The desire to get rid of nicotine addiction is a challenge for you. Many heavy smokers try to give up a bad habit, but few achieve their intended goal.
Is it really that complicated and there is no easy way to quit smoking on your own? We offer several options to help you deal with harmful attachments at home.
The reasons for the addiction
Every smoker has his own reasons for reaching for a cigarette. Sociologists say that most tobacco addictions begin in adolescence. Young people believe that having a smoked cigarette allows them to better integrate into the company, bring it closer to their colleagues, open up and break free. Instead, nicotine addiction comes into play.
At an older age, a person begins to reach for cigarettes in order to find peace and calm in them, to drown out pain or resentment. There can be many reasons. Some do not know what to do with themselves and use smoking as a cure for boredom. For example, when you are waiting for a bus at a bus stop or when you want to take a break from boring, monotonous or uninteresting work. Others use cigarettes to drown out their fear of loneliness. They fear that if they refuse to support the company among the smokers, they will be rejected and not understood. For others, smoking is a way to relax and relieve tension. In other words, smoking is an attempt to drown out internal conflict or to get rid of a problem. How can you stop smoking on your own?
Where should I start?
The first step in breaking your addiction is realizing that cigarettes are of no use to you. On the contrary, they deprive health, beauty and youth, destroy from within and take away strength. Realize that once you get rid of nicotine addiction, you will not lose anything. Then make a firm decision to act now. Not tomorrow, not on Monday or in the New Year, but at this very second. Remove all attributes of smoking, thoroughly ventilate the apartment. Throw away ashtrays and lighters, wash curtains and clothes, change route to bypass your favorite tobacco shop, and stop visiting smoking companies.
The hardest time to quit smoking is considered the first 3-5 days. To relieve stress, experts recommend having multiple distractions on hand.
Warn your friends and family that you have adopted a healthy lifestyle. Ask them for help and support. Take a piece of paper and write down what you can achieve by smoking: lowering and normalizing blood pressure, enriching cells with oxygen, increasing body functionality, ability to sense new tastes and smells, beautiful and even skin color, reducing riskfor heart attack or lung cancer etc. . . Make a note of the leaflet or just take it with you wherever you go. Let this list keep you motivated and inspired.
The hardest time to quit smoking is considered the first 3-5 days. To relieve stress, experts recommend having several distractions in store: playing sports, going to the movies or an amusement park, having good company, and so on. Before you quit smoking, think about where and how you can keep yourself occupied and distracted from cigarettes. The more distractions the better.
Folk Remedies
The easiest way to quit smoking yourself is to get rid of cigarettes and never deal with them again. However, for many people, such an act remains a matter of dreams. Therefore, they are looking for tools to overcome the effects of nicotine breakdown. Folk methods become invaluable helpers on this path.
One of the additional tools to shorten the removal time is to rinse the mouth with a special solution. To make it, you will need a large coil, baking soda, and hot water. Add 1 tbsp. l. dried herbs and soda in a glass of boiling water and let rest for about 1-1, 5 hours. Rinse your mouth with the prepared product whenever you want to smoke. The solution tastes so gross that it can cause nausea or vomiting. 2-3 rinses are enough for a bundle of cigarettes with a disgusting taste to look unconscious, and any desire to touch them disappears.
Some mouthwashes have prepared a different solution. You mix 1 tbsp. boiling water and 1 tbsp. l. Sea-salt. The effects of this remedy are also aimed at discouraging the urge to smoke.
An anti-nicotine tea is a gentler remedy for smoking cessation. In 2 tbsp. Pour boiling water 1 tsp. black long tea and 0, 5 tsp. Mint, chicory, nettle, valerian and rue. Insist on the solution for 15-20 minutes and consume half a glass every day. You can increase the effect of the drug by adding honey, beetroot and lemon juice.
Another effective infusion that suppresses the urge to smoke is the decoction of grain. Mix 100 g of oats, rye and millet and pour 1 liter of water over them. Put on fire, boil for 10 minutes, let cool and strain. Take half a glass of infusion three times a day. Thanks to the large amount of nutrients in the broth, the body will be cleansed of toxins and harmful addictions eliminated in record time.
