It is generally believed that smoking is just a bad habit, but in fact, dependence on tobacco is a disease that even has a designated one: F17.Every fifth of the world is a smoker.
Dependence means not only constant replenishment of nicotine, but also ritual: go to smoke, smoke with a glass of wine, and stroke yourself in your pants in search of lighter ones.All of this is the usual neural pathway, that is, when a person quits smoking, the body needs not only to be interrupted.Therefore, it is very important to get rid of physical and psychological dependence.
The material was examined by an evidence-based toxicologist, psychotherapist, cognitive behavioral therapist.
Why You Need to Quit Smoking Now
According to statistics, in 2017, 8 million people died from tobacco-related diseases worldwide, of which 1.2 million were from passive tobacco consumption.
For comparison: During the 199th epidemic, 2.1 million people died from the disease.Meanwhile, for each smoking death, it accounts for 30 patients with a disease associated with this habit.Hazardous substances cause the development of more than 15 types of cancer, cardiovascular disease, and chronic obstructive pulmonary diseases.
Tobacco smoke is composed of 4,000 compounds that weaken the immune system and thus negatively affect all organs in the human body.It can cause infertility and yang ot, which can also have a negative impact on the quality of sperm, which may later lead to congenital defects in the embryo.Smoking can also weaken bones and teeth, which is why they become more vulnerable and can cause the development of rheumatoid arthritis, type 2 diabetes, gastrointestinal diseases, including ulcers.
Once a person quit smoking, his body will immediately begin to recover.One day later, blood pressure normalizes and blood circulation improves. Two days later, a person distinguishes taste from smells better. One month later, the lung wall regenerates.
Modern way to quit smoking
There are several ways to refuse smoking to stick with it on the toughest first day.They can only be effective if one has the motivation to cope with dependency.
Tobacco - Extraction Therapy
Gypsum, inhaler and chewing gum with nicotine delivers it into your body in a wider way than a cigarette.
advantage:They help to get rid of addiction smoothly, gradually reducing the dose without shocking the body.
shortcoming:When a person gets used to coffee or resting at work, they won’t make up for the “smoker’s ritual.”
Alan Carra's book
This approach does not prohibit certain actions, but motivates development.Allen Carr once smoked a few packs a day and then became one of the leading experts in the UK and the world for refusing to smoke and other dependencies, explaining not only those shortcomings related to health, but also other adverse effects related to psychology.In particular, he points to the alternative to the concept of “I like smoking/I rely on smoking”, which draws the reader’s attention to the fact that addiction is weak.
advantage:Allen Carr is gradually preparing readers.So, for example, he said you can smoke while reading his book, but after the last page is turned upside down, you need to stop immediately.
shortcoming:A person can read for a long time, throw a book at some point, or simply not follow the author's instructions.
meditation
In the case of refusal to smoke, under stress conditions, this may be an auxiliary practice.It turns out that after hours of lessons, people calm down and their self-control and emotions rise.
advantage:Helps not to consider tobacco.Reduced the desire to smoke.
shortcoming:Need regularity.
Hypnosis
The most important thing in preparation is desire.People who bring loved ones usually have the opposite effect.A person is not suitable for a doctor's setup, but instead, in the case of a program showing off him, nothing is there.
advantage:If hypnosis can pass successfully, you can get rid of your habits very quickly.
shortcoming:So far, no scientific data has shown that hypnotherapy is the best and 100% effective way to quit smoking.
Cognitive behavioral psychotherapy
Psychotherapy is established in the work of patients' dysfunctional thoughts and irrational beliefs.For example, this is: “I must smoke to relieve stress,” “speak in the smoking team without smoking,” “It’s hard to quit, I can’t.”
This method is combined with Nicotin-substitution therapy, and some experts also use hypnotherapy.
advantage:A person is supported and “commanded” and will leave him withdrawal.
shortcoming:price.However, it will pay off by saving cigarettes.
E-cigarettes won't help
Usually, in order to reduce nicotine dependence, people turn to e-cigarettes.Alas, as recent research has shown, this is far from a harmless device.These devices support the ritual of the behavior and contain nicotine.
Who doesn't realize that e-cigarettes are nicotine-a means of replacing therapy.
Scientific and timely medicine also question acupuncture.This method is to introduce needles under the skin to promote the abolition of symptoms caused by syndrome.For those who seem to be unpleasant processes, there are some simulation needles that are not inside the tissue.According to clinical studies, this therapy cannot provide appropriate results.
That still doesn't help quitting smoking
Smoking mixtures usually contain tobacco and other harmful substances.Homeopathic aid also caused problems.So far, there is no reliable research on topics where natural therapy can be helpful.
What do you need to know before quitting smoking
According to the European Journal of Social Psychology, it takes 18 to 254 days for new habits to form.It all depends on the age and ability of neurons to create new methods.In fact, they like to run along already struggling roads, and it is because of this that it is difficult for us to say goodbye to the usual way of behaving.
