The desire to get rid of nicotine addiction is a challenge in itself. Many heavy smokers try to quit the bad habit, but only a few achieve their goal.
Is it really that complicated and isn't there an easy way to quit smoking on your own? We offer several options to help you deal with harmful attachments at home.
Causes of addiction
Every smoker has their own reasons for reaching for a cigarette. Sociologists say that most tobacco addictions begin in adolescence. Young people believe that the smoked cigarette will allow them to better integrate into the company, will bring them closer to their peers, will allow them to open up and break free. Instead, nicotine addiction comes.
In old age a person begins to reach for cigarettes to find peace and tranquility in them, to drown out the pain or dissatisfaction. The reasons can be many. Some do not know what to do with themselves and use smoking as a cure for boredom. For example, when they are waiting for a bus at a bus stop or when they want to take a break from boring, monotonous or uninteresting work. Others use cigarettes to quell the fear of loneliness. They fear that if they refuse to support the company among smokers, they will be rejected and misunderstood. For others, smoking is a way to relax and release tension. In other words, smoking is an attempt to quell internal conflict or a desire to get rid of a problem. So how do you quit smoking on your own?
Where to start
The first step to overcoming your addiction is realizing that cigarettes don't do you any good. On the contrary, they deprive you of health, beauty and youth, destroy you from within and take away your strength. Realize that by getting 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 this second. Remove all attributes of smoking, well ventilate the apartment. Throw away ashtrays and lighters, wash curtains and clothes, change routes to get around your favorite tobacco shop, stop visiting smoking companies.
The most difficult period for quitting smoking is considered to be the first 3-5 days. To reduce stress, experts recommend that you have a few distractions.
Warn your friends and family that you have decided to adopt a healthy lifestyle. Ask them for help and support. Take a piece of paper and write down what you get by getting rid of smoking: lowering and normalizing blood pressure, enriching cells with oxygen, increasing body function, ability to feel new tastes and smells, beautiful and even skin color, reducingthe risk of heart attack or lung cancer, etc. . . . Memorize the contents of the leaflet or simply carry it with you everywhere. Let this list motivate and inspire you.
The most difficult period for quitting smoking is considered to be the first 3-5 days. To reduce stress, experts recommend having a few distractions in stock: exercise, going to the movies or an amusement park, good company, etc. Therefore, even before you quit smoking, think about where and how you can borrow. and get distracted by cigarettes. The more distractions, the better.
Folk remedies
The easiest way to quit smoking on your own is to get rid of cigarettes and never use them again. But for many people, such an act remains a matter of dreams. Therefore, they are looking for aids to overcome the consequences of quitting nicotine. Folk methods become invaluable helpers along the way.
One of the additional means to facilitate the withdrawal period is rinsing the mouth with a special solution. To prepare it, you will need a large coil, baking soda and hot water. Add 1 tbsp dried herbs and soda in a glass of boiling water and leave for about 1-1, 5 hours. Rinse your mouth with the prepared product when you want to smoke. The solution tastes so disgusting that it is perfectly capable of causing nausea or vomiting. 2-3 rinses are enough for a bunch of cigarettes with a disgusting taste to work on a subconscious level and any desire to touch them disappears.
Some mouthwashes have come up with a different solution. Mix 1 tablespoon of boiling water and 1 tablespoon of sea salt. The action of this drug is also aimed at discouraging the desire to smoke.
Antinicotine tea is a more gentle anti-smoking agent. In 2 tbsp. Pour boiling water 1 tsp black long tea and 0, 5 tsp mint, chicory, nettle, valerian and ruta. Infuse the solution for 15-20 minutes and consume half a glass every day. You can enhance the effect of the drug by adding honey, beets and lemon juice.
Another effective infusion that suppresses the urge to smoke is a decoction of cereals. Mix 100 g of oats, rye and millet and fill them with 1 liter of water. Put on the fire, boil for 10 minutes, cool and strain. Take half a cup of infusion 3 times a day. Thanks to the large amount of nutrients contained in the broth, the body will get rid of toxins in record time and get rid of harmful addiction.
