How to quit smoking easily

Smoking is the inhalation of smoke that comes from burning tobacco or other plant components.The most common is smoking cigarettes; many people replace them with electronic hookahs, which work 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 mild euphoric state occurs, which smokers strive for.

Why addiction occurs

When you smoke, 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 the dopamine receptors will perceive its amount distorted.

A 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 reach for a cigarette in the morning;
• performance decline without a bad habit.

The 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 absorb the strongest carcinogens into themselves.

A smoking womanthe ovaries produce many defective eggs, so it is more difficult 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 born more often. For the girl who found out about her pregnancy,you should quit smoking immediately: Any cigarette will negatively affect the health of the unborn child. A woman who smokes increases the risk that her child will develop bronchial asthma, mental retardation and dental problems.

But it is better for both men and non-pregnant women with a bad habit of "giving up". Resins settle in 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 from the blood throughout the body increases the risk of oncology of all organs and systems. Hot smoke and calcium removal are causes 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 of this is a risk factor for coronary heart disease.Her options: angina pectoris, heart attack.

Often at fun parties we combine smoking and alcohol, but the body is not having any fun at this time. Nicotine narrows blood vessels and ethanol dilates them: the risk of their rupture increases and this is especially dangerous for 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 inhale tar at all, are particularly vulnerable to secondhand smoke.

How to quit smoking

From all of the above, it is easy to conclude: you should quit smoking.Many people have probably tried this, but for some reason it didn't work for them, and they came to the conclusion that it was impossible to leave 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 leave it alone 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 suddenly quits his addiction, withdrawal syndrome occurs: accompanied by irritation, headache and decreased performance.

How to opt out:

• The simplest and most common way is to simply quit smoking., show your will. It works and many people use it to quit smoking for good. It requires moral and physical effort, which is not always possible for weak-willed people.
• Nicotine patches are good tips for those who want to get rid of addiction at homewithout going to the doctor. The patch saves you when your hand reaches the package, helps you pass this time easily and without suffering and cope with addiction faster. But there is a downside: the stains also contain nicotine, so it will take time to remove it.
• Sprays containing nicotine.They work on the same principle as patches. They help you quit smoking quickly, but it takes time to quit too.
• Nicotine gum.It has a very unpleasant taste, so some try to get rid of it faster and many return to addiction.

All these methods, apart from 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 will and smoking is no longer harmful, but simply dangerous? Type the question "how to quit smoking easily" into 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 at least a week. The most important thing that will be learned after the lectures is the feeling of joy that does not smoke for an hour, two, a week. . . Each new day without smoking will increase your self-esteem and 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 acts as an anesthetic, 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: "unfortunately, he still smokes. "

The main thing in smoking is not physical dependence, but psychological, this is what drives you to rebellious thoughts: "take a puff", "start on Monday", "everyone smokes and nothing". Any smoker can continue the list of excuses.

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 deteriorates.Then every day 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 a push-up. "

Tips for motivation:

• the best time to start is todaywithout trying to convince yourself to do it tomorrow or in a week;
• tell your friends, family about it. That way you'll embarrass yourself in front of them if you decide to lose your temper. Perhaps one of your relatives will accept rejection with you, but together is always easier;
• remove all packages, ashtrays, lighters from sightand everything that makes you think of cigarettes;
• start counting:multiply the price of a package by their number per week and find out how much money is spent on systematic self-poisoning. You can start saving them and promise yourself that you will buy yourself something that you have wanted for a long time, but cannot afford;
• get into 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 gum;
• brush your teeth;
• take a shower

The idea of eating the urge to smoke is not very accurate: you can leave it that 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 is helpful.

Replacing strong cigarettes with lighter ones also does not work: subconsciously, due to the lack of nicotine in the body, a person begins to take deeper puffs or begins to visit smoking areas more often.Addiction remains and sometimes intensifies.

In any case, suffering from health problems related to smoking is much greater than being addicted to the habit.It is necessary to endure a certain moment in time, give the 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 is better not to start and set a bad example for your children.