Smoking is one of the most important problems in the modern world. Addiction kills millions of people, destroys hundreds of millions of lives and affects health. Fortunately, sooner or later almost every smoker will think it's time to quit this business. For the majority, however, everything is precisely limited by thoughts that they keep smoking. The reason for this is a strong belief that smoking cessation is difficult and generally unrealistic. In fact, everything is a lot easier than it seems. Today we're going to talk about how to quit smoking at home, quickly and easily.
Cigarettes or effects on the body
Every cigarette contains many elements that are extremely harmful to the human body. Why do people smoke? Are you trying to deal with stress? Some kind of pleasure? Everyone has their own reasons. And whatever they are, the degree of damage is always the same. The composition of the cigarettes is as follows:
- nicotine;
- hydrogen sulfide;
- resins;
- carbon oxides;
- nitrogen;
- essential oils;
- ammonia.
It is these substances that get into a smoker's body. In addition, their concentration is extremely high. And the main thing is that they harm not only the smoker, but also all his loved ones, who are forced to inhale the smoke.
Effect
Nicotine has the greatest effect on a person. It hits both the mental and the physical component at the same time. The legendary nicotine addiction is caused by the body's mundane dependence on ingesting this substance, and this addiction occurs very quickly. Nicotine contributes to the formation of mild withdrawal symptoms that can only be eliminated by smoking another cigarette.
Under the influence of the same nicotine, norepinephrine and dopamine are produced in the brain. Together they create feelings of joy and energy. And every year these sensations become more and more familiar, forcing a person to increase the dose of nicotine in order for smoking to produce the same pleasant sensations. After smoking, pleasant feelings quickly pass, which are replaced by depression and bad mood.
Have you quit smoking or what is going to change in your body?
If you stop smoking once and for all, your body will experience positive changes from the first minutes. For many, this fact is enough to make them think about fighting their bad habit. What changes do you expect:
- Blood pressure and oxygen levels return to normal, the work of the heart and blood vessels improves - on the first day;
- The perception of taste and smell will improve, the unpleasant smell in the mouth will disappear, the complexion will change - in the first week;
- cough, headache, tiredness disappear, breathing normalizes - in the first month;
- Energy and the desire to be active will appear in the first six months.
- The risk of developing heart disease will halve in the first year.
- The likelihood of developing lung cancer will decrease tenfold in the first five years.
First steps
The most important thing on the way to a healthy lifestyle is motivation. You have to quit when you want to, and not someone close to you. Otherwise, you are unlikely to succeed. So think about it:
- Is that what you want?
- Why do you want that?
- What can you expect afterwards?
If you answer all three questions correctly, you have already taken the first step towards a successful fight against smoking. Once you've made a clear decision to quit cigarettes, you need to take action. There are a few important things to do first:
- Collect all the cigarettes you have. Break them up and throw them away. Also, remove all ashtrays, lighters, and matches. In general of anything that is a symbol of smoking. Try to avoid these items outside of the home.
- Clean up, wash everything. Get rid of the smell that has accompanied you for many years. Don't give him a chance. You should just feel fresh air.
- Don't be afraid. You shouldn't think that such drastic changes in your body will have a negative impact on your health. You smoked - what could be more harmful? This is an opportunity for the body to renew itself and get better without cigarettes.
- Learn to deal with stress. Find something that will help you overcome stress. It shouldn't be related to smoking. This will help you not to turn to a cigarette in every problematic situation.
- Find yourself a new hobby. Do something interesting in your spare time. The lesson should be such that you just didn't have time to think about cigarettes and not too interesting.
And four other important tips:
- Do not drink coffee or alcohol. They are usually the trigger for smoking. Especially if you are using them in a company that has smokers.
- Reward yourself. Find out how to reward yourself for another day without a bad habit. The reward should be desirable, but not the cigarette itself.
- Eat the same as you did before. In order not to gain weight, you can not get carried away with sweets, as many do during the recovery period after quitting smoking. But it is very important to eat right because the body needs to be full of energy.
- Drink plenty of water. It is necessary to drink at least 2 liters every day so that the body can quickly remove all harmful substances from the body and accelerate the process of recovery. This improves your general wellbeing and lifts your mood and discourages the desire to use cigarettes.
Everyone, you quit smoking. Don't listen to anyone's advice, you don't have to do it gradually. All that remains is to help the body get used to the absence of a harmful substance that has long got into it. After about 2 weeks everything is back to normal and you don't even want to smoke anymore.
Farewell to a cigarette
Further measures are aimed at minimizing the desire to put this filth in your mouth. Yeah, now cigarettes are really bad for you. There are many ways to reduce the urge to smoke. In addition, it is entirely possible to do without pills and patches, which some people praise so much, but their effectiveness and safety are extremely dubious. Where should you start
Find a replacement for cigarettes
At that moment, when an irresistible urge to smoke occurs, open a packet of seeds or something similar and just nibble. This will interrupt the desire to put another cigarette in your mouth, which will ruin your life.