Infusions can be made with other herbs. For example, valerian, catnip and dandelion or plantain, St. John's wort, echinacea and calamus. Take 1 tbsp. l. of the listed herbs, pour boiling water over them, cover with a lid and leave for about 30-40 minutes. Then strain and drink several times a day instead of regular tea. All these herbs have a sedative and calming effect.
In some cases, when the urge to drag a cigarette becomes quite unbearable, you can use a roll of mulberry and rosemary leaves. A few sips of this product will satisfy the smoker's desire and at the same time will not harm the same harm as the tar contained in the tobacco.
Breathing exercises
Prolonged smoking is a very common cause of difficulty breathing. Therefore, during the weaning of tobacco it is necessary to deal with its recovery. This will speed up the cleansing of the lungs and significantly improve overall well-being.
Try to do the exercises below periodically:
- Sit up straight. Relax. Take a deep breath and hold your breath for a few seconds. Exhale slowly. Repeat 8-10 times. You may feel slightly dizzy during the exercise. Do not worry. This is normal and is due to the active supply of oxygen to the brain.
- Accept the previous starting position. Inhale slowly through the nose and exhale slowly through the mouth. Take about 30 breaths. Then rest for 1 minute and start again at a slightly faster pace. In general, you should complete 5-6 cycles.
- The last exercise can be practiced sitting or standing. Take a deep breath and fill your entire chest, then your abdomen with air. Hold your breath for 1-2 seconds. Exhale air first from the abdomen, then from the lungs. Watch your spine during the execution. He must remain absolutely right. Repeat 6-7 times.
Antinicotine diet
Quitting cigarettes is a big stress for the body. To cope with it, many begin to eat fatty, sweet and floury foods in unlimited quantities. This ultimately leads to drastic weight gain. Refreshing the refrigerator and proper diet will help avoid such consequences. Don't bury the problem with cakes and candies.
Try to have as many vegetables, fruits and dairy products in your diet as possible. Eat often, but little by little, then the feeling of hunger will not be a constant companion. Drink drinks through a straw, chew food thoroughly and for a long time. In the first days of quitting, eat cucumbers, tomatoes, potatoes, cauliflower and eggplant. These vegetables contain small amounts of nicotine and will help reduce cravings for nicotine. It will be easier to quit smoking on your own.
Chewing
Some experts recommend keeping something in your mouth when you quit smoking, replacing cigarettes with something useful. The leaders among such substitutes are the cherry branches and the marsh calamus. As soon as your hand reaches for the cigarette, grab the substitute and chew it.
Cheese cigarettes are an excellent help in dealing with the psychological dependence on nicotine. Cut the cheese into thin slices, roll them up and lightly dry. Fold in a pack instead of cigarettes. If you have a strong desire to smoke, take out the cheese stick and chew it. In addition to the listed products, substitutes include carrots, apples or candied pineapple pieces.
Recommendations
Here are some more tips for smokers with a strong psychological dependence on nicotine. They will facilitate the process of quitting smoking.
- Reduce the number of cigarettes you smoke each day.
- Before you continue, do something to increase the time between smoke breaks.
- Replace natural cigarettes with e-cigarettes and gradually reduce the amount of nicotine.
- Use special plaster. Stick it on your body every day and after 1-2 months you can finally get rid of the bad habit.
- Smokers can more easily tolerate quitting with the help of psychotherapeutic techniques or under the influence of someone's opinion: make a bet, challenge a rival, promise a husband or think about the child's health.
- Men can look for motivation from running, gym or sports, as well as from interacting with other throwers in forums or social media.
- Moisten regular cigarettes with milk or cream, then dry thoroughly. Try smoking this "milk cigarette" for a while. In just 2-3 days, even ordinary tobacco smoke will make you sick.
We hope we've been able to clear up all the points about how to quit smoking at home. Remember that the main thing is your sincere desire to get rid of the bad habit. Learn to relax and distract yourself with other more useful and fun methods. This will be the easiest way to get rid of the addiction.