The desire to get rid of nicotine addiction is a problem for you. Although many heavy smokers try to break the habit, only a few achieve their goals.
Is it really that complicated and there is no easy way to quit smoking alone? We offer several options to help you cope with harmful additives at home.
Reasons for addiction
Every smoker has his own reasons for quitting. Sociologists say that the majority of tobacco addiction begins in adolescence. Young people believe that a smoker's cigarette will allow them to better integrate into the company, get closer to their peers, open themselves up and be free. Instead, there is nicotine addiction.
In old age, a person begins to smoke in order to find peace and tranquility in smoking, to quell pain or resentment. There can be many reasons. Some do not know what to do with themselves and use smoking as a cure for boredom. For example, when waiting for a bus at a bus stop or when they want to take a break from boring, monotonous or uninteresting work. Others use cigarettes to quell fear of loneliness. If they refuse to support the company among smokers, they fear that it will be rejected and misunderstood. For others, smoking is a way to relieve stress. In other words, smoking is an attempt to stifle internal conflict or to get rid of a problem. But how can you quit smoking?
Where to start
The first step to breaking your addiction is to understand that smoking doesn't make you feel good. On the contrary, they deprive you of health, beauty, and youth, destroy you from within, and take away your strength. Understand that there is nothing you can lose by getting rid of nicotine addiction. Then make a firm decision to act immediately. Not tomorrow, not Monday or in the new year, but this is the second. Eliminate all features of smoking, thoroughly ventilate the apartment. Throw away ashtrays and lighters, wash curtains and clothes, change routes to skip your favorite tobacco store, stop visiting smoking companies.
The first 3-5 days are the most difficult period to quit smoking. To reduce stress, experts recommend a few distractions on your hands.
Let your friends and family know that you have decided to lead a healthy lifestyle. Ask them for help and support. Take a piece of paper and write down what you quit smoking: lowering and normalizing blood pressure, enriching cells with oxygen, increasing body functionality, the ability to feel new flavors and odors, beautiful and even skin tone, reduce the risk of heart attack or lung cancer, and more. . . . Memorize the content of the page or just take it with you everywhere. Let this list inspire and inspire you.
The first 3-5 days are considered to be the most difficult period to quit smoking. To reduce stress, experts recommend a few distractions in stock: playing sports, going to the cinema or amusement park, building a good company, and so on. Therefore, before you quit smoking, think about where and how you can smoke and avoid smoking. Distractions are just as good.
Folk remedies
The easiest way to quit smoking alone is to quit smoking and never control it again. But for many people, such an action remains a matter of imagination. Therefore, they are looking for help to overcome the consequences of quitting nicotine. Folk methods are becoming invaluable helpers on this path.
One of the additional tools that will help to facilitate the extraction process is to rinse the mouth with a special solution. To do this, you will need a large coil, soda and hot water. Add 1 tbsp. l. dried herbs and soda in a glass of boiling water and leave for about 1-1, 5 hours. When you want to smoke, rinse your mouth with the prepared product. The solution is so disgusting that it can cause nausea or vomiting. 2-3 rinses are enough for a bunch of cigarettes with a disgusting taste to work at the subconscious level, and the desire to touch them disappears.
Some mouthwashes have developed a different solution. Mix 1 tbsp. spoons of boiling water and 1 tbsp. l. sea salt. The action of this tool is also intended to encourage the desire to smoke.
Anti-nicotine tea is a milder remedy for tobacco addiction. 2 tbsp. Pour 1 teaspoon boiling water. black long tea and 0, 5 tsp. mint, chicory, nettle, valerian and rue. Insist the solution for 15-20 minutes and consume half a glass every day. You can increase the effect of the drug by adding honey, beets and lemon juice.
Another effective infusion that suppresses the urge to smoke is a decoction of cereals. Mix 100 grams of oats, rye and millet and pour 1 liter of water on it. Put on the fire, boil for 10 minutes, cool and strain. Take half a glass of infusion 3 times a day. Thanks to the large amount of nutrients in the broth, the body will be cleansed of toxins in a record time and get rid of harmful addictions.
