How to quit smoking easily

Smoking is the inhalation of smoke that comes 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. So-called "electronica" is usually smoked by teenagers, considering it trendy. 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 mild euphoric state occurs, what 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 the person feels euphoria and pleasure.There is an increase in the frequency and strength of heart contractions, increased bowel motility and salivation.When you stop smoking, dopamine levels will return to their previous levels, but dopamine receptors will perceive its amount as distorted.

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 smoking is enough to cause addiction.Many teenagers start smoking, imitating adults and trying to look older., not realizing that they are already developing an addiction and, perhaps, a lifelong one.

Signs of addiction:

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

Damage from smoking

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

The woman smokesthe 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 higher, and children with congenital malformations are born more often. To the girl who found out about her pregnancy,you must stop smoking immediately: Every cigarette will have a negative effect on the health of the unborn child. A woman who smokes increases the risk that her child will develop bronchial asthma, mental retardation and dental problems.

But it is better for both men and women who are not pregnant to "stop" the bad habit. 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 the increased removal of calcium from the body.The spread of carcinogens by blood throughout 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 have bad breath and a constant feeling 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.His options: angina pectoris, heart attack.

We often combine smoking and alcohol at fun parties, but the body is not having any fun at this moment. Nicotine narrows the blood vessels, and ethanol widens them: the risk of their rupture increases, and this is especially dangerous in the brain. Bleeding in the brain disrupts its function. A stroke often leads to death or disability.Therefore, after consuming 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.Small children and pregnant women, who should never inhale tar, are especially sensitive to tobacco smoke.

How to stop smoking

From all of the above, it is easy to conclude: you must stop smoking.Probably, many have tried this, but for some reason they did not succeed, so they concluded that it is impossible to quit smoking at home, and the problem must be solved differently. There is neither time nor money to go to the doctor and undergo procedures, so they decide to continue "for now". But this is completely wrong: you can and should stop on your own and at home.

Those who have smoked for a short time will be able to do it quickly and without difficulty, but those who have been living with addiction for many years need more time and moral strength.When a smoker abruptly stops addiction, a withdrawal syndrome occurs: it is accompanied by irritation, headache and reduced performance.

How to stop:

• The simplest and most common way is simply to give up cigarettes., 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 possible for the weak-willed.
• Nicotine patches are good advice for those who want to get rid of addiction at homewithout going to the doctor. The patch saves you when your hand reaches for the package, it helps you to get through this time easier and without suffering and to deal with 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 return to addiction.

All these methods, apart from completely quitting cigarettes, have their side effects.All cigarette analogs that contain nicotine 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 will, and smoking is no longer harmful, but simply dangerous? Type the query "how to quit smoking easily" in the internet search and select the appropriate audio recording from a long list. In 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 lecture is the feeling of joy that you did not smoke for an hour, two, a week. . . Every new day without tobacco will raise 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 of yourself and not smoking sometimes acts as an anesthetic, drowning out physical suffering.

Usually, when people stop smoking, they look at smokers with envy: "they feel good, but me. . . " After the lecture, you will look at them with pity: "unfortunately, he still smokes".

The main thing in smoking is not physical, but psychological addiction, that's what makes you think rebellious thoughts: "take one drink", "start from Monday", "everyone smokes, and nothing. "Every smoker can continue the list of excuses.

When the impact of the audio lecture wears off, listen again. The most difficult thing to overcome is the first week, when you not only feel severe pain, but also your health deteriorates.Then every day will be easier, and knowing that it finally happened will give you strength and energy.

When the urge to smoke arises, 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. "

Tips for motivation:

• the best time to start is todaywithout trying to talk yourself into doing it tomorrow or in a week;
• tell your friends, family about it. So you will embarrass yourself in front of them if you decide to lose your temper. Maybe one of your relatives will agree to refuse with you, but together is always easier;
• remove all packages, ashtrays, lighters from sightand everything 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 systematic self-poisoning. You can start saving them and promise to buy yourself something you've wanted for a long time, but couldn't afford;
• play sports- good exercise leads to physiological oxygen starvation, and you want to smoke less; In addition, you will have a new hobby.

The most difficult thing is to overcome those 5-10 minutes when the irresistible desire to smoke appears. To do this you can:

• distract yourself, do something interesting;
• to meditate;
• do a small set of exercises;
• chewing gum;
• brush your teeth;
• take a shower.

The idea of getting rid of the urge to smoke is not quite right: you can quit this way, but you will develop a 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 inhale more deeply or begins to visit smoking places more often.Addiction remains and sometimes intensifies.

In any case, the suffering from health problems associated with smoking is much greater than from addiction to the habit.It is necessary to hold out for a certain moment, give the dopamine receptors a chance to respond normally to the amount of dopamine that is available, and everything will return to normal. But, of course, it is better not to start and set a bad example for your children.