The desire to get rid of nicotine addiction is a challenge for yourself. Many heavy smokers try to quit a bad habit, but only a few achieve their goal.
Is it really that complicated and there is no easy way to quit smoking on your own? We have several options to help you deal with harmful email attachments at home.
Reasons for addiction
Every smoker has their own reasons for having a cigarette. Sociologists say that most tobacco addiction begins in adolescence. Young people believe that a smoked cigarette will allow them to better integrate into the company, to bring them closer to their peers, to open up and to free themselves. Instead, nicotine addiction kicks in.
At an older age, a person begins to use cigarettes for peace and quiet, to stifle pain or resentment. There could be several 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 quell their fear of loneliness. They fear that if they refuse to support the business in the smoker's circle, they will be rejected and misunderstood. For others, smoking is a way to relax and release tension. In other words, smoking is an attempt to drown out an internal conflict or a desire to get rid of a problem. So how do you quit smoking on your own?
Where to start
The first step in breaking your addiction is realizing that cigarettes don't do you any good. On the contrary, they rob health, beauty and youth, destroy from within and take away strength. Know that by getting rid of nicotine addiction, you have nothing to lose. So make a firm decision to act now. Not tomorrow, not Monday or in the new year, but this second. Remove all attributes of smoking, completely ventilate the apartment. Throw away ashtrays and lighters, wash curtains and clothes, change routes to bypass your favorite tobacco, stop visiting tobacco companies.
The hardest time to quit smoking is considered the first 3 to 5 days. To reduce stress, experts recommend having several distractions on hand.
Let your friends and family know that you have decided to adopt a healthy lifestyle. Ask them for help and support. Take a sheet of paper and write down what you will get when you get rid of smoking: lowering and normalizing blood pressure, enriching cells with oxygen, increasing the functionality of the body, the ability to experience new tastes and smells, skin colorbeautiful and uniform, reduce the risk of heart attack or lung cancer, etc. . . . Learn the contents of the sheet by heart, or just take it with you everywhere. Let this list motivate and inspire you.
The hardest time to quit smoking is considered the first 3 to 5 days. To reduce stress, experts recommend having several distractions in stock: exercising, going to the movies or to an amusement park, having good company, etc. Therefore, before you even quit smoking, consider where and how you can occupy and distract yourself from smoking. The more distractions, the better.
Folk remedies
The easiest way to quit smoking on your own is to get rid of cigarettes and never handle them again. But for many people, such an act remains a matter of dreams. Therefore, they seek help to overcome the consequences of stopping nicotine. Folk methods become invaluable aids on this path.
One of the additional tools to help ease your withdrawal time is to rinse your mouth with a special solution. To do this, you will 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 to 1. 5 hours. Rinse your mouth with the prepared product whenever you wish to smoke. The solution tastes so disgusting that it is quite capable of causing nausea or vomiting. 2-3 rinses are enough for a disgusting tasting pack of cigarettes to work on a subconscious level and any urge to touch them goes away.
Some mouthwashes to quit smoking have prepared a different solution. They mix 1 tbsp. boiling water and 1 tbsp. l. sea salt. The action of this remedy is also aimed at discouraging the urge to smoke.
An anti-nicotine tea is a milder remedy for tobacco addiction. In 2 tbsp. Pour boiling water 1 tbsp. long black tea and 0, 5 tbsp. mint, chicory, nettle, valerian and rue. Insist on the solution for 15 to 20 minutes and consume half a glass each day. You can enhance the effect of the drug by adding honey, beetroot and lemon juice.
Another effective tea that suppresses the urge to smoke is a decoction of cereals. Mix 100 g of oats, rye and millet and pour over 1 liter of water. Put on the fire, boil for 10 minutes, cool and filter. Take half a glass of infusion 3 times a day. Thanks to the large amount of nutrients in the broth, the body will be cleansed of toxins in record time and get rid of the harmful addiction.
