According to Mark Twain, a writer known not only for his works, but also for his excellent sense of humor, quitting smoking is not difficult at all, he has done it himself dozens of times.
But seriously, according to research by sociologists, only 5% of those who quit smoking manage to complete what they started the first time. Others need 5 - 10 - 20 tries.
But there are still practical ways to quit for good, and if you show strength of will, everything will definitely work out.
Only very determined people can say a firm "no" to themselves and never smoke again. If the craving for tobacco is very strong and your willpower is not enough, then you should seek the help of a psychotherapist and conduct several sessions.
Is there an easy way to quit smoking?
Many people, 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 yet developed an addiction can easily quit. That is, the one who smokes recently and little by little. Otherwise, kicking the habit will lead to unpleasant withdrawal symptoms.
The longer cigarettes have been around in a person's life, the more difficult it is for them to quit smoking, even in the most decisive state of mind. Of course, willpower and confidence in success will positively affect the result, but they will not be able to cancel the negative reaction of the body in the absence of substances that have become habitual.
So don't look for a mythical and easy way. You should try to find the one that is most effective and comfortable in your situation, and move steadily toward your goal.
Possible negative consequences of quitting abruptly
Having decided to quit smoking, many people think about how to do it without harm to health. Some prefer a cardinal approach and quit smoking abruptly. Others try to avoid stress on the body and mind and quit smoking by cutting back on cigarettes.
Each method has its positive and negative sides. In particular, the abrupt cessation of smoking leads to the appearance of a withdrawal syndrome, which is expressed by the following symptoms:
- dizziness, headache;
- cough (at first dry, later with copious sputum), shortness of breath;
- blood pressure spikes;
- arrhythmia;
- sleep disturbances (nocturnal 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.
The signs can appear in any combination and proceed with varying degrees of severity. It all depends on the experience of the smoker and the individual characteristics of the organism. The hardest part is the first week. Also, as the body cleanses itself, the symptoms will disappear.
How to overcome withdrawal symptoms 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 will pass quickly enough, even if it seems like every day only gets worse and improvement will never come.
Important!The main thing in the initial stage is to be patient and in no case try to improve your condition with another "last" cigarette.
There are many recommendations on how to get through the first few days after quitting and not smoking again.
- One of the main conditions is the absence of provoking factors. Anything that reminds you of a bad habit should be eliminated. Cigarette packs, lighters, and ashtrays should disappear from sight.
- Motivation is very important. By understanding why you quit smoking, and what are the positive aspects of rejection of addiction, it is much easier to survive a temporary discomfort.
- Reading thematic literature or watching shows will help you affirm that your decision is correct and it will be easier for you to get through the first few days without cigarettes. Another functional way to replace the ritual of smoking with another. For example, you can peel and slice an apple and then eat it.
- It effectively helps to cope with sports withdrawal syndrome. True, this option will come in handy at a later stage, when the state of health improves a little. And even after that, you should not immediately load the body. But classes in the pool, hikes, bike rides, roller blades or skates will be fine. This method will not only help to be psychologically distracting, but will also contribute to the rapid cleansing of the body.
- According to experts, communication with comrades in distress helps a lot. If you have someone to discuss problems with or just complain, then it will be much easier to quit.
- Nutrition during the smoking cessation period plays an important role. For example, tomatoes, eggplants, and cauliflower contain negligible amounts of nicotine. Eating these foods can help reduce cigarette cravings without harming your health.
Effective ways to quit smoking
It is not worth explaining to anyone why it is worth quitting smoking. Also, these explanations are not necessary for heavy smokers who have already felt the negative effect of nicotine on their health and body.
There are many ways to get rid of an addiction effectively. This is the use of special drugs that reduce the desire for nicotine and reduce the manifestations of withdrawal syndrome, and folk remedies and psychotherapeutic techniques.
Pharmacological agents
To quit smoking on your own, eliminate the craving for nicotine on a physical and psychological level, and cope with the manifestations of withdrawal symptoms, medicines help.
Three groups of drugs can be distinguished:
- Nicotine replacement agents. . . These are products that contain low concentrations of nicotine. They help to stop smoking gradually, that is, in a more painless way. The choice is quite large, sweets, gum, sprays, patches help to quit smoking more easily. Smoking lollipops are very popular. According to some studies, the use of medications that contain nicotine can help reduce the intensity of withdrawal symptoms by half.
- Nicotinic receptor agonists.The active principle in these drugs acts on the receptors that react to nicotine. As a result, the mechanism changes and the person stops enjoying smoking and, in some cases, begins to feel disgust for it.
- Sedatives and antidepressants.The use of this group of drugs is mainly aimed at alleviating psychological discomfort, eliminating nervousness and irritability.
But the transition to e-cigarettes, which many consider an easy way to quit smoking, experts do not recommend. These devices are also unhealthy and highly addictive. Then the only result that can be expected is the substitution of one bad habit for another.
Non-pharmacological techniques
Many methods of quitting are not drug-related. Various types of hypnosis are considered effective, forming a markedly negative attitude towards smoking in a person.
Various smoking coding methods are also popular, among which the Dovzhenko method is especially distinguished. Its essence is that a two-way psychotherapeutic effect is exerted on the patient. This means that, on the one hand, the smoker is taught a negative attitude towards smoking, and on the other hand, all the advantages of life without cigarettes are described in paintings.
Traditional medicine plays an important role in smoking cessation. There are many herbal recipes available to reduce cigarette cravings and ease withdrawal symptoms. There are many recipes. The most popular are the following:
- a decoction of unrefined oats;
- tea made with oregano, mint, St. John's wort, and yarrow;
- a decoction of chamomile, valerian, mint, fennel and caraway seeds;
- a drink with ginger and honey;
- a soothing valerian and peppermint tea;
- The calamus root infusion helps to relieve the urge to smoke.
Here are more tips to help you quit smoking:
- you need to 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 greatly facilitate quitting;
- take care of the availability of healthy snacks (fresh vegetables and fruits, dried fruits, seeds, nuts);
- Communicate your intention to as many people as possible; experience shows that the attention and support of external observers significantly reduces the probability of a breakdown;
- install a special application on the phone;
- find something to your liking that takes up all your free time.
Another option is to argue with someone for a decent amount. In this case, the desire to win a victory will prevent it from falling. Some benefit from unconventional methods like acupuncture.
When should you see a doctor?
It is much easier to quit smoking with the help of a professional. A narcologist will advise you on effective ways to quit smoking and help ease withdrawal symptoms. Depending on the method chosen for treating smoking, you may consult a therapist with experience in treating nicotine addiction, a neuropathologist, or a psychotherapist.
Also, a doctor should be consulted in cases where the symptoms of rejection syndrome are very pronounced or do not disappear even after a long time. And also if there are concomitant diseases, you should contact a doctor of appropriate specialization, for example, a cardiologist or pulmonologist.
Common mistakes and misconceptions
Many of those who think about how to quit smoking once and for all make a series of mistakes that call into question the success of their plans. These include the following:
- the intention not to quit smoking, but to smoke less (practically no one manages to control the rate of cigarette smoking);
- indulgence in the withdrawal process, for example, allowing yourself to smoke a cigarette to calm yourself (this will negate everything that has already been achieved);
- switch 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, which means that they keep the situation under control. This illusion leads to the fact that a person falls more and more into the power of a bad habit, damages his health, and quitting smoking becomes more and more unattainable.
conclusion
Everyone has their own way of quitting smoking. A method that has helped a family member or friend may not be helpful to you. But you should not despair, if there is a desire and persistence, then there is a suitable path for everyone.
And to speed up the result and make quitting more comfortable, you can use an integrated approach, combining several options.