Smoking is one of the most important problems in the modern world. Addiction kills millions of people, destroys hundreds of millions of lives and ruins health. Fortunately, sooner or later almost all smokers think it's time to quit this activity. However, for the majority, everything is precisely limited by thought, after which they continue to smoke again and again. The reason for this is the firm belief that quitting smoking is difficult and generally unrealistic. In fact, everything is much simpler than it looks. Today we are going to talk about how to quit smoking quickly and easily at home.
Cigarettes or effects on the body
Each cigarette contains many elements that are extremely harmful to the human body. So why do people smoke? Are you trying to deal with stress? Some kind of fun? Everyone has their own reasons. And whatever they are, the degree of harm is always the same. The composition of the cigarettes is as follows:
- Nicotine;
- hydrogen sulfide;
- Resins;
- Carbon oxides;
- nitrogen;
- Essential oils;
- Ammonia.
These are the substances that enter the body of a smoker. In addition, their concentration is extremely high. And the main thing is that they harm not only the smoker, but also all those close to him who are forced to inhale the smoke.
Impact
Nicotine has the greatest effect on a person. It hits both the mental component and the physical component. The legendary nicotine addiction is caused by the mundane dependence of the body on the intake of this substance, and this addiction occurs very quickly. Nicotine contributes to the formation of mild withdrawal symptoms, which can only be eliminated by smoking another cigarette.
Under the influence of the same nicotine, norepinephrine and dopamine are produced in the brain. Together, they create feelings of pleasure and energy. Also, each year these sensations become more and more familiar, forcing a person to increase the dose of nicotine so that smoking brings the same pleasurable sensations. After smoking, pleasant feelings quickly disappear and are replaced by depression and bad mood.
Have you stopped smoking or what will change in your body?
Stop smoking once and for all, the body will start to feel positive changes from the first few minutes. For many, this fact is already enough to think about fighting their bad habit. What changes await you:
- Blood pressure and oxygen level will be normalized, the work of the heart and blood vessels will improve - on the first day;
- The perception of taste and smell will improve, the unpleasant smell in the mouth will disappear, the complexion will change - the first week;
- Cough, headache, fatigue will go away, breathing will normalize - the first month;
- Energy and a desire to be active will arise - the first six months;
- The risk of developing heart disease will be halved in the first year;
- The likelihood of developing lung cancer will decrease 10 times - within the first five years.
First steps
Motivation is the most important thing on the path to a healthy lifestyle. You have to stop when you want to yourself, not someone close to you. Otherwise, you are unlikely to be successful. So think about it:
- Do you want this?
- Why do you want this?
- What awaits you after this?
If you answer all three questions correctly, the first step towards effective tobacco control has already been taken. Once you've made a clear decision to quit, you need to act. There are a few important things to do first:
- Collect any cigarettes you have. Break them up and throw them away. Also dispose of all ashtrays, lighters and matches. In general, anything that is a symbol of smoking. Try to avoid these items outside the house.
- Clean up, clean up everything. Get rid of the smell that has been with you for many years. Don't give him a chance. You should only feel the fresh air.
- Don't be afraid. You shouldn't think that such drastic changes in your body will negatively impact your health. You smoked - what else could be more harmful? This is an opportunity for the body to renew itself and become better without cigarettes.
- Learn to deal with stress. Find something to help you overcome any stress. It should not be related to smoking. This will help you avoid turning to a cigarette in all problematic situations.
- Find yourself a new hobby. Do something interesting in your spare time. The lesson should be such that you just don't have time to think about smoking and not too interesting.
And four other important tips:
- Do not drink coffee or alcohol. They are usually the trigger for smoking. Especially if you use them in a business where there are people who smoke.
- Reward yourself. Find out how you can reward yourself for another day without a bad habit. The reward must be desired, but not the cigarette itself.
- Eat the same way as before. In order not to gain weight, you cannot get carried away by sweets, as many do during the recovery period after quitting smoking. But it is very important to eat well, because the body needs to be full of energy.
- Drink plenty of water. It is necessary to drink at least 2 liters per day to allow the body to quickly remove all harmful substances from the body, as well as to speed up the recovery process, which will improve your general well-being and raise your mood, discouragingthe desire to take cigarettes.
Everyone, you quit smoking. Don't listen to anyone's advice, you don't have to do it gradually. It remains only to help the body to get used to the absence of a harmful substance that has entered it for a long time. After about 2 weeks everything will return to normal and you won't even want to smoke.
Parting with a cigarette
Other actions will aim to minimize any desire to take this slime into your mouth. Yes, now cigarettes are really bad for you. There are many ways to reduce the urge to smoke. In addition, it is quite possible to do without pills and patches, which some praise so much, but their effectiveness and safety are extremely questionable. Where should you start?
Find a replacement for cigarettes
At this point, when an overwhelming urge to smoke arises, open a packet of seeds or something similar and just nibble. It will interrupt the desire for another cigarette in your mouth, which will ruin your life.
