How to Quit Smoking Easily

Smoking is the inhalation of smoke coming from smoldering tobacco or other plant components.The most common is smoking cigarettes; many people replace them with electronic ones, hookahs, which operate on the same principle. So-called "electronics" are usually smoked by teenagers, considering it 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 euphoric state occurs, which is what smokers strive for.

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 intestinal motility and salivation.When you quit smoking, dopamine levels will return to their previous levels, but dopamine receptors will perceive its amount 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 tobacco use are 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, for life.

Signs of addiction:

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

Harm of smoking

In addition to nicotine, cigarettes also contain dangerous chemicals and compounds.: arsenic, methane, toluene, carbon monoxide, cadmium, methanol and others. People consciously inhale the strongest carcinogens into themselves.

A smoking womanthe ovaries produce many defective eggs, so it’s harder 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 malformations are more often born. To the girl who found out about her pregnancy,you need to quit smoking immediately: Every cigarette will negatively affect the health of the unborn child. A woman who smokes increases the risk of her child developing bronchial asthma, mental retardation, and dental problems.

But it is better for both men and non-pregnant women with a bad habit to "quit. "Resins settle 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 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 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 this is a risk factor for coronary heart disease.Its options: 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 constricts blood vessels, and ethanol dilates them: the risk of their rupture increases, and this is especially dangerous in the brain. Bleeding in the brain impairs its function. A 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 harmful: often there is only one smoker in the family, but others also suffer from harmful substances. Young children and pregnant women, who should not breathe tar at all, are especially vulnerable to tobacco smoke.

How to quit smoking

From all of the above, it is easy to conclude: you need to quit smoking.Many people have probably tried this, but for some reason it didn’t work out for them, and they concluded that it was impossible to quit smoking at home, and the problem had to be solved differently. There is neither time nor money to see a doctor and undergo procedures, so they decide to continue "for now. "But this is completely wrong: you can and should quit on your own and at home.

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

How to quit:

• The simplest and most common way is to simply give up cigarettes. , show your willpower. It works, and many people use it to quit smoking forever. 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 pack, it helps you get through this time easily and without suffering and cope 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 give it up too.
• Nicotine gum.It has a very unpleasant taste, so some try to get rid of it faster, and many return back to addiction.

All of these methods, except for completely quitting cigarettes, have their side effects.All nicotine-containing cigarette analogs 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 willpower, and smoking is no longer harmful, but simply dangerous? Type the query "how to quit smoking easily" in an Internet search and select the appropriate audio recording from the long list. In a few hours it will motivate you so much that it will last for at least a week. The most important thing that will be learned after the lectures is the feeling of joy that you don’t smoke for an hour, two, a week. . . Each new day without tobacco will increase self-esteem and a sense of pride in yourself. The motivation is so strong that it helps cope with 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 even acts like anesthesia, drowning out bodily suffering.

Usually, when people quit smoking, they look at smokers with envy: "they feel good, but I. . " After the lectures, you will look at them with pity: "unfortunate, he still smokes. "

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

Once the impact of the audio lectures wears off, listen again. The most difficult thing is to get through the first week, when you not only feel a lot of pain, but your health also worsens. Then every day it will be easier, and the knowledge that it has 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 persuade yourself to do it tomorrow or in a week;
• tell friends, family about it. This way, you will be ashamed in front of them if you decide to lose your temper. Perhaps one of your relatives will agree to the refusal together with you, but together it is always easier;
• remove all packs, ashtrays, lighters from sightand everything that makes you think of cigarettes;
• start counting:multiply the price of one pack 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 that you have long wanted, but could not 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 desire to smoke arises. To do this you can:

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

The idea of eating away the desire to smoke is not very correct: you can quit this way, but you will develop the habit of overeating.Therefore, it is better not to replace the desire to smoke with another habit., unless it's useful.

Replacing strong cigarettes with lighter ones also does not work: subconsciously, due to a 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 intensifies.

In any case, the suffering from health problems associated with smoking is much greater than from being addicted to the habit.It is necessary to endure a certain point in time, give dopamine receptors the opportunity to react normally to the amount of dopamine that is available, and everything will return to normal. But, of course, it’s better not to start and set a bad example for your children.