Maybe there is no smoker who has not tried to quit smoking at least once. Unfortunately, few people manage this on the first try. What can help us break a bad habit once and for all?
Psychological addiction
Smoking creates not only physiological but also psychological dependence. It is believed that the craving for nicotine disappears within a month after the last cigarette is smoked. However, many return to smoking after a long period of time, feeling that the body needs a dose of nicotine.
This is because the brain tricks the body into buying a pack of cigarettes again and smoking. Smoking is a type of conditioned reflex. A man gets used to smoking while relaxing or releasing tension, and a cup of coffee with a cigarette becomes a famous morning ritual.
How to help yourself get rid of mental addiction? The first thing you can try is to replace one ritual with another. For example, instead of smoking during a break at work, drink a cup of green tea.
If the smoker works at home and not in the office, the desire to smoke can be alleviated by exercise, such as a few sit-ups. In addition, when there is a craving for breath, you can make a habit of brushing your teeth. Of course, in the beginning you will have to do it quite often, but this trick greatly helps to "cheat" the brain, replacing one ritual with another.
It helps very well to stop smoking not alone, but with like-minded people. For example, there are forums on the Internet where people inspire each other to give up bad habits. There you can run a special counter that shows how long a person has not smoked and how much money they have saved.
This creates a visible motivation to quit smoking, because in a month it will become noticeable that quitting has saved a significant amount that you can spend on something enjoyable.
Sometimes people who quit smoking are "tempted" by others, for example, colleagues at work who claim that it is impossible to quit smoking because they themselves have failed, or remind the person of his past unsuccessful attempts.
It is advisable not to laugh, but to ask others not to say such words. They can indeed lead to a person's motivation to decrease and a lack of self-confidence. In addition, any unnecessary reminder of smoking leads to the desire to inhale at least once.
Absence in the visibility zone of cigarette-like objects helps to stop smoking. It is better to throw ashtrays and lighters out of the house and wash clothes that smell of tobacco smoke.
Physiological dependence
Getting rid of physiological dependence can be quite difficult, some people may even experience a withdrawal-like condition in the early days. To facilitate nicotine withdrawal, you should consult a doctor who will prescribe special tablets that help alleviate the symptoms of smoking cessation. In addition, chewing gum or patches that contain a small amount of nicotine and facilitate the survival of withdrawal symptoms can be purchased at any pharmacy.
If a person does not feel well after deciding to quit smoking, warm baths can help relieve tension.
You can get a massage or even start taking mild sedatives. It is especially important to find a way to relieve tension in the first days, when the desire to smoke will be felt most strongly.