How to quit smoking easily

Smoking is the inhalation of smoke from burning tobacco or other plant components.The most common cigarette is cigarettes, many people replace them with electronic devices, hookahs, which work on the same principle. The so-called "electronics" are usually smoked by teenagers as a fad. Nicotine and other psychoactive substances enter the body. Through the thin tissue of the alveoli, toxins are absorbed into the blood and travel to the brain via the bloodstream, causing relaxation.A mild euphoric state occurs, that's what smokers strive for.

Why addiction occurs

Nicotine, a pyridine alkaloid, enters the human body when smoking. It combines with the receptors of the nervous system and prevents the breakdown of dopamine accumulated in the brain, and a person experiences a feeling of euphoria and pleasure.There is an increase in the frequency and strength of heart attacks, an increase in intestinal motility and salivation.When you quit smoking, dopamine levels will return to their previous levels, but the dopamine receptors will sense that the amount has been distorted.

One cigarette contains 0. 1-1 mg of nicotine, and the lethal dose for a person is 0. 5 g. A few days of regular tobacco use is enough to cause addiction.Many teenagers start smoking, imitating adults and trying to look older., without realizing that they are already developing an addiction, and perhaps lifelong.

Signs of addiction:

• headache during a long break from smoking;
• the desire to reach for a cigarette early in the morning;
• performance decline without a bad habit.

Harm of smoking

In addition to nicotine, cigarettes also contain dangerous chemicals and compounds.: arsenic, methane, toluene, carbon monoxide, cadmium, methanol, etc. Humans consciously ingest the most potent carcinogens.

Smoking womanovaries produce many defective eggs, so it is more difficult for her to get pregnant, especially after 30 years. During pregnancy, the risk of stillbirth increases by 23%, low fetal weight at birth (less than 2. 5 kg) is 2 times more, children with birth defects are born more often. To the girl who found out about her pregnancy,you should quit smoking immediately: Every cigarette will have a negative impact on the future child's health. A woman who smokes increases the risk of developing bronchial asthma, mental retardation and dental problems in her child.

But it is better to "quit" both men and non-pregnant women who have a bad habit. Resins are located in the alveoli and bronchial tree, which is a factor in the development of chronic bronchitis, COPD and lung cancer. Nicotine consumption causes osteoporosis due to increased removal of calcium from the body.Carcinogens spreading throughout the body with blood increases the oncological risk of all organs and systems. Hot smoke and calcium removal are the cause of periodontitis and caries. Smokers experience bad breath and a constant feeling of dry mouth. Due to the deposition of cholesterol in the walls of blood vessels, it has a negative effect on the cardiovascular system.All of these are risk factors for coronary heart disease.Its variants: angina pectoris, heart attack.

We often combine smoking and alcohol at parties, but the body is not having fun at all. Nicotine narrows blood vessels, while ethanol dilates them: the risk of their rupture increases, which is especially dangerous for the brain. Bleeding in the brain disrupts its function. Stroke often results in death or disability.Therefore, after drinking alcohol, even after a glass of wine, you should not smoke.

Passive smoking is also harmful: often there is only one smoker in the family, but others also suffer from harmful substances.Young children and pregnant women, who should not inhale tar, are especially sensitive to tobacco smoke.

How to quit smoking

From all of the above, it is easy to come to the following conclusion: you need to quit smoking.Probably, many people have tried this, but for some reason it did not work for them, and they came to the conclusion that it is impossible to quit smoking at home and the problem should be solved in another way. There is neither time nor money to see a doctor and undergo procedures, so they decide to move on "for now". But this is completely wrong: you can and should go out on your own and at home.

Short-term and short-term smokers will be able to do this quickly and without suffering, but those who have lived with addiction for many years will need more time and mental strength.Withdrawal syndrome occurs when a smoker suddenly gives up his addiction: accompanied by irritability, headache and decreased performance.

How to exit:

• The simplest and most common way is simply to quit smoking., show your will. It works and many people use it to quit smoking forever. It requires mental and physical effort, which is not always possible for the weak-willed.
• Nicotine patches are good advice for those who want to get rid of addiction at homewithout going to the doctor. The patch saves you when your hand reaches the pack, helping you to get through this period easily and painlessly and overcome the addiction faster. But there is one downside: the patches also contain nicotine, so it takes time to wear off.
• Sprays containing nicotine.They work on the same principle as patches. They help you quit smoking quickly, but it also takes time to quit.
• Nicotine gum.It has a very unpleasant taste, so some try to get rid of it faster, and many return to addiction.

All of these methods have side effects, except for quitting smoking completely.All nicotine-containing cigarette analogues contain small doses of nicotine.It is also harmful, although less harmful than smoking.

The easiest way

But what if there is no will and smoking is no longer harmful, but just dangerous? Type the query "how to quit smoking easily" in an Internet search and select the appropriate audio recording from a long list. After a few hours, it will get you so pumped that it will last for at least a week. The most important thing to learn after lectures is the feeling of joy that you did not smoke for an hour, two, a week. . . Each new day without tobacco will increase self-esteem and pride in yourself. . The motivation is so strong that it helps overcome the physical ailments that accompany withdrawal.The longer you smoke, the more unpleasant feelings arise, but finally the joy of being ashamed of yourself and not smoking sometimes even acts as an anesthetic, suppressing bodily suffering.

Usually, when people quit smoking, they look at smokers with envy: "They feel good, but I. . . " After the lectures, you look at them with pity: "unfortunately, they still smoke. "

The main thing in smoking is not physical, but psychological addiction, this is what drives you to seditious thoughts: "take a breath", "start on Monday", "everyone smokes and nothing". Every smoker can continue his list of excuses.

After the audio lectures wear off, listen again. The hardest part is getting through the first week when you not only feel a lot of pain, but your health deteriorates.Then every day will be easier, and knowing that this is finally happening will give you strength and energy.

When you feel the urge to smoke, respond to your body with physical activity. With the advice of a doctor who treated without drugs: "I wanted to smoke, I fell, I pushed myself up. "

Tips for motivation:

• the best time to start is todaywithout trying to convince yourself to do it tomorrow or a week from now;
• tell your friends and family about it. That way, if you decide to lose your temper, you'll be embarrassed in front of them. Perhaps one of your relatives will agree to give up with you, but together is always easier;
• put all packages, ashtrays, lighters out of sightand everything that makes you think about smoking;
• start counting:multiply the price of a package by the number of them per week and find out how much money is spent on systematic self-poisoning. You can start saving them and promise yourself that you will buy something that you have wanted for a long time, but could not afford;
• do sports- good exercise leads to physiological oxygen starvation and you want to smoke less; In addition, you will have a new hobby.

The most difficult thing is to overcome those 5-10 minutes when an irresistible urge to smoke arises. To do this you:

• distract, do something interesting;
• to meditate;
• do a small series of exercises;
• chewing gum;
• brush your teeth;
• take a shower.

The idea of eating the urge to smoke is not so good: you can quit this way, but you will develop the habit of overeating.Therefore, it is better not to replace the desire to smoke with another habit., unless useful.

Replacing strong cigarettes with lighter ones also does not work: subconsciously, due to the lack of nicotine in the body, a person begins to breathe more deeply or visits smoking places more often.Dependence remains, sometimes becomes stronger.

However, suffering from smoking-related health problems is more than just addiction.It is necessary to endure a certain time, to allow the dopamine receptors to respond normally to the amount of dopamine available, and everything will return to normal. But, of course, it is better not to start and set a bad example for your children.