In general, smokers are only accepted to be a bad habit, but in fact tobacco addiction is a disease that is even a destination: F17.Every five in the world are smoking.
Addiction is not only a constant filling of nicotine, but also rituals, but also to the smoke break, smoke with a glass of wine, smoke a cigarette in a lighter search.All this is an ordinary nervous ways of not cutting only the body when a person leaves smoking.Therefore, it is important to get rid of both physical and psychological addiction.
The material was inspected by evidence-based narcologist, psychotherapist, cognitive-behavior therapist.
Why you need to leave smoking immediately
According to statistics, in 2017, more than 8 million people from the world died of diseases related to tobacco smoke, one of them is 1.2 million from passive tobacco consumption.
For comparison: 2.1 million people died during the disease during the Covid-19 epidemic.At the same time, it is 30 patients suffering from diseases associated with this habit for every death.Harmful ingredients provoke more than 15 types of cancers, cardiovascular diseases, chronic obstructive pulmonary disease.
Tobacco smoke consisting of 4,000 chemical compounds weakens the immune system, thus negatively affects all body bodies.It can cause infinity and ignorance and then negatively affect the quality of sperm that can lead to congenital defects of the embryo.Smoking bones and teeth are weak, so it is more fragile, the development of rheumatoid arthritis, 2th diabetes, gastrointestinal diseases, gastrointestinal diseases, gastrointestinal diseases.
As a person leaves smoking, the body begins to recover immediately.After a day, normalizes blood pressure and improves blood circulation, two days later, a human taste and odors are better and the walls of the lungs are restored in a month.
Modern ways to quit smoking
There are several methods to reject smoking that helps to keep in the most difficult first days.They will be effective if there is only a motivation to cope with a person's addiction.
Nicotine -Substitution Therapy
Gums, inhalers and nicotine, with gum, more carefully to your body.
Pros:From dependence to get rid of smoothly, gradually reduce the dose and help reduce the body without shocking.
Cons:They do not make a person's ritual of smoking after coffee or when used to smoke a cigarette.
Allen Carra Books
The method is not banned by certain actions, in the development of motivation.Once upon a time, it was one of the leaders and world experts to reject several packages and then smoking several packages and then, but also explains that the health belongs, which are related to psychology.In particular, he pointed out the reader's addiction weakness, which draws attention to the reader "I love smoking" shows the substitute for the concepts of smoking.
Pros:Allen Carr gradually prepares readers to changes.So, for example, he says you can smoke when reading his book, but you should stop immediately after the last page is upside down.
Cons:A person's reading will not extend a long time, the book can not follow the father or simply the author's instructions.
Meditation
If your smoking is rejected, there can be a helper experience in stress.It is confirmed that after several hours of classes, people calm down, their own and mood rises.
Pros:Helps not think about tobacco.Reduces the desire to smoke.
Cons:Requires regular.
Hypnotism
The most important thing in preparation is a wish.People who bring to their loved ones are usually receiving a counter effect.One person does not give himself to the doctor's parameters, but in the contrary, in the places where nothing did it after the procedure.
Pros:If hypnosis is successful, you can get rid of the habit very quickly.
Cons:So far, hypnotherapy does not have scientific information with the best and 100% effective way to quit smoking.
Cognitive-behavioral psychotherapy
Psychotherapy is established in the workplace with the patient's dysfunctional thoughts and irrational beliefs.For example, this: "I must smoke to eliminate stress", "I have to talk in a group of smokers, and at the same time not smoking myself.""
The method gives excellent results along with nicotine -Substitution therapy, some experts also use hypnotism.
Pros:There is a "conductor" that will take a man's support and the back of a backdrop.
Cons:Price.But he will pay by saving smoking.
Electronic cigarettes will not help
In attempting to reduce nicotine addiction, people cross the e-cigarettes.Unfortunately, like the latest research, this is far from harmless device.Such devices support the dares of behavior and contain nicotine.
Electronic cigarettes do not recognize as a means of nicotine - a substitant therapy.
Scientific and emergency drug acupuncture also surveyed.This method is applied under the skin that facilitates symptoms caused by the cancellation syndrome.There are simulation needles that do not enter the tissues for those who may seem unpleasant such a process.According to clinical research, such therapy does not give the right result.
It still does not help leaving smoking
Smoking mixtures often contain tobacco and other malicious substances.Homeopathic aid also raises questions.So far, there is no reliable research on helping naturopathy.
What do you need to know before you get out of your smoking yourself
According to the European Journal of Social Psychology, the establishment of new habits is between 18 and 254 days and 254 days.It all depends on the age and ability to create new ways of neurons.In fact, they like to escape along the Trodeden roads, so we are so hard to say goodbye to his usual behavior.