Infusions can also be made with other herbs. For example, valerian, catnip and dandelion or plantain, St. John's wort, echinacea and calamus. Take 1 tbsp. l. of the listed herbs, pour boiling water over them, cover with a lid and let stand for about 30-40 minutes. Then strain and drink several times a day instead of regular tea. All of these herbs have a sedative and calming effect.
In some cases, when the urge to swipe a cigarette becomes unbearable, you can use a roll of mullein and rosemary leaves. A few puffs of this remedy will satisfy the smoker's desire and at the same time will not do the same harm as the tar in tobacco.
Breathing exercises
Long-term smoking is a very common cause of shortness of breath. Therefore, when weaning from tobacco, it is necessary to take care of its restoration. This will speed up the cleaning of the lungs and significantly improve general well-being.
Try periodically doing the exercises below:
- Sit up straight. Relax. Take a deep breath and hold your breath for a few seconds. Exhale slowly. Repeat 8 to 10 times. You may feel a little dizzy while exercising. Don't be alarmed. This is normal and is caused by the active supply of oxygen to the brain.
- Accept the previous start position. Breathe in slowly through your nose and breathe out slowly through your mouth. Take about 30 breaths. Then rest for 1 minute and repeat at a slightly faster pace. In total, you need to perform 5-6 cycles.
- The final exercise can be done sitting or standing. Take a deep breath and fill your whole chest and then your belly with air. Hold your breath for 1 to 2 seconds. First breathe out the air through the abdomen, then through the lungs. Watch your spine while running. It must remain absolutely straight. Repeat 6-7 times.
Anti-nicotine diet
Quitting smoking is stressful on the body. To cope with it, many begin to eat fatty, sugary and floury foods in unlimited amounts. This ultimately leads to dramatic weight gain. Overhaul of the refrigerator and proper nutrition will help to avoid such consequences. Don't bury the problem with cakes and candies.
Try to have as many vegetables, fruits, and dairy products in your diet as possible. Eat often, but little by little, then the feeling of hunger will not be a constant companion. Drink drinks through a straw, chew well and for a long time. In the first days of quitting smoking, eat cucumbers, tomatoes, potatoes, cauliflower, and eggplants. These vegetables contain small amounts of nicotine and will help reduce cravings for nicotine. It will be easier to quit smoking on your own.
Chew
Some experts recommend keeping something in your mouth when you quit smoking, replacing cigarettes with something useful. The leaders among these substitutes are the cherry branch and the marsh squid. As soon as your hand reaches the cigarette, grab the substitute and chew it.
Cheese cigarettes are a great help in coping with psychological nicotine addiction. Cut the cheese into thin slices, roll them into rolls and dry lightly. Fold in a packet instead of cigarettes. As soon as you have a strong urge to smoke, take out the cheese stick and chew it. In addition to the products listed, alternatives include candied carrots, apples or pieces of pineapple.
Recommendations
Here is some additional advice for smokers with a heavy psychological dependence on nicotine. They will facilitate the process of smoking cessation.
- Cut down on the number of cigarettes you smoke each day.
- Before continuing, do something to increase the time between smoke breaks.
- Replace natural cigarettes with electronic cigarettes and gradually reduce the amount of nicotine.
- Use a special cast. Stick it on your body every day and after 1-2 months you can finally get rid of the bad habit.
- Women smokers can more easily tolerate giving up smoking by using psychotherapeutic techniques or techniques influenced by someone's opinion: place a bet, challenge a rival, promise a husband or think about the health of achild.
- Men can research running, gym or sports motivation, as well as interacting with other pitchers on forums or social media.
- Moisten regular cigarettes with milk or cream, then dry thoroughly. Try to smoke that "milk cigarette" for a while. In just 2-3 days, even regular tobacco smoke will make you feel very disgusted.
We hope we have been able to clarify all the points regarding ways to quit smoking at home. Remember that the main thing is your sincere desire to get rid of the bad habit. Learn to relax and entertain yourself with other more rewarding and fun ways. It will be the easiest way out of addiction.