The desire to get rid of nicotine addiction is a challenge for yourself. Many smokers try to give up a bad habit, but only a few achieve their intended goal.
Is it really that complicated and there is no simple way to quit smoking yourself? We offer several options to help you withstand harmful home attachments.
Reasons for addiction
Every smoker has their own reasons for asking for a cigarette. Sociologists say 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 relax. Instead, comes nicotine addiction.
At an older age, a person starts looking for cigarettes in order to find peace and quiet in them, to stifle pain or anger. 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 quell fears of loneliness. They fear that if they refuse to support the company in the smoking circle, they will be rejected and misunderstood. For others, smoking is a way to relax and relieve tension. In other words, smoking is an attempt to stifle internal conflict or the desire to get rid of a problem. So how do you quit smoking yourself?
Where to start
The first step to breaking your addiction is to realize that cigarettes are not doing you any good. Rather, they deprive health, beauty and youth, destroy from within and take away strength. Understand that by getting rid of nicotine addiction, you will not lose anything. Then make a firm decision to act now. Not tomorrow, not on Monday or in the new year, but the second one. Remove all attributes of smoking, fully 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 some distractions on hand.
Warn your friends and family that you have decided to embrace a healthy lifestyle. Ask them for help and support. Take a piece of paper and write down what you get from quitting smoking: lowering and normalizing blood pressure, enriching cells with oxygen, increasing body functionality, the ability to feel new tastes and smells, beautiful color andeven skin, reducing the risk of heart attack or lung cancer, etc. . . . Memorize the contents of the booklet or just 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 that you have some distractions in your hands: exercise, going to the movies or an amusement park, having good company, and so on. Therefore, even before you quit smoking, think about where and how you can quit and distract yourself from cigarettes. The more distractions the better.
Folk remedies
The easiest way to quit smoking yourself is to quit smoking and never treat it again. But for many, such an act remains a matter of dreams. Therefore, they are seeking help to overcome the consequences of quitting nicotine. Popular methods are becoming invaluable helpers on this path.
One of the additional tools to facilitate the withdrawal period is rinsing the mouth with a special solution. To prepare it, you will need a large wrap, baking soda and hot water. Add 1 tbsp. dry 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 has a taste so disgusting that it can cause nausea or vomiting. 2-3 rinses are enough for a bunch of disgusting-tasting cigarettes to function on a subconscious level and any desire to touch them disappears.
Some mouthwashes have prepared another solution. They mix 1 tbsp. boiling water and 1 tbsp. sea salt. The action of this drug also aims at discouraging the desire to smoke.
An anti-nicotine tea is a milder remedy for tobacco addiction. In 2 tbsp. Pour 1 tablespoon of boiling water. long black tea and 0, 5 tbsp. mint, chicory, nettle, valerian and rue. Insist the solution for 15-20 minutes and consume half a glass daily. You can increase the effect of the medicine by adding honey, beets and lemon juice.
Another effective infusion that suppresses the urge to smoke is boiling cereals. Mix 100 g of oats, rye and millet and pour over them 1 liter of water. Put on the fire, boil for 10 minutes, cool and drain. Take half a glass of infusion 3 times a day. Thanks to the large amount of nutrients contained in the soup, the body will be cleansed of toxins in record time and will get rid of harmful addiction.
Infusions can also be made with other herbs. For example, from valerian, catnip and dandelion, or from plantain, St. John's wort, echinacea and calamus. Take 1 tbsp. lnga from the listed plants, pour boiling water over them, cover with a lid 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 calming and soothing effect.
In some cases, when the urge to smoke a cigarette becomes unbearable, you can use a leaf of bark and rosemary. Some puffs of this medicine will satisfy the desire of the smoker and at the same time will not do the same harm as the tar contained in tobacco.
Breathing Exercises
Smoking for a long time is a very common cause of shortness of breath. Therefore, during smoking cessation, it is necessary to deal with its restoration. This will speed up the clearing of the lungs and significantly improve overall well-being.
Try to do the following exercises 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 while exercising. Do not 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 all over again at a slightly faster pace. In total, you should perform 5-6 cycles.
- The final exercise can be practiced while you are sitting or standing. Inhale deeply and fill the entire chest and then the abdomen with air. Hold your breath for 1-2 seconds. Exhale air first from the abdomen, then from the lungs. Look at the spine during execution. He must remain absolutely righteous. Repeat 6-7 times.
Anti-nicotine diet
Quitting smoking is very stressful for the body. To cope with this, many start eating fatty, sweet foods and flour in unlimited quantities. This ultimately leads to dramatic weight gain. A refrigerator review and proper diet will help avoid such consequences. Do not bury the problem with cakes and pastries.
Try to have as many vegetables, fruits and dairy products in your diet. 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 first days of quitting smoking, eat cucumbers, tomatoes, potatoes, cauliflower and eggplant. These vegetables contain small amounts of nicotine and will help reduce cravings for nicotine. It will be easier to quit smoking yourself.
Chewing
Some experts recommend holding something in your mouth when you quit smoking, replacing cigarettes with something useful. Leaders among such substitutes are the bird cherry branch and the swamp calamus. Once your hand extends the cigarette, grab the substitute and chew it.
Cigarettes with cheese are a great help to cope with psychological dependence on nicotine. Cut the cheese into thin slices, roll them into rolls and dry slightly. Fold in a pack instead of cigarettes. Once you have a strong desire to smoke, take out the cheese stick and chew it. In addition to the products listed, substitutes include candied carrots, apples or pineapple pieces.
Recommendations
Here are some tips for smokers with a strong psychological dependence on nicotine. They will make the process of quitting smoking easier.
- Reduce the number of cigarettes you smoke each day.
- Before you retire, 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 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 quitting smoking 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 seek motivation by running, the gym or playing sports, as well as interacting with other throwers on forums or social media.
- Wet ordinary cigarettes with milk or cream, then dry them completely. Try smoking this "milk cigarette". In just 2-3 days, even ordinary tobacco smoke will make you very disgusted.
Hopefully we will be able to clarify all the points about 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 addiction.