But it is possible to seduce your brain with nicotine dependence.
How to leave yourself smoking
- Set a date to yourself when you forgive tobacco.Two weeks before the hour, ICS can start preparations.For example, refuse ritual cigarettes for morning and coffee.It is the meaning of watching the moments you smoked because you really want, and when you are a habit, after feed, driving, driving, driving, driving, driving.All these patterns need to be broken after each other.
- Tell everyone.In a firm decision, it is advisable to inform all friends and acquaintances.It is possible through social networks.If a lot of people know you are leaving, you will be more difficult to admit them because you can't do it.
- Set a goal.You can say that you don't smoke yourself a week to get started.The most difficult thing is to be the third day without nicotine when the amount in the blood is minimized.During this period, a person, irritability, headache and the cancellation syndrome accompanied by an increased appetite began to experience.You should prepare for today and distract yourself.Can help relaxing experiences. The first "breaking" and you should put yourself a second goal.For example, hold ten days.And move towards the goal so gradually.
- Pick up your hands.This will help you cut the habit rail.For example, it is advisable to have a kind of substance for spinner or pen.A perfect solution is a puzzle for 1,000 pieces or puzzles.
- Get ready to change the addictions.The easiest choice is more food.Therefore, the refusal of cigarettes, some gain gravity.Over time, the power process is normal and additional pounds will be allocated.During this period, it is good to have a bottle of water or low -calie snacks in the hands of chopped vegetables and fruits.As a substitute for the habit, for example, you should be more active in your body to apply yoga or escape.
- Do not mix yourself with an accident.You are struggling with addiction rather than just a habit.This is a disease that is not easy to win yourself.Thus, if you smoke, it is important to praise yourself so long as long as you last and build yourself the next goal.
Applications to quit smoking
There are applications for those who have difficulty in self-cope with this period.Most of them are based on motivation.How much cigarettes are disappears from the date of cigarettes, how much smoking disappears from the date you want to leave the application.The amount of money you do not spend here and the amount of money.For example, if you smoke a package a day and cost $ 1.3, annual savings will be about $ 530.
But most importantly, the application will explain what your body is happening.Thus, six hours later, the process of cleaning the lungs will begin, and then the body will be rid of nicotine and carbon oxide in the blood.
A program developed on the basis of cognitive-behavioral therapy methods will gradually help those who want to give up smoking.The main task is to help to control your actions.Instead of compeling smoking immediately, the application offers three cigarettes a day.After finishing the task, you will learn how much money you save, and how many months of your life return.
There is a program for 222 days.In the game developed with the center for the prevention of cancer diseases, a man opens new levels every day, receives motivation messages.
Comments of experts
"As for nicotine addiction, a session for a smoker is a belief that a session is completely rejected by stories, stories." The method is aimed to deny itself.
Join during a disturbing component, as well as drug treatment (nicotine replacement therapy, anxioly) and cognitive-behavioral therapy or normal term protocols.
Here, a good help will be a dialectic and behavioral therapy with a very self-helping ability in the arsenal and the change of mood.
If the therapy is done properly, suddenly an addictive "flowing" risk is minimal.After refusing to tobacco, the growing appetite in the first moments, this is a normal reaction of the body."
"In our culture, smoking is often treated as a habit with a bad reputation. Those who cannot give up tobacco are not able to give them weakness to cause harm to health.
Everything in terms of a psychologist is more complicated.Often, the smoking process is only on the top of the iceberg, the dependence mechanism is also concentrated - both psychological and chemical.And those who decided to close, most likely to deal with one and another component: they are connected to each other.
The deepest roots of habits - to smoke during stress - can be formed 1.5 years ago.In this period, a baby begins to suck a dummy or finger, in case of a mother, to reduce the excitement and relax.
Smoking can serve different needs.Moreover, it can always recognize them from a person because they are not only nervous, but also unconscious.
When a person is able to smoke with a strong-willed decision, the symptom may vary in the direction to discharge an unconscious, unconscious voltage and find a symbolic support in another way.Often this support becomes a form of most convenient and individual to replace an addiction to another.People accept this as a known way as a symbol of meaning and love.Often, instead of emotional proximity, others offer food as the only form of care.By accepting the behavior of the elders, the children who have already raised are loyalty to self-governments.But in this way, a person finds himself in the top of the iceberg.
The practices of awareness-based awareness to understand and feel their sense, needs and motives, their bodies will help you understand.For example, psychotherapy, yoga, meditation.By ensuring their real needs, a person is able to forget while cigarettes continue in the mouth."