However, it is possible to trick your brain through nicotine dependence.
How to quit smoking
- Designate your own date and you can forgive Tobacco at that time.Two weeks before the hour, IC can start preparing.For example, give up the ceremony cigarettes in the morning and drink coffee.Follow the moment you smoke because you really want it, and when it's just a habit - on a walk, driving, under your favorite song, after a meal.All of these patterns need to be broken from each other.
- Tell everyone.In a reliable decision, it is recommended to notify all friends and acquaintances.It is possible through social networks.If many people know what you abandon, it will be hard for you to admit that they can’t do it.
- Set goals.First, you can say to yourself that you don’t smoke for a week.The hardest thing is the third day without nicotine when the amount in its blood is minimized.It is during this time that a person begins to experience cancellation syndrome, accompanied by irritability, headaches and increased appetite.On this day, you can prepare in advance and present yourself with distractions.Relaxation practices can help you.After passing the first "break", you need to set a second goal.For example, put aside for ten days.Therefore, we gradually move towards our goal.
- Hold your hand.This will help interrupt the ritual of habit.It is recommended to use an item such as a rotator or a pencil.The perfect solution is a puzzle for every 1000 pieces or puzzle.
- Prepare to replace addiction.The easiest option is to eat more.This is why giving up cigarettes can gain weight.Over time, the power process will be standardized and the extra pounds will leave.During this time, it is best to put a bottle of water or a low-quality snack (such as chopped vegetables and fruits).As a replacement for habits, you should be more active in your body, such as practicing yoga or running.
- Don't scold yourself for the malfunction.You are not only a habit, but also a fight against addiction.This disease is not easy to win on its own.So if you smoke, it is important to praise yourself for lasting so long and set your next goal for yourself.
Application for quitting smoking
For those who have difficulty coping on their own, there are some applications that help survive this period.Many of them are power-based.You need to point out the day of your backpack, the date you are about to leave, and then - every time you want to drag, you will see the app.Here you don't have time or money spent.For example, if you pump one package a day and the fee is $1.3, your savings will be about $530 per year.
But most importantly, the app will tell you what is going on in your body.So, six hours later, the process of cleaning the lungs will begin and ten bodies will get rid of half of the nicotine and carbon oxide in the blood.
Plans developed under cognitive behavioral therapy approaches will gradually help those who wish to give up on cigarettes.The main task is to help control your actions.The app provides setting goals, such as smoking every day, rather than forcing you to quit immediately.Once you complete the task, you will find out how much money you have saved and how many months they have recovered throughout their lives.
There is a plan for 222 days.In the game developed in-game with the Center for Cancer Disease Prevention, everyone opens new levels every day and receives motivational messages.
Expert comments
"With nicotine addiction, we can say with certainty that you can usually quit smoking. In my practice, there is a therapy for cognitive behavior that is sufficient enough for the patient, during which time the patient's idea "I can't quit smoking" is questioned. This is an unreasonable belief. It is an unreasonable belief. The method he sets is a goal aimed at improving self-efficiency.
If an anxiety component is added to withdrawal syndrome, a normal duration regimen or motivational consultation is required for drug treatment (nicotine replacement therapy, anti-anxiety medication) and cognitive behavioral therapy.
A great help here will be dialectics and behavioral therapy, with a lot of self-help skills in its arsenal, whether it's anxiety or mood swings.
If treatment is performed correctly, the least risk of flowing one dependency to another is the need to flow.The first moment after rejecting tobacco, the appetite increases and should be treated calmly, which is a normal reaction of the body.transparent
“In our culture, smoking is often seen as a habit of poor reputation. Those who cannot give up on tobacco think they are weak and cannot force themselves to change even under the threat of harm to their health.
From a psychologist's point of view, everything is more complicated.Usually, the smoking process is just the visible top of the iceberg, and in the underwater part, the mechanism of addiction itself is centralized – both psychologically and chemically.Those who decide to tie up well will most likely have to deal with another component: they are interconnected.
The deepest root of habit can be formed 1.5 years ago - smoking during stress.During this period, to reduce alarms and relax, for example, the baby starts sucking virtual or fingers without a mother.
Smoking can meet all kinds of needs.And, because they are not only frustrated, but are unconsciously replaced.
If a person quit smoking with a strong decision, the symptoms may shift in the direction you can remove blur, unconscious tension and find symbolic support in another way.Often, this support becomes food, is one of the most affordable and suitable forms of addiction, replacing one addiction with another.People subconsciously regard it as a symbol of belonging and love.Usually, others use food as the only form of care performance, rather than emotional proximity.Through the actions of elders, children have grown into loyalty to this self-support.But, in this way, a person finds himself on the top of the iceberg he needs.
Aiming to understand and feel one’s own needs and motivations, the body’s conscious practice will help to figure this out.For example, psychotherapy, yoga, meditation.After meeting his real needs, a person has the ability to forget when he keeps a cigarette in his mouth.transparent