Pamper your cigarettes
This method is not recommended as you will be smoking for a while. However, he has helped some. Its essence is to soak all cigarettes with milk. You have to do this with everyone! They will taste disgusting, which will create negative attitudes towards smoking and discourage any desire to move on. The main thing is to do it with all cigarettes.
Read the book about smoking cessation
Alain Carr wrote a good book about his fight against smoking. The book has sold out in large numbers, which proves its effectiveness. He suggests taking a special act and making the last cigarette smoke an important event where all loved ones come together. Try to read it. It is possible that she will help you.
Buy a rubber band
A pretty common way to fight bad habits is with an elastic band on your wrist. It should be tight and very strong at the same time. The first time you want to smoke, you should pull and let go. The sharp pain will sober your mind.
Traditional methods
Traditional medicine is one of the most effective fighting methods. Its effectiveness has been proven by many generations. Will it help in the fight against smoking? Yes. You can get rid of this habit with folk remedies. It is enough to use one of the suggested options.
Infusion of grain
This infusion not only helps in your struggle, but also has a positive effect on your health in general. You need to drink it 100 ml three times a day, but 2 hours should pass after eating. You can prepare it by boiling rye, millet and oats (100 g each) in 1 liter of water for 10 minutes.
Herbal boiling
You can combine a variety of herbs to suit your taste. It is best to use plantain, nettle, horsetail, St. John's wort, echinacea. You need to pour 1 liter of boiling water with just 1 spoonful of these herbs and let it steep for a few hours. You can drink it half an hour before meals three times a day.
Eucalyptus decoction
The decoction of eucalyptus leaves is also very useful. Pour the leaves (1 tbsp L. ) Cover with a glass of boiling water and leave for an hour. It remains only to strain the drink, add honey (1 tablespoon of L. ) and pharmacy propane triol (1 tablespoon of L. ). You need to drink around 50 ml up to 7 times a day. The period of admission is 1 month.
Oat broth
Oat broth is very helpful in the fight against smoking. After about 5 days, the craving for cigarettes is minimal. You need to pour 100 g of oats with clean water (1 l), boil for about an hour, and then add calendula (1 tbsp L. ). Let cook for another 5 minutes. You also need to let the drink brew for an hour, then strain. Drink up to three glasses a day.
Highlander
Rhizome of Knotweed is used for gargling when there is a strong urge to smoke. You can make it yourself by tossing the chopped root in boiling water (200 ml) for 2 minutes, then letting it steep for an hour.
Sea salt
Another way to gargle at times like these. He's really disgusted with cigarettes. It is enough to pour 250 ml of hot water over a spoonful of sea salt.
Plantain
A very unusual way is to use the well-known plantain. You'll need to chew the dry, shredded leaves for 5 minutes up to three times a day.
Soda
The newest popular anti-smoking method is soda. It is also used for rinsing. Mix a spoonful of baking soda in a glass of water and rinse your mouth. This can be done several times a day. It also refreshes the breath, which is especially important after smoking.
Medical care
It is recommended to avoid drugs as their effectiveness has not been proven. The harm from them can be very serious. However, for general information, it is worth reading too.
pills
Pills have become the most popular medicine. They allow you to trick the brain by stimulating receptors, just like smoking. At the same time, an aversion to cigarettes will soon arise.
rubber
The second most popular is chewing gum. All of them contain a certain amount of nicotine which corresponds to the wishes of the smoker. With their help, you can gradually reduce the amount of nicotine in the body to zero while giving up cigarettes.
plaster
It works just like chewing gum. It gives the person a small amount of nicotine that penetrates the skin and decreases the desire to smoke.
Electronic cigarettes
This is not a medical way. However, they were originally designed specifically to help quit smoking. This is a pretty ineffective option because it extremely rarely helps, as reviews show.
Special cases
Sometimes you need to act in a special way, and sometimes there are just some circumstances that call for an unusual approach. Let's look at some of these options.
Head
This is a slow smoking cessation. It's about reducing the number of cigarettes you smoke each day, like when you are walking down a flight of stairs. In this case, you should lengthen the intervals between smoking breaks and not have more than one cigarette with you. In the last few days, it is worth smoking just half a cigarette.
Additional methods
As a last resort, you can use additional methods:
- A dispute over a valuable item.
- breathing exercises.
- acupuncture.
Immediately
You can stop smoking in one day. The main thing is to find a less harmful alternative to smoking. For example lollipops or seeds. Although then you have to fight the desire to have another cigarette.
Men, women, young people
Men are encouraged to exercise and women are encouraged to create a positive atmosphere at home. With teenagers everything is more difficult because they smoke for the "cool". Only a correct and effective conversation about the dangers of cigarettes will help. When we talk about pregnant women, smoking cessation is simply necessary. However, it is recommended to stop quickly, but not abruptly, without medical means and consult a doctor.
And finally. . .
Some statistics. Around 800 people die from this habit every day. The annual mortality rate from cigarettes is projected to reach 8 million per year by 2030. At the same time, 20 million people already quit smoking every year. They are no worse than those 20 million. Everything will work out for you. I wish you success!