Infusions can also be made with other herbs. For example from valerian, catnip and dandelion or from plantain, St. John's wort, echinacea and calamus. Take 1 tbsp. l. Pour boiling water over the herbs listed, cover and let rest for about 30-40 minutes. Then strain and drink several times a day instead of regular tea. All of these herbs have a calming and calming effect.
In some cases, when the urge to puff on a cigarette becomes unbearable, you can roll up mullein leaves and rosemary. A couple of puffs of this product will satisfy the smoker's desire and at the same time will not do the same harm as the tar contained in tobacco.
breathing exercises
Long-term smoking is a very common cause of breathing difficulties. Therefore, when quitting tobacco, it is necessary to deal with its recovery. This speeds up the cleaning of the lungs and greatly improves general wellbeing.
Try to do the following exercises regularly:
- Sit up straight. Relax. Take a deep breath and hold your breath for a few seconds. Breathe out slowly. Repeat 8-10 times. You may feel a little dizzy during the exercise. Don't be alarmed. This is normal and is caused by the active oxygen supply to the brain.
- Accept the previous starting position. Inhale slowly through your nose and slowly exhale through your mouth. Take about 30 breaths. Then let it rest for 1 minute and start over a little faster. In total, you need to complete 5-6 cycles.
- The last exercise can be done while sitting or standing. Inhale deeply and fill your entire chest and then your stomach with air. Hold your breath for 1-2 seconds. First exhale air from your stomach, then from your lungs. Watch your spine while doing this. He has to stay absolutely straight. Repeat 6-7 times.
Anti-nicotine diet
Giving up cigarettes is a huge burden on the body. To cope with this, many begin to eat fatty, sweet and flour foods in unlimited amounts. This ultimately leads to a dramatic weight gain. An overhaul of the refrigerator and proper nutrition will help avoid such consequences. Don't bury the problem with cakes and sweets.
Try to have as many vegetables, fruits, and dairy products in your diet as possible. Eat often, but gradually, then the feeling of hunger will not be a constant companion. Drink drinks through a straw, chew thoroughly and for a long time. In the early days after quitting cigarettes, eat cucumbers, tomatoes, potatoes, cauliflower, and eggplant. These vegetables contain small amounts of nicotine and help reduce nicotine cravings. It will be easier to quit smoking yourself.
Chew
Some experts recommend keeping something in your mouth when you stop smoking and replacing cigarettes with something useful. The leaders among such substitutes are the black cherry branch and the marsh calamus. Once your hand reaches for the cigarette, take the replacement and chew on it.
Cheese cigarettes are an excellent aid in coping with psychological nicotine addiction. Cut the cheese into thin slices, roll into rolls and dry slightly. Fold a pack instead of cigarettes. Once you have a strong urge to smoke, take out the cheese stick and chew it. In addition to the products listed, the substitute products also include carrots, apples or candied pineapple pieces.
Recommendations
Here are some more tips for smokers with severe psychological nicotine addiction. They make it easier to quit smoking.
- Reduce the number of cigarettes you smoke every day.
- Before you continue, do something to lengthen the time between smoking breaks.
- Replace natural cigarettes with e-cigarettes and gradually reduce the amount of nicotine.
- Use a special patch. Stick it on your body every day and after 1-2 months you can finally get rid of the bad habit.
- Women smokers can more easily tolerate giving up cigarettes with the help of psychotherapeutic techniques or under the influence of a person's opinion: betting, challenging rivals, promising husband or thinking about the health of a child.
- Men can seek motivation while running, in the gym or exercising, as well as interacting with other throwers in forums or social media.
- Moisten normal cigarettes with milk or cream and then dry them thoroughly. Try smoking such a "milk cigarette" for a while. In just 2-3 days, even ordinary tobacco smoke will make you very disgusted.
We hope that we have been able to clarify all points regarding ways to quit smoking at home. Remember, the main thing is your sincere desire to get rid of the bad habit. Learn to relax and distract yourself using other more rewarding and fun methods. This is the easiest way to end the addiction.