How to quit smoking easily

Smoking is the inhalation of smoke from smoldering tobacco or other plant components.The most common is smoking cigarettes, many people replace them with electronic hookahs, which work on the same principle. The so-called "electronics" are usually smoked by teenagers, considering them fashionable. Nicotine and other substances with a psychoactive effect enter the body. Through the thin tissue of the alveoli, toxins are absorbed into the blood and travel through the bloodstream to the brain, causing relaxation.A slightly euphoric state occurs, which smokers aspire to.

Why addiction occurs

When smoking, nicotine, a pyridine alkaloid, enters the human body. It binds to the receptors of the nervous system and blocks the breakdown of dopamine, which accumulates in the brain and a person experiences euphoria and pleasure.There is an increase in the frequency and strength of heart contractions, increased intestinal motility and salivation.When you stop smoking, dopamine levels will return to their previous levels, but the dopamine receptors will perceive its amount in a distorted way.

One cigarette contains 0. 1-1 mg of nicotine, and the lethal dose for a person is 0. 5 g. A few days of regular tobacco use are enough to cause addiction.Many teenagers start smoking, imitating adults and trying to look older. , without realizing that they are already developing an addiction and perhaps for life.

Signs of Addiction:

• headache during a long break from smoking;
• the desire to quickly get to a cigarette in the morning;
• a drop in productivity without a bad habit.

Harm from smoking

In addition to nicotine, cigarettes also contain dangerous chemicals and compounds.: arsenic, methane, toluene, carbon monoxide, cadmium, methanol, etc. People knowingly breathe the strongest carcinogens into themselves.

Smoking womanthe ovaries produce many defective eggs, so it is more difficult for her to get pregnant, especially after 30 years. During pregnancy, the risk of stillbirth increases by 23%, low birth weight of the fetus (less than 2. 5 kg) is 2 times more likely, and more often children are born with congenital malformations. To the girl who found out about her pregnancyyou should stop smoking immediately: Any cigarette will negatively affect the health of the unborn child. A woman who smokes increases the risk of her child developing bronchial asthma, mental retardation and dental problems.

But it is better for both men and non-pregnant women with a bad habit to "give up". Resins are deposited on the alveoli and bronchial tree, which is a factor in the development of chronic bronchitis, COPD and lung cancer. Nicotine consumption leads to osteoporosis due to increased excretion of calcium from the body.The spread of carcinogens through the bloodstream in the body increases the risk of oncology of all organs and systems. Hot smoke and calcium removal are the cause of periodontitis and caries. Smokers experience bad breath and a constant sensation of dry mouth. It has a negative effect on the cardiovascular system due to the deposition of cholesterol on the walls of blood vessels.All of these are risk factors for coronary heart disease.Its variants: angina pectoris, heart attack.

Often at fun parties we combine smoking and alcohol, but the body at that moment is not having fun at all. Nicotine constricts blood vessels, and ethanol dilates them: the risk of their rupture increases, and this is especially dangerous for the brain. Hemorrhage in the brain disrupts its function. Stroke often results in death or disability.Therefore, after taking alcohol, even after a glass of wine, you should not smoke.

Passive smoking is also harmful: often there is only one smoker in the family, but others also suffer from harmful substances.Young children and pregnant women, who should not inhale tar at all, are particularly vulnerable to secondhand smoke.

How to quit smoking

From all of the above, it is easy to conclude: you need to quit smoking.Probably, many people have tried this, but for some reason it did not work for them and they concluded that it is impossible to quit smoking at home and the problem must be solved in a different way. They have neither time nor money for a doctor and procedures, so they decide to continue "for now". But this is completely wrong: you can and should quit on your own and at home.

Those who have smoked for a short time and a little will be able to do this quickly and without suffering, but those who have lived with addiction for many years need more time and moral strength.When a smoker suddenly gives up their addiction, a withdrawal syndrome occurs: accompanied by irritation, headache and reduced work capacity.

How to opt out:

• The simplest and most common way is to simply quit smoking., show your willpower. It works and many people use it to quit smoking for good. It requires moral and physical effort, which is not always within the power of the weak.
• Nicotine patches are a good tip for those who want to get rid of the addiction at homewithout going to the doctor. The patch saves you when your hand reaches for the pack, helps you get through this time easily and without suffering and cope with the addiction faster. But there is a downside: the patches also contain nicotine, so it will take time to wean off of it.
• Sprays containing nicotine.They work on the same principle as patches. They help you quit smoking quickly, but it takes time to quit too.
• Nicotine gum.It has a very unpleasant taste, so some try to get rid of it faster, and many go back to addiction.

All these methods, with the exception of completely quitting smoking, have their side effects.All nicotine-containing cigarette analogues contain nicotine in small doses.This is also harmful, although much less harmful than cigarettes.

The easiest way

But what to do if there is no willpower and smoking is no longer harmful, but simply dangerous? Enter the query "how to quit smoking easily" in an Internet search and select the appropriate audio recording from the long list. After a few hours, it will motivate you so much that it will last at least a week. The most important thing you will learn after the lectures is the feeling of joy, that you don't smoke for an hour, two, a week. . . Each new day without tobacco will increase your self-esteem and sense of pride in yourself. The motivation is so strong that it helps to cope with the physical ailments that accompany withdrawal.The longer you smoke, the more unpleasant the feeling, but the joy of finally being ashamed and not smoking sometimes even acts as an anesthetic, numbing the bodily suffering.

Usually, when people quit smoking, they look at smokers with envy: "they feel good, but I. . . " After the lectures, you will look at them with regret: "too bad, he still smokes".

The main thing in smoking is not physical, but psychological dependence, it pushes you to rebel thoughts: "take a puff", "start on Monday", "everyone smokes and nothing". Any smoker can continue the list of excuses.

After the impact of the audio lectures wears off, listen again. The first week is the most difficult to get through, when not only are you in great pain, but your health is also deteriorating.Then every day will be easier, and knowing that it has finally happened will give you strength and energy.

When the urge to smoke hits, respond to your body with physical activity. On the advice of a doctor who treats without drugs: "I wanted to smoke, I fell and did push-ups. "

Motivation Tips:

• the best time to start is todaywithout trying to convince yourself to do it tomorrow or in a week;
• tell friends, family about it. That way you'll embarrass yourself in front of them if you decide to lose your temper. Perhaps one of your relatives will agree to the refusal with you, but together is always easier;
• remove all packaging, ashtrays, lighters from sightand anything that makes you think of cigarettes;
• start counting:multiply the price of one package by their number per week and find out how much money is spent on systemic self-poisoning. You can start saving them and promise to buy something that you have long wanted but could not afford;
• exercise- good physical activity leads to physiological oxygen hunger and you want to smoke less; In addition, you will have a new hobby.

It is most difficult to overcome those 5-10 minutes when an irresistible urge to smoke appears. To do this, you can:

• distract yourself, do something interesting;
• I meditate;
• do a small set of exercises;
• chew gum;
• brush your teeth;
• Take a shower.

The idea of eating the urge to smoke is not very correct: you can quit this way, but you will develop the habit of overeating.Therefore, it is better not to replace the desire to smoke with another habit., unless it is useful.

Replacing strong cigarettes with lighter ones also does not work: subconsciously, due to the lack of nicotine in the body, a person begins to take deeper inhalations or begins to visit smoking places more often.Dependence remains, and sometimes increases.

In any case, the suffering from health problems related to smoking is much greater than from addiction to the habit.You need to hold out for a certain point in time, allow the dopamine receptors to respond normally to the amount of dopamine available, and everything will return to normal. But, of course, it is better not to start and set a bad example for your children.