How to quit smoking without harm: immediately or gradually, with or without an electronic cigarette

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Any smoker with experience knows what nicotine breakage is. At least once, but he tried to get rid of the bad habit, although the attempts most often ended in failure. Maybe it's all about the wrong approach? In the article, we will analyze how to quit smoking and what exactly it takes to do this.

How to quit smoking?

The share of smoking people on the planet is huge - it is almost one fifth of all inhabitants of the Earth, and is constantly growing. At the same time, many people dream of quitting smoking, although they are trying to do something for this much fewer people. Usually, after the first attempt to get rid of the harmful habit of a smoker, a cruel disappointment awaits: he is confronted with manifestations of nicotine addiction and abstinence syndrome.

Indeed, the craving for nicotine is one of the strongest drug addictions, because this substance can be built into the biochemical processes of the body, and it is not easy to "smoke" it from there.

Most people with nicotine craving are interested in how to quit smoking, either immediately or gradually? And can buy pills or an electronic cigarette or go to a psychologist course to find the right motivation. There is no unequivocal answer. The approach to quitting should be formed taking into account individual characteristics of character, health, smoking experience. Quit smoking is very realistic, but only with little experience and moderate dependence: heavy smokers should resort to special therapeutic measures. Otherwise, even with a successful refusal, the risk of a breakdown is high, and this will only strengthen the addiction.

So, the proper quitting should be based on the following components:

• Preparation, or motivational stage.
• Actually the rejection of cigarettes( better sharp).
• Organization of proper nutrition.
• If necessary - substitution therapy, psychological support.

On the video on how to quit smoking correctly:

The stages of rejection of nicotine

Most often a person returns to a cigarette because he failed to provide for all the nuances of parting with her in advance, did not find clear motivational reasons why he wants to do it, and alsodid not enlist the support of relatives. The intention to get rid of dependence should be firm, otherwise failure can not be avoided. In the process of giving up cigarettes, there are two main stages, each of which is described in detail below.

Preparatory

To begin with, you need to understand yourself and find the reason why a bad habit has appeared. For many it helps to find the right motivation for refusing cigarettes, because someone started to "make friends" with cigarettes for the company, others lit up to show their adulthood at a young age. Perhaps the need for such dubious self-expression has already disappeared, and it's time to quit smoking.

Also it should be written down in the notebook which life situations make you want to reach for a cigarette. Whether it's going to break out with colleagues, smoking while waiting for the bus, after eating, during excitement - knowing the problem from the inside and thoroughly is much easier to get rid of it.

The main motivations for quitting smoking are usually:

• Desire to conceive a child or to save loved ones from passive smoking( for example, during a wife's pregnancy, at birth of a baby)
• The desire to maintain health or cure the diseases that have appeared, prolong their lives( usually this is the strongestmotive)
• Desire to play sports, find a normal weight, shape, appearance
• Love, love - many refuse a bad habit for the sake of relationships, if the other half does not smoke
• Aspiration withsave money - sometimes the financial situation makes you get rid of smoking

Basic

Ideal option - to quit smoking immediately, although it turns out not everyone has it. Therefore, those who smoke long and long, experts advise first to give up cigarettes for 48 hours. So it will be possible to understand what awaits a person, and it is important to approach this with a positive side. The benefits will be huge: by the beginning of the second day it will be easier to breathe, perhaps, the headache will cease, because there will not be a momentary spasm of blood vessels from nicotine intake.

After a successful refusal for 2 days, it is worth considering the continuation of a healthy lifestyle. Luck will only smile at those who take all measures to reduce nicotine withdrawal, will not give a harmful habit to eclipse the mind and win.

