Quitting smoking isn't difficult, according to Mark Twain, a writer known not only for his works but also for his excellent sense of humor, he has done it a dozen times himself.
But seriously, according to research by sociologists, only 5% of those who quit smoking manage to accomplish what they first started. Others need 5 - 10 - 20 attempts.
But there are still ways to quit smoking for good and if you show willpower then everything will definitely work out.
Only very strong-willed people can say a clear "no" to themselves and never smoke cigarettes again. If the craving for tobacco is very strong and your willpower is insufficient, then you should see a psychotherapist and do several sessions.
Is There An Easy Way To Quit Smoking?
Many people who are considering quitting smoking are trying to find the easiest way to go. Some people think about smoking less; others choose to quit smoking once and for all.
Unfortunately, only a person who has not developed an addiction can easily quit. That is, the one who recently and gradually smokes. Otherwise, giving up the habit will lead to uncomfortable withdrawal symptoms.
The longer cigarettes are present in a person's life, the more difficult it becomes for them to quit smoking, even in the most determined mood. Of course, willpower and confidence in success will positively affect the result, but they cannot cancel out the body's negative reaction to the lack of substances that have become habitual.
So don't look for a mythical easy way. You need to try to find the one who will turn out to be the most effective and comfortable in your situation and steadily move closer to your goal.
Possible negative consequences of sudden smoking cessation
After making the decision to quit smoking, many people start thinking about how to do it without harming their health. Some take a more fundamental approach and give up cigarettes suddenly. Others try to avoid stress to the mind and body and to quit smoking by reducing the number of cigarettes.
Each method has its positive and negative sides. In particular, an abrupt cessation of smoking leads to the occurrence of a withdrawal syndrome, which manifests itself in the following symptoms:
- Dizziness, headache;
- Cough (dry at first, then with copious expectoration), shortness of breath;
- Increases in blood pressure;
- Arrhythmia;
- Sleep disorders (nocturnal insomnia and daytime sleepiness);
- Indigestion;
- Weakening of immunity as a result of frequent colds;
- Irritability, nervousness;
- Lethargy, apathy, depression;
- emotional instability;
- decreased performance, poor concentration, lethargy.
Signs can appear in any combination and vary in severity. It all depends on the experience of the smoker and the individual characteristics of the organism. The hardest part is in the first week. Also, as the body cleanses, the symptoms will subside.
How can you 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 goes away quickly enough, even if it looks like it is only getting worse every day and there will never be any improvement.
Important!The main thing in the initial phase is to be patient and in no case to try to improve your condition with another "last" cigarette.
There are many recommendations on how to survive the first few days after quitting and not smoke again.
- One of the main conditions is the absence of provoking factors. Anything reminiscent of a bad habit should be removed. Cigarette packs, lighters and ashtrays should disappear from view.
- Motivation is very important. Once you understand why you quit smoking and the positive aspects of denial of addiction, it is much easier to survive temporary discomfort.
- Reading thematic literature or watching programs will help you confirm the correctness of your decision and get through the first few days without cigarettes. Another way to work to replace the smoking ritual with another. For example, you can peel and slice an apple and then eat it.
- Effectively helps in managing sports withdrawal syndrome. While this option will come in handy at a later date, when the state of health improves somewhat. And even after that, you shouldn't put any strain on the body immediately. But courses in the swimming pool, walks, bike tours, ice skates or roller skates will also be just the thing. This method not only helps to distract psychologically, but also contributes to the quick cleansing of the body.
- According to experts, communicating with comrades helps a lot in an accident. When you have someone to discuss the issues with, or just to complain, it is much easier to quit smoking.
- Diet during the cigarette break plays an important role. For example, tomatoes, eggplant, and cauliflower contain negligible amounts of nicotine. Consuming these foods can help reduce cigarette cravings without harming your health.
Effective Ways To Quit Smoking
It is hardly worth explaining to someone why it is worth quitting smoking. In addition, these explanations are not required for heavy smokers who have already felt the negative effects of nicotine on their health and body.
