Mark Twain, a writer known not only for his work but also for his perfect sense of humor, says that it is not difficult to quit smoking, he has done it dozens of times.
But seriously, according to sociologists, only 5% of smokers are able to complete the work they started for the first time. Others need 5 - 10 - 20 attempts.
But there are still ways to quit smoking once and for all, and if you show the will, everything will work out.
Only very strong-minded people can say "no" to themselves and never smoke again. If the urge to smoke is very strong and your will is not enough, then you should seek help from a psychotherapist and have a few sessions.
Is there an easy way to quit smoking?
Many people who are thinking about how to quit smoking try to find the easiest way. Some people think about how to start smoking less, others decide to quit smoking once and for all.
Unfortunately, only a person who has not developed an addiction can easily leave. That is, lately and less smoking. Otherwise, giving up the habit will lead to unpleasant withdrawal symptoms.
The longer a person smokes, the harder it will be for him to quit, even in the most critical mood. Of course, the will and belief in success will have a positive effect on the outcome, but they will not be able to eliminate the negative reaction of the body to the lack of substances that have become a habit.
So do not look for a mythical easy way. You should try to find the most effective and comfortable in your situation and constantly move towards your goal.
Potential negative consequences of quitting smoking suddenly
Deciding to quit smoking, many people think about how to do it without harming their health. Some prefer a cardinal approach and suddenly give up smoking. Others try to avoid stress for the body and mind and quit smoking by reducing the number of cigarettes.
Each method has its pros and cons. In particular, the sudden cessation of smoking causes the appearance of withdrawal syndrome, which is characterized by the following symptoms:
- dizziness, headache;
- cough (first dry, then profuse sputum), shortness of breath;
- blood pressure rises;
- arrhythmia;
- sleep disorders (night insomnia and daytime sleepiness);
- digestive disorders;
- weakening of immunity as a result of frequent colds;
- irritability, nervousness;
- lethargy, apathy, depression;
- emotional instability;
- decreased performance, impaired concentration, lethargy.
Signs can appear in any combination and can continue to vary in severity. It all depends on the experience of the smoker and the individual characteristics of the organism. The most difficult is the first week. In addition, as the body cleanses, symptoms will decrease.
How to overcome the symptoms of withdrawal and not start smoking again?
Withdrawal syndrome is different for people. But even those with severe symptoms should know that this condition is temporary and is getting worse every day, and even if it seems like it will never come, it will pass quickly enough.
It is important!The main thing in the initial stage is to be patient and never try to improve your condition with another "last" cigarette.
There are many tips on how to get through the first days after quitting and how not to smoke again.
- One of the main conditions is the lack of provocative factors. Anything reminiscent of a bad habit should be eliminated. Cigarette packs, lighters, ashtrays should disappear.
- Motivation is very important. Once you understand why you quit smoking and what the benefits of rejecting addiction are, it's easier to get rid of a temporary problem.
- Reading thematic literature or watching programs will help you to confirm your decision and it will be easier to spend the first days without smoking. Another way to replace the smoking ritual with another. For example, you can peel an apple and eat it.
- Exercise effectively helps to cope with withdrawal syndrome. True, this option will be useful in the next stage, when the health condition improves a little. And again, these would mean that you have to spend for these processes. But lessons in the pool, walks, cycling, skating or roller skating will be right. This method will not only help to distract from psychological distress, but also help the body to cleanse itself quickly.
- According to experts, communication with unhappy friends helps a lot. It will be easier to quit smoking if you have someone to discuss problems with or just complain about.
- Nutrition plays an important role during smoking cessation. For example, tomatoes, eggplants and cauliflower contain small amounts of nicotine. Eating these foods can help reduce the urge to smoke without harming your health.
Effective ways to quit smoking
It is not worth explaining to anyone why you need to quit smoking. In addition, heavy smokers who have already experienced the negative effects of nicotine on their health and body do not need these explanations.
There are many ways to get rid of an addiction effectively. This includes the use of special medications, folk remedies and psychotherapeutic methods that reduce the urge to nicotine and reduce the symptoms of withdrawal syndrome.
