has developed along with a cancer prevention center, a person opens new levels daily, receiving motivational messages.
Comments specialist
"As for nicotine dependence, we can say that it is often stop smoking. In my practice it was that it was for the patient, during which he can't stop smoking."That he is placed.The method is focused on increasing self-efficacy.
In the case of an anxiety component, join withdrawal syndrome, and drug drug (necessarily replacement, anxiolytic) and normal cognitive-behavioral-behavioral protocols.
Good help here will be dialectical and behavioral therapy, which has a lot of self-help skills in your arsenal and with anxiety and in changes in mood.
If the therapy is conducted correctly, then the risk of "flowing" of one dependence in another minimum.Increased appetite in the first moments after tobacco refusing should be treated calmly, this is a normal body reaction."
"In our culture, smoking is often treated as a habit with a bad reputation. People who cannot leave tobacco believe that they are weak, cannot be forced to change even under throat harm.
From the point of view of a psychologist, everything is more complex.Often the smoking process is only a visible tip of the iceberg, in the underwater whose concentrated dependency mechanism - both psychological and chemical.And those who have decided to tie, are most likely to deal with once and other components: they are interconnected.
The deepest roots of the habit - for draining cigarettes during stress - can be formed 1.5 years ago.During this period, the baby, in order to reduce the alarm and relax, for example, in the lack of a mother, starts sucking a doll or finger.
Smoking can serve different needs.Moreover, far from it, the person can recognize them, because they were not only frustrated, but also in unconscious.
In case a person stops smoking with a strong voluntary decision, the symptom can be moved in the direction in which you can release unclear, unconscious tension and find symbolic support otherwise.Often this support becomes a food, the most favorable and individually suitable form of replacement of one dependence to another.People subconsciously perceive him as a symbol of affiliation and love.Often, instead of emotional proximity, others offer food as the only form of manifestation of worry.After adopting the behavior of the elderly, but growing up the children retained loyalty to such a self-service service.However, in this way, a person is re-finding on the top of the iceberg of his needs.
The practice of consciousness that focuses on understanding and feeling themselves, their needs and motifs, their body, will help it understand.For example, psychotherapy, yoga, meditation.After satisfying his true needs, the person is quite capable forgetting when it lasted a cigarette in his mouth."