There are many ways you can get rid of an addiction effectively. This is the use of special drugs that reduce nicotine cravings and reduce the manifestations of withdrawal syndrome, as well as folk remedies and psychotherapeutic techniques.
Pharmacological agents
In order to quit smoking yourself, to get rid of the cravings for nicotine on a physical and psychological level, and to cope with the manifestations of withdrawal symptoms, medication will help.
Three groups of drugs can be distinguished:
- Nicotine substitutes. . . These are products that contain low levels of nicotine. They help to give up cigarettes gradually, that is, more painlessly. The choice is quite large, sweets, chewing gum, sprays, plasters help to give up smoking more easily. Smoking lollipops are very popular. According to some studies, taking nicotine-containing medications can help cut the severity of withdrawal symptoms in half.
- Nicotine receptor agonists.The active ingredient in these drugs acts on receptors that respond to nicotine. As a result, the mechanism changes, and the person stops enjoying smoking, and in some cases it begins to feel disgusted.
- Sedatives and antidepressants.The use of this group of drugs is aimed primarily at relieving psychological discomfort, eliminating nervousness and irritability.
But experts do not advise switching to electronic cigarettes, which many see as an easy way to quit smoking. Such devices are also unhealthy and highly addictive. So the only result that can be expected is that one bad habit will be replaced by another.
Non-drug techniques
Many smoking cessation methods are not dependent on drugs. Various types of hypnosis are believed to be effective, and they create a highly negative attitude towards smoking in a person.
Various methods of coding by smoking are also popular, among which the Dovzhenko method stands out in particular. Its essence is that a psychotherapeutic effect is exerted on the patient in two directions. 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 a life without cigarettes are described in varnishes.
Traditional medicine plays a huge role in smoking cessation. There are many herbal recipes available to reduce cigarette cravings and relieve withdrawal symptoms. There are so many recipes. The most popular are the following:
- a decoction of unrefined oats;
- Oregano, mint, St. John's wort and yarrow tea;
- a brew of chamomile, valerian, mint, fennel and caraway seeds;
- a drink with ginger and honey;
- a soothing valerian and mint tea;
- Calamus root infusion helps relieve the urge to smoke.
Here are some more tips to help you quit smoking:
- You need to choose a specific date, preferably at a time when important things and stressful situations are not planned (e. g. exams, passing an important project or moving to a new apartment);
- giving up coffee will make giving up cigarettes much easier;
- Pay attention to 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 outside observers greatly reduces the likelihood of breakdown;
- install a special application on the phone;
- Find something to your liking that will take up all of your free time.
Another option is to argue with someone over a decent amount. In this case, the desire to make a profit will save you from falling. Some are helped by 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 relieve withdrawal symptoms. Depending on the smoke treatment method you choose, you can consult a therapist with experience in treating nicotine addiction, a neuropathologist, or a psychotherapist.
In addition, in cases where the symptoms of rejection syndrome are very pronounced or do not go away after a long period of time, a doctor should be consulted. And if you have any co-morbidities, you need to contact a doctor in the relevant field, such as a cardiologist or pulmonologist.
Common mistakes and misunderstandings
Many of those who consider quitting smoking once and for all make a series of mistakes that make the success of their plans questionable. These include the following:
- the intention not to quit smoking but to smoke less (practically nobody manages to control cigarette consumption);
- Forbearance with the withdrawal process, for example allowing yourself to smoke a cigarette to calm yourself down (this will destroy anything that has already been achieved);
- Switching to lighter cigarettes (in most cases this can only be achieved by increasing the number of cigarettes smoked each day).
In addition, many believe that they can overcome psychological dependency at any time, that is, 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, harms his health and smoking cessation becomes more and more unattainable.
Conclusion
Everyone has their own way of quitting smoking. A method that helped a relative or friend may not help in your case. But you shouldn't despair, when there is desire and persistence, then there is a suitable path for everyone.
And to speed up the result and make giving up the habit more comfortable, you can use an integrated approach that combines several options.