Pharmacological agents
Medications help you to quit smoking on your own, to overcome the urge to nicotine on a physical and psychological level, and to cope with the symptoms of withdrawal.
There are three groups of drugs:
- Nicotine substitutes. . . These are products with low concentrations of nicotine. They help you to quit smoking gradually, that is, more painlessly. The choice is huge, sweets, chewing gum, sprays, patches help to quit smoking easier. Smoked lollipops are very popular. According to some studies, the use of nicotine-containing medications can help halve the intensity of withdrawal symptoms.
- Nicotinic receptor agonists.The active ingredient of these drugs affects the receptors that react with nicotine. As a result, the mechanism changes and the person stops enjoying smoking, and in some cases there is a feeling of disgust.
- Sedatives and antidepressants.The use of this group of drugs is primarily aimed at relieving psychological anxiety, nervousness and irritability.
But experts do not recommend the transition to e-cigarettes, which many consider an easy way to quit smoking. Such gadgets are also unhealthy and highly addictive. Thus, the only expected outcome is the replacement of one bad habit with another.
Non-medicinal methods
Many smoking cessation methods are not drug-related. Different types of hypnosis, which form a sharp negative attitude to smoking in humans, are considered effective.
Various methods of coding from cigarettes are also popular, among which the Dovzhenko method stands out. Its essence is that the patient has a double psychotherapeutic effect. This means that, on the one hand, the smoker is taught a negative attitude to smoking, and on the other hand, all the advantages of a non-smoking life are described in paints.
Traditional medicine plays an important role in quitting smoking. There are many herbal recipes available to reduce cravings for smoking and relieve withdrawal symptoms. There are many recipes. The most popular are:
- unrefined oatmeal;
- tea made from oregano, mint, St. John's wort and yarrow;
- decoction of chamomile, valerian, mint, dill and cumin seeds;
- a drink with ginger and honey;
- soothing valerian and mint tea;
- Infusion of calamus root helps to eliminate the urge to smoke.
Here are some tips to help you quit smoking:
- you should choose a specific date, and preferably at a time when important things and stressful situations are not planned (for example, exams, passing an important project or moving to a new apartment);
- Avoiding coffee will make it much easier to quit smoking;
- pay attention to the availability of healthy snacks (fresh vegetables and fruits, dried fruits, seeds, nuts);
- communicate your intentions to as many people as possible, experience has shown that the attention and support of outside observers significantly reduces the likelihood of disruption;
- install special software on the phone;
- find something you like that will take up all your free time.
Another option is to argue with someone for a decent amount. In this case, the desire to win will save you from falling. Some are helped by non-traditional methods such as acupuncture.
When should you see a doctor?
It is very easy to quit smoking with the help of a specialist. The narcologist will advise on effective ways to quit smoking and help to eliminate the symptoms of smoking cessation. Depending on the method of smoking treatment you choose, you can consult a therapist, neurologist or psychotherapist with experience in the treatment of nicotine addiction.
In addition, it is necessary to consult a doctor if the symptoms of rejection syndrome are very obvious or do not go away after a long time. You should also contact your doctor, for example, a cardiologist or pulmonologist, if you have any side effects.
Common mistakes and misconceptions
Most people who decide to quit smoking make a number of mistakes that cast doubt on the success of their plans. These include:
- the intention to smoke less, not to quit (virtually no one can control the rate of cigarette consumption);
- prefer the process of withdrawal, for example, allowing yourself to smoke a cigarette to calm down (this will deny everything that has already been acquired);
- transition to lighter cigarettes (in most cases it is only possible to increase the number of cigarettes smoked per day).
In addition, many believe that they can overcome psychological dependence at any time, that is, they control the situation. This illusion leads to the development of bad habits, damage to health, and smoking cessation.
The result
Everyone has their own way to quit smoking. A method that helps a relative or friend may not be helpful in your situation. But you should not despair, if there is desire and perseverance, then there is a way for everyone.
You can use an integrated approach by combining several options to speed up the result and make it easier to give up the habit.