The desire to get rid of nicotine addiction is a challenge to yourself. Many heavy smokers try to quit a bad habit, but only a few achieve their intended goal.
Is it really that complicated and there is no easy way how to quit smoking on your own? We offer several options to help you cope with harmful attachments at home.
The reasons for the addiction
Every smoker has his own reasons for reaching for 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, bring them closer to their peers, allow them to open up and liberate themselves. Instead, nicotine addiction comes in.
In an older age, a person begins to reach for cigarettes in order to find peace and tranquility in them, to drown out pain or resentment. There can be 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 drown out their fear of loneliness. They are afraid that if they refuse to support the company in the circle of smokers, they will be rejected and not understood. For others, smoking is a way to relax and release tension. In other words, smoking is an attempt to drown out internal conflict or a desire to get rid of a problem. So how to quit smoking on your own?
Where to start
The first step towards breaking your addiction is realizing that cigarettes are not doing you any good. On the contrary, they deprive health, beauty and youth, destroy from within and take away strength. Realize that by getting rid of nicotine addiction, you have nothing to lose. Then make a firm decision to act now. Not tomorrow, not on Monday or in the new year, but this very second. Remove all attributes of smoking, thoroughly ventilate 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 having several distractions in hand.
Warn your friends and family that you have decided to embrace a healthy lifestyle. Ask them for help and support. Take a sheet of paper and write down what you will get by getting rid of smoking: lowering and normalizing blood pressure, enriching cells with oxygen, increasing the functionality of the body, the ability to feel new tastes and smells, beautiful and even skin color, reducing the risk of heart attack or lung cancer, and so on. . . . Memorize the contents of the leaflet or simply carry it with you everywhere. 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 several distractions in stock: exercise, going to the movies or an amusement park, having a good company, and so on. Therefore, even before you quit smoking, think about where and how you can occupy and distract yourself from cigarettes. 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 are looking for aids to overcome the consequences of quitting nicotine. Folk methods are becoming invaluable helpers on this path.
One of the additional tools to help ease the withdrawal period is to rinse the mouth with a special solution. To make it, 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 1-1. 5 hours. Rinse your mouth with the prepared product whenever you want to smoke. The solution is so disgusting in taste that it is quite capable of causing nausea or vomiting. 2-3 rinses are enough for a bunch of cigarettes with a disgusting taste to work on a subconscious level and any desire to touch them disappears.
Some quitting mouthwashes 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 more gentle remedy for tobacco addiction. In 2 tbsp. Pour boiling water 1 tsp. black long tea and 0. 5 tsp. mint, chicory, nettle, valerian and rue. Insist the solution for 15–20 minutes and consume half a glass every day. You can enhance the effect of the drug by adding honey, beetroot and lemon juice.
Another effective infusion that suppresses the urge to smoke is a decoction of cereals. Mix 100 g of oats, rye and millet and pour 1 liter of water over them. Put on fire, boil for 10 minutes, cool and strain. Take half a glass of infusion 3 times a day. Due to the large amount of nutrients contained in the broth, the body will be cleansed of toxins in record time and get rid of harmful addiction.
Infusions can be made with other herbs as well. For example, from valerian, catnip and dandelion or from plantain, St. John's wort, echinacea and calamus. Take 1 tbsp. l. of the listed herbs, pour boiling water over them, cover and leave 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 drag on a cigarette becomes quite unbearable, you can use a roll-up of mullein leaves and rosemary. A few puffs of this product will satisfy the smoker's desire and at the same time will not do the same harm as the tar contained in tobacco.
Breathing Exercises
Long-term smoking is very common cause of shortness of breath. Therefore, during the weaning from tobacco, it is necessary to deal with its restoration. This will speed up the cleansing of the lungs and significantly improve overall well-being.
Try to do the exercises below periodically:
- Sit up straight. Relax. Take a deep breath and hold your breath for a few seconds. Exhale slowly. Repeat 8-10 times. You may feel a little dizzy during the exercise. Don't be alarmed. This is normal and is caused by the active supply of oxygen to the brain.
- Accept the previous starting position. Inhale slowly through the nose and exhale slowly through the mouth. Take about 30 breaths. Then rest for 1 minute and start over at a slightly faster pace. In total, you need to complete 5-6 cycles.
- The final exercise can be practiced while sitting or standing. Inhale deeply and fill your entire chest and then belly with air. Hold your breath for 1-2 seconds. Exhale air first from the abdomen, then from the lungs. Watch your spine during execution. He must remain absolutely straight. Repeat 6-7 times.
Anti-nicotine diet
Giving up cigarettes is a lot of stress for the body. To cope with it, many begin to eat fatty, sweet and flour foods in unlimited quantities. This ultimately leads to dramatic weight gain. A revision of the refrigerator and the correct diet will help to avoid such consequences. Don't bury the problem with cakes and candy.
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 food thoroughly and for a long time. In the early days of quitting cigarettes, eat cucumbers, tomatoes, potatoes, cauliflower, and eggplant. These vegetables contain small amounts of nicotine and will help reduce nicotine cravings. It will be 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 such substitutes are the bird cherry branch and the marsh calamus. As soon as your hand reaches for the cigarette, grab the substitute and chew on it.
Cheese cigarettes are excellent help to cope with psychological addiction to nicotine. Cut the cheese into thin slices, roll them into rolls and dry slightly. Fold in a pack instead of cigarettes. As soon as you have a strong urge to smoke, take out the cheese stick and chew on it. In addition to the listed products, substitutes include carrots, apples, or candied pineapple pieces.
Recommendations
Here are some more tips for smokers with strong psychological addiction to nicotine. They will make the smoking cessation process easier.
- Reduce the number of cigarettes you smoke every day.
- Before you drag on, do something to increase the time between smoke breaks.
- Replace natural cigarettes with e-cigarettes and gradually reduce the amount of nicotine.
- Use a special plaster. Stick it on your body every day and after 1–2 months you can finally get rid of the bad habit.
- Female smokers can more easily tolerate giving up cigarettes using psychotherapeutic techniques or under the influence of someone's opinion: make a bet, challenge a rival, promise a husband or think about the health of a child.
- Men can look for motivation from running, the gym, or playing sports, as well as interacting with other throwers on forums or social media.
- Dampen regular cigarettes with milk or cream, then dry thoroughly. Try smoking such a "milk cigarette" for a while. In just 2-3 days, even ordinary tobacco smoke will make you very disgusted.
We hope that we were able to clarify all the points regarding the ways to quit smoking at home. Remember, the main thing is your sincere desire to get rid of the bad habit. Learn to relax and distract yourself with other more rewarding and fun methods. This will be the easiest way to quit the addiction.