The desire to get rid of nicotine addiction is a challenge for yourself. Many heavy smokers try to break the bad habit, but only a small number achieve the desired goal.
Is that too complicated and there is no easy way to quit smoking on your own? We offer several options to help you deal with dangerous attachments at home.
Causes of addiction
Every smoker has their own reasons for getting a cigarette. Sociologists say that most tobacco addiction begins in adolescence. Young people believe that smoking cigarettes will allow them to join the company better, bring them closer to their peers, let them open and free themselves. Instead, nicotine addiction enters.
At an older age, a person begins to look for cigarettes to find peace and quiet in them, to relieve pain or hatred. There are many reasons. Some do not know what to do with themselves, and use smoking as a remedy 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 relieve 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 relieve stress. In other words, smoking is an attempt to drown out internal conflict or a desire to get rid of problems. So how to quit smoking on your own?
Where to start
The first step to stopping your addiction is to realize that smoking does not benefit you. Instead, they deplete health, beauty and longevity, destroying from within and losing strength. Know 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 the new year, but this is the second one. Remove all smoking properties, ventilate thoroughly in the apartment. Throw away ashtrays and lighters, wash curtains and clothes, change routes to bypass your favorite tobacco shop, stop visiting smoking companies.
The most difficult period when quitting smoking is considered the first 3-5 days. To reduce stress, experts recommend that there be some discomfort in the hands.
Warn friends and family that you have decided to lead a healthy lifestyle. Ask for their help and support. Take a piece of paper and write down what you can by eliminating smoking: lowering and normalizing blood pressure, enriching cells with oxygen, improving body function, the ability to feel new flavors and smells, beautiful and even skin tone, reducing the risk of heart attack or lung cancer-paru, and so on. . . . Know the contents of the sheet by heart, or just take it anywhere. Let this list motivate and inspire you.
The most difficult period when quitting smoking is considered the first 3-5 days. To reduce stress, experts recommend having some disruptions in terms of preparation: exercising, watching movies or amusement parks, having good company, and so on. So even before you quit smoking, think about where and how you can live and distract yourself from smoking. The more distractions the better.
People's solution
The easiest way to quit smoking is to quit smoking and never quit again. But for many, such an act remains a dream. Therefore, they are looking for a tool to overcome the consequences of quitting nicotine. The method of the people being invaluable helpers on this path.
One of the additional tools to help reduce the withdrawal period is rinsing the mouth with a special solution. To make it, you need a large coil, baking soda, and hot water. Add 1 tbsp. l. dried herbs and soda in a glass of boiling water and leave for about 1-1. 5 hours. Rinse your mouth with the product provided every time you want to smoke. The solution feels so disgusting that it can cause nausea or vomiting. 2-3 rinses is enough for a group of cigarettes with a disgusting feeling to work at the subconscious level and the desire to touch it disappears.
Some people who stop using mouthwash have provided different solutions. They mix 1 tbsp. boiling water and 1 tbsp. l. sea salt. The action of this drug is also intended to prevent the urge to smoke.
Anti-nicotine tea is a softer medicine to quit smoking. In 2 tbsp. Pour 1 teaspoon boiling water. black tea length and 0. 5 tsp. mint, chicory, nettle, valerian and rue. Insist solution for 15-20 minutes and drink half a glass daily. You can enhance the effect of the medicine by adding honey, beets and lemon juice.
Another effective infusion that suppresses the urge to smoke is to boil cereals. Mix 100 g of oats, rye and millet and pour 1 liter of water over it. Put on fire, boil for 10 minutes, cool and strain. Take half a glass of infusion 3 times a day. Thanks to the large amount of nutrients contained in the broth, the body will be cleansed of toxins in a short time and get rid of harmful addictions.
Infusions can also be made with other ingredients. For example, from valerian, catnip and dandelion, or from bananas, St. John's wort, echinacea and calamus. Take 1 tbsp. l. from the ingredients listed, pour boiling water over it, cover and leave for about 30-40 minutes. Then strain and drink several times a day instead of regular tea. All these ingredients have a calming and calming effect.
In some cases, when the urge to smoke becomes very unbearable, you can use rolls of leaves and rosemary mullein. Some of these medicinal ingredients will satisfy the smoker's desires and at the same time will not be as harmful as the tar found in tobacco.
Breathing Exercises
Long-term smoking is a cause of shortness of breath. Therefore, during weaning from tobacco, it is necessary to carry out its recovery. This will speed up lung cleansing and improve overall well-being.
Try the exercises below regularly:
- Sit up straight. Take a break. Take a deep breath and hold your breath for a few seconds. Take a deep breath. Repeat 8-10 times. You may feel a little dizzy while exercising. Do not worry. This is normal and is caused by the supply of active oxygen to the brain.
- Accept the previous starting position. Inhale slowly through the nose and exhale slowly through the mouth. Inhale approximately 30. Then rest for 1 minute and start at a faster rate. In total, you need to complete 5-6 cycles.
- The last exercise can be done while sitting or standing. Take a deep breath and fill your entire chest and then your stomach with air. Hold your breath for 1-2 seconds. Exhale air first from the stomach, then from the lungs. Observe your spine during exercise. He must be really straight. Repeat 6-7 times.
Anti-nicotine diet
Quitting smoking is a lot of stress for the body. To overcome this, many people start eating fatty, sweet and floury foods in unlimited quantities. This eventually leads to dramatic weight gain. Refrigerator review and proper diet will help prevent such consequences. Do not bury the problem with cakes and sweets.
Try as many vegetables, fruits and dairy products as possible in your diet. Eat regularly, but little by little, then hunger will not be a constant companion. Drink a drink through a straw, chew food perfectly and for a long time. In the early days quit smoking, eat cucumbers, tomatoes, potatoes, cauliflower, and eggplant. These vegetables contain small amounts of nicotine and will help reduce nicotine cravings. It is easier to quit smoking on your own.
Chewing
Some experts recommend keeping something in your mouth when quitting smoking, replacing cigarettes with something useful. The leaders among the successors are the bird cherry and swamp calamus branches. Once your hand grabs a cigarette, take a substitute and chew.
Cheese cigarettes are very helpful in overcoming psychological addiction to nicotine. Cut the cheese into thin slices, roll them into rolls and dry slightly. Fold in the package instead of the cigarette. Once you have a strong desire to smoke, remove the cheese sticks and chew. In addition to the products listed, substitutes include carrots, apples, or pieces of candy pineapple.
Suggestions
Here are some tips for smokers with a psychological addiction to nicotine. They will make the process of quitting smoking easier.
- Reduce the number of cigarettes you smoke per day.
- Before you linger, do something to extend the time between smoke breaks.
- Replace natural cigarettes with e-cigarettes and gradually reduce the amount of nicotine.
- Use a special plaster. Stick to your body every day and after 1-2 months you can finally get rid of that bad habit.
- Female smokers are more likely to tolerate smoking cessation with the help of psychotherapy techniques or under the influence of one's opinion: make a bet, challenge a rival, promise a husband or think about the health of the child.
- Men can find motivation from running, gym, or playing sports, as well as interact with other throwers on forums or social media.
- Wet a regular cigarette with milk or cream, then pat dry. Try smoking this "milk cigarette" for a while. In just 2-3 days, even regular tobacco smoke will make you very disgusted.
We hope to explain all things about how to quit smoking at home. Remember, the main thing is your sincere desire to get rid of bad habits. Learn to relax and distract yourself with other methods that are more beneficial and fun. This will be the easiest method to stop the addiction.