How to Quit Smoking Easily

Smoking is the inhalation of smoke that comes from burning tobacco or other plant components.The most common is smoking; many people replace it with an electronic one, the hookah, which operates on the same principle. So-called "electronics" are usually smoked by teenagers, since they are fashionable. Nicotine and other substances with psychoactive effects 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 slight state of euphoria occurs, that's what smokers strive for.

Why addiction happens

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, an increase in intestinal motility and salivation.When you stop smoking, dopamine levels will return to their previous levels, but dopamine receptors will perceive the amount to be distorted.

One cigarette contains 0. 1-1 mg of nicotine, and the fatal dose for a person is 0. 5 g. A few days of regular tobacco use is enough to cause addiction.Many teenagers start smoking, imitating adults and trying to look older., not realizing that they are already addicted and, perhaps, for life.

Signs of addiction:

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

The harm of smoking

In addition to nicotine, cigarettes also contain harmful chemicals and compounds.: arsenic, methane, toluene, carbon monoxide, cadmium, methanol and others. People are knowingly inhaling the strongest carcinogens into themselves.

A woman smokesovaries 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 fetal weight at birth (less than 2. 5 kg) is 2 times more likely, and children with congenital defects are born more often. To the girl who found out about her pregnancy,you need to stop smoking immediately: Every cigarette will affect the health of the unborn baby. A woman who smokes increases her child's risk of bronchial asthma, mental retardation, and dental problems.

But it is better for men and women who are not pregnant with bad habits to "stop. "Resin settles in 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 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 experience bad breath and persistent 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.Choices: angina pectoris, heart attack.

Often at fun parties we combine smoking and alcohol, but the body is not having fun at all at this time. Nicotine narrows blood vessels, and ethanol widens them: the risk of their rupture increases, and this is especially dangerous in the brain. Bleeding in the brain affects its function. Stroke often results in death or disability.Therefore, after drinking alcohol, even after a glass of wine, you should not smoke.

Passive smoking is also dangerous: often there is only one smoker in the family, but others are also exposed to harmful substances.Small children and pregnant women, who cannot inhale tar at all, are especially vulnerable to tobacco smoke.

How to quit smoking

From all the above, it is easy to conclude: you need to stop smoking. Many people may 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 should be solved differently. There is no time or money to see a doctor and undergo the procedure, so they decided to continue "for now. "But this is completely wrong: you can and should stop yourself and at home.

Those who have smoked for a short time and 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 quits his addiction suddenly, withdrawal syndrome occurs: it is accompanied by irritability, headaches, and decreased performance.

How to stop:

• The easiest and most common way is to simply quit smoking., show your will. It works, and many people use it to quit smoking forever. It requires moral and physical effort, which is not always possible for the faint of heart.
• 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 pack, it helps you get through this time easily and without suffering and overcome the addiction faster. But there is a downside: the patch also contains nicotine, so it will take time to get rid of it.
• A spray that contains nicotine.They work on the same principle as patches. They help you quit smoking quickly, but it takes time to quit smoking too.
• Nicotine gum.It has a very unpleasant taste, so some try to get rid of it faster, and many return to addiction.

All of these methods, except for quitting smoking completely, have their side effects.All nicotine-containing cigarette analogs contain nicotine in small doses.This is also dangerous, although much less dangerous than cigarettes.

The easiest way

But what to do if there is no will, and smoking is no longer dangerous, but only dangerous? Type the query "how to quit smoking easily" in an 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 that will be learned after the lecture is the feeling of happiness that you did not smoke for an hour, two, a week. . . Every new day without tobacco will increase self-esteem and pride in yourself. The motivation is so strong that it helps overcome the physical ailments that accompany withdrawal.The longer you smoke, the more unpleasant the sensation, but the joy of finally being ashamed of yourself and not smoking sometimes acts like an anesthetic, drowning out the suffering of the body.

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

The main thing in smoking is not physical dependence, but psychological dependence, that's what drives you to inflammatory thoughts: "take a puff", "start on Monday", "everyone smokes, and nothing. "Every smoker can continue the list of excuses himself.

Once the impact of the audio lecture wears off, listen again. The hardest thing is to get through the first week, when you not only feel a lot of pain, but your health is also getting worse.Then every day it will get easier, and the knowledge that it will eventually happen 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 want to smoke, I fall and do push-ups. "

Tips for motivation:

• the best time to start is todaywithout trying to persuade yourself to do it tomorrow or in a week;
• tell friends, family about it. This way, you will be embarrassed in front of them if you decide to lose your temper. Perhaps one of your relatives will agree to the refusal along with you, but together it is always easier;
• remove all packs, ashtrays, lighters from sightand everything else that makes you think of cigarettes;
• start counting:multiply the price of a pack by the number of them per week and find out how much money is spent on systematic self-poisoning. You can start saving and promise to buy yourself something you've wanted for a long time, but couldn't afford;
• go in for 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 an irresistible urge to smoke arises.To do this, you can:

• distracted, do something interesting;
• meditate;
• do a set of small exercises;
• chewing gum;
• brush your teeth;
• go take a shower

The idea of getting rid of the desire to smoke is not very correct: 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: unconsciously, due to the lack of nicotine in the body, a person begins to take deeper puffs or begins to visit smoking areas more often.The dependence remains, and sometimes grows stronger.

In any case, the suffering from health problems associated with smoking is far greater than being addicted to the habit.It is necessary to hold out for a certain time, give the dopamine receptors a chance 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.