In order not to break, there are a few tips on the behavior of the former smoker:

1. As depressive mood sets in, which happens to almost all those who abandoned cigarettes, it is worth remembering the motivation and that such a state of mind is artificial, unreal. It is necessary to drive away from oneself bad thoughts, thinking only of the good - about the impending improvement of life, well-being, health.
2. It is better not to remain alone if you quit smoking. This is the biggest risk to reach for a cigarette, so you need to engage in active pastime together with relatives, friends, children.
3. It is necessary to be distracted from thoughts about a cigarette. This is possible if you completely load yourself up by doing things - do cleaning, wash up dishes, cook a delicious lunch, watch an interesting film - anything, just to not stay without business with thoughts about smoking.
4. It should be more often recalled the chosen motivation and encourage yourself for every new day without a cigarette, for every little victory over another desire to smoke. The only condition - it is desirable not to organize incentives in the form of eating sweets or other products.
5. You need to find a replacement for cigarettes. Safe and harmless if you want to smoke, eat carrots, apples, a piece of celery or rhubarb, snap sunflower seeds, drink tea with herbs - mint, kipreem, a sheet of currant, drink cold water in small sips.

Help to not smoke again can sports - swimming, running, walking, as well as various relaxation techniques, breathing exercises and even hypnosis. Also, experts advise you to brush your teeth more often, apply mint mouth rinses, use aromatherapy in the house to get distracted from a bad habit. We should not forget about reducing visits to places where other people smoke - you do not need to provoke yourself unnecessarily, especially in the first weeks after you give up cigarettes.
Stages of quitting smoking:

"Antinicotin" food and weight gain

As you know, when you abandon a bad habit, many begin to gain weight. But this is not due to the absence of nicotine, but because of a sharp change in eating habits. If before a famine could be completely replaced by a smoke break, now he overtakes a person with a vengeance. Striving to "seize" the strongest desire to smoke, most heavily leans on crunches and chips, sweets and candies, nuts and seeds. Almost all such food is high-calorie, and at times frankly harmful because of the abundance of transgenic fats and preservatives. Thus, a quick set of 8-10 kilograms is the fault of another bad habit that came to replace smoking.

Former smokers often increase the total caloric intake, increasing the number of meals, eating at night, arranging themselves second breakfasts and additional snacks. Overeating is often present and because of the improvement in appetite, because with regular smoking, it is not in the best shape.

Some products rich in ascorbic acid are necessary to fill the acute deficit in it, and also contribute to the improvement of the person's well-being. These include raspberries, currants, citrus fruits, spinach, sauerkraut, etc.

There are also some nutrition recommendations that will help you survive nicotine withdrawal more easily and quickly without gaining excess weight and feeling bad:

1. Refuse too strong tea, from the abundance of coffee, replacing them with mineral water, juices, so as not to harm the already affected by cigarettes vessels.
2. Do not abuse salty foods, spicy foods, fried and smoked dishes due to irritation of the taste buds and increased desire to smoke.
3. There is more fiber, as it will help to quickly remove from the body the products of the breakdown of cigarette smoke.
4. Do not drink alcohol. Alcohol, especially strong, contributes to loss of control over the situation, while the risk of smoking a huge.

How best to throw - abruptly or gradually?

The answer of specialists is clear - you have to quit smoking immediately. Of course, avid smokers, whose experience counts for decades, it is not so easy to cope with the habit, but they should apply for medical help. The doctor will choose the best way to quit cigarettes, but even in such a situation, a person will most likely be offered a one-stage refusal with therapeutic support.

When a person throws gradually, reducing the number of cigarettes per day, switching to light brands, he only prolongs his anguish.

The body strongly resists, not receiving the usual dose of nicotine, as a result it is necessary to struggle literally constantly, hourly, it is feverishly to calculate the cigarettes smoked and left for the day. This in any case will lead to a breakdown or an unnoticeable increase in the number of cigarettes, and the fight against a bad habit will not move a single step. In addition, light cigarettes contain much more harmful substances that replace a slightly reduced content of nicotine, and the harm to the body can be even higher. In a gradual refusal there is another minus - neither the mental nor the physical dependence is reduced. So, do you need extra suffering for a smoker, who does not carry any good for his body?

Separately it is necessary to note electronic cigarettes. This modern gadget, in spite of advertising, does not contribute to the cessation of smoking. Of course, due to the lack of tar and caustic smoke, harm to health decreases, the lungs are cleared, coughing stops, skin is cleansed.

Antinicotics

Many people who want to quit smoking buy bandages, chewing gums and pills with nicotine. Such drugs contain a minimum amount of