Infusions can be made with other herbs. For example, from valerian, catnip and dandelion or plantain, St. John's wort, echinacea and calamus. Take 1 tbsp. l. of the listed herbs, pour boiling water over it, cover with a lid and leave for about 30-40 minutes. Then strain and order several times a day instead of the usual tea. All of these herbs have a calming and soothing effect.
In some cases, when the urge to drag a cigarette is quite unbearable, you can use it by collecting mullein leaves and rosemary. A few swells of this product will satisfy the desire of the smoker and at the same time will not cause the same damage as the resin in tobacco.
Breathing Exercises
Smoking for a long time is a very common cause of shortness of breath. Therefore, when weaning from tobacco, it is necessary to deal with its recovery. This will speed up the clearance of the lungs and significantly improve overall well-being.
Try the following exercises from time to time:
- Sit up straight. Relax. Take a deep breath and hold your breath for a few seconds. Breathe slowly. Repeat 8-10 times. You may feel a little dizzy during exercise. Do not worry. This is normal and is caused by an active supply of oxygen to the brain.
- Accept the previous starting position. Inhale slowly through your nose and exhale slowly through your mouth. Take about 30 breaths. Then rest for 1 minute and start a little faster. In general, you should complete 5-6 cycles.
- The last exercise can be applied sitting or standing. Take a deep breath and fill your whole chest, then your abdomen with air. Hold your breath for 1-2 seconds. Breathe first through the abdomen, then through the lungs. Look at your spine during execution. It must remain completely straight. Repeat 6-7 times.
Anti-nicotine diet
Quitting smoking is very stressful for the body. To cope with this, many people start eating unlimited amounts of lean, sweet, and floury foods. This eventually leads to dramatic weight gain. Correcting the refrigerator and a proper diet will help prevent such consequences. Don't bury the problem with cake and candy.
Try to include as many vegetables, fruits and dairy products in your diet as possible. Eat often, but slowly, then the feeling of hunger will not be a constant companion. Drink a straw, chew the food thoroughly and for a long time. In the first days of smoking, eat cucumbers, tomatoes, potatoes, cauliflower and eggplant. These vegetables contain small amounts of nicotine and will help reduce nicotine cravings. It will be easier to quit smoking alone.
Chewing
Some experts advise you to keep something in your mouth when quitting smoking, to replace smoking with something useful. Leading such substitutes are bird cherry twigs and swamp calamus. Hold the substitute and chew as soon as you extend your hand.
Cheese cigarettes help to overcome the psychological dependence on nicotine. Cut the cheese into thin slices, roll into rolls and dry slightly. Add to a box instead of cigarettes. As soon as you have a strong desire to smoke, remove the cheese stick and chew. In addition to the products on the list, substitutes include carrot, apple or sugary pineapple pieces.
Recommendations
Here are some tips for smokers with strong psychological dependence on nicotine. They will facilitate the process of quitting smoking.
- Reduce the number of cigarettes you smoke each day.
- Before you increase your speed, do something to increase the time between smoke breaks.
- Replace natural cigarettes with e-cigarettes and gradually reduce the amount of nicotine.
- Use a special plaster. Stick to your body every day and after 1-2 months you can get rid of the bad habit.
- Female smokers are more likely to quit smoking with the help of psychotherapeutic methods or under the influence of someone's opinion: bet, challenge your opponent, promise your husband or think about the child's health.
- Men can look for motivation from running, going to the gym or doing sports, interacting with other shooters on forums or social media.
- Moisten regular cigarettes with milk or cream, then dry thoroughly. Try to smoke this "milk cigarette" for a while. Even ordinary tobacco smoke in 2-3 days will make you very disgusted.
We hope that we have clarified all the points about how to quit smoking at home. Remember, the main thing is your sincere desire to get rid of a bad habit. Learn to relax and distract yourself in other more affordable and fun ways. This will be the easiest way to get out of addiction.