Perhaps there is no smoker who has not tried at least once to quit smoking. Unfortunately, few people manage to do it on the first try. What can help once and for all to get rid of a bad habit?
psychological addiction
Smoking not only generates physiological dependence, but also psychological. The craving for nicotine itself is thought to go away within a month of smoking the last cigarette. However, many return to smoking after a longer period of time, feeling that the body requires a dose of nicotine.
This is because the brain tricks the body into buying a pack of cigarettes again and taking a puff. Smoking is a kind of conditioned reflex. A person gets used to smoking while relaxing or to relieve tension, and a cup of coffee with a cigarette becomes a familiar morning ritual.
How to help yourself get rid of psychological addiction? The first thing you can try to do is replace one ritual with another. For example, instead of smoking during a break from work, drink a cup of green tea.
If the smoker works at home rather than at the office, the urge to smoke can be alleviated with exercise, such as doing some sit-ups. Also, when you feel like inhaling, you can get into the habit of brushing your teeth. Of course, at first you will have to do this quite often, but this trick helps a lot to "trick" the brain, substituting one ritual for another.
It helps very well to quit smoking not alone, but with like-minded people. For example, there are forums on the Internet where people inspire each other to give up bad habits. There you can start a special counter that shows how long a person has not smoked and how much money he has saved.
This creates a visible motivation to quit, because in a month you will notice that quitting has saved a significant amount that can be spent on something nice.
Sometimes people who quit are "tempted" by others, for example, co-workers who claim it's impossible to quit because they couldn't quit smoking themselves, or remind the person of past failed attempts.
It is advisable not to laugh, but ask others not to say those words. They can really lead to the fact that a person's motivation decreases and there is a lack of self-confidence. Also, any unnecessary reminders to smoke lead to the desire to take at least one puff.
The absence of objects reminiscent of cigarettes in the visibility zone helps to quit smoking. It is better to throw away ashtrays and lighters outside the house and wash clothes that smell of tobacco smoke.
physiological addiction
Getting rid of physiological dependence can be quite difficult, some people in the first few days may even experience a state resembling withdrawal. To relieve nicotine withdrawal, you should see a doctor who will prescribe special pills that help relieve the symptoms of smoking cessation. In addition, you can buy gum or patches at any pharmacy, which contain a small amount of nicotine and make it easier to survive withdrawal symptoms.
If a person doesn't feel well after deciding to quit, hot baths can help relieve tension.
You can get a massage or even start taking mild sedatives. It's especially important to find a way to relieve tension in the early days, when the urge to smoke will be felt most strongly.