Treat your cigarettes
This method is not recommended because you will continue to smoke for a while. However, he helped some. Its essence is to soak all cigarettes with milk. You have to do this with everyone! They will taste disgusting, which will lead to a negative attitude towards smoking, discouraging any desire to continue. The main thing is to do this with all cigarettes.
Read the book on quitting smoking
Alain Carr has written a good book on his fight against smoking. The book sold in large numbers, which proves its effectiveness. He offers to make a special act and turn the last cigarette into an important event, bringing together all loved ones. Try to read it. She may help you.
Buy a rubber band
A fairly common way to fight bad habits is a rubber band on the wrist. It should be well adjusted, while being very strong. At the first desire to smoke, you need to pull it and release it. The sharp pain will sober up your mind.
Traditional methods
Traditional medicine is one of the most effective ways to fight. Its effectiveness has been proven by many generations. Will it help fight smoking? Yes. You can eradicate this habit with folk remedies. Just use one of the options offered.
Cereal infusion
This infusion will not only help you in your struggle, but will also have a positive effect on your health in general. You should drink 100 ml three times a day, but 2 hours should pass after eating. You can prepare it by boiling rye, millet, oats (100 g each) in 1 liter of water for 10 minutes.
Herbal decoction
You can combine a wide variety of herbs to suit your taste. It is better to use plantain, nettle, horsetail, St. John's wort, echinacea. You need to pour 1 liter of boiling water with only 1 spoon of these herbs, let them steep for several hours. You can drink it half an hour before meals three times a day.
Decoction of eucalyptus
A decoction of eucalyptus leaves is also very useful. Pour the leaves (1 tablespoon L. ) With a glass of boiling water, cover and let steep for an hour. It remains only to strain the drink, add honey (1 tbsp. L. ) And pharmacy propantriol (1 tbsp. L. ). You should drink around 50 ml up to 7 times a day. The admission course is 1 month.
Oat broth
Oat broth is very useful in the fight against smoking. After about 5 days, the need for cigarettes will be minimal. You need to pour 100 g of oats with clean water (1 l. ), Boil for about an hour, then add calendula (1 tbsp L. ), boil for another 5 minutes. You also need to let the drink steep for an hour and then strain. Drink up to three glasses a day.
Highlander
Used as a rhizome of knotweed for gargling when there is a strong urge to smoke. You can prepare it yourself by tossing the chopped root in boiling water (200ml) for 2 minutes and then letting it steep for an hour.
Sea salt
Another way to gargle at times like these. He has a real distaste for cigarettes. Just pour 250 ml of hot water on a spoon of sea salt.
Plantain
A very unusual way is to use the well-known plantain. You will need to chew its crushed dried leaves for 5 minutes up to 3 times a day.
Soda
The latest popular anti-smoking method is soda. It is also used for rinsing. Mix a spoonful of baking soda in a glass of water and rinse your mouth. This can be done several times a day. It also freshens breath, which is especially important after smoking.
Medical supplies
It is recommended to do without medication, as their effectiveness has not been proven. Their harm can be quite serious. However, for general information, it is worth reading them too.
Pills
Pills have become the most popular medicine. They allow you to trick the brain into stimulating the receptors, like with smoking. In this case, an aversion to smoking will soon appear.
Eraser
The second most popular is the eraser. All of them contain a certain amount of nicotine, which satisfies the wishes of the smoker. With their help, you can gradually reduce the amount of nicotine in the body to zero, while giving up smoking.
Plaster
It works like eraser. It gives the person a small amount of nicotine, which penetrates the skin, reducing the urge to smoke.
Electronic cigarettes
It's not really a medical route. However, they were created specifically to help quit smoking. This is a rather ineffective option, since it helps extremely rarely, as reviews testify.
Special cases
Sometimes you have to cast in a special way, and sometimes there are just circumstances that require an unusual approach. Consider several of these options.
Scale
This is a slow smoking cessation. This is about reducing the number of cigarettes you smoke each day, such as going down stairs. In this case, you should increase the intervals between smoke breaks and not have more than one cigarette with you. In recent days, it's only worth smoking half a cigarette.
Additional methods
As a last resort, you can resort to additional methods:
- A dispute over a valuable object.
- Respiratory gymnastics.
- Acupuncture.
Snapshot
You can quit smoking in one day. The main thing is to find a less harmful alternative to smoking. For example, lollipops or seeds. However, you will then have to fight the desire to resume a cigarette.
Men, women, adolescents
Men are encouraged to exercise and women are encouraged to create a positive atmosphere in the home. With teenagers, everything is more difficult, because they smoke for the "cool". Only correct and effective conversation about the dangers of smoking will help. If we are talking about pregnant women, then quitting smoking is simply necessary, but it is recommended to quit quickly, without abruptly and without resorting to medical means, as well as to consult a doctor.
And finally. . .
Some statistics. About 800 people die every day from this habit. And by 2030, cigarette mortality is expected to reach 8 million per year. At the same time, already 20 million people quit smoking every year. You are no worse than that 20 million, everything will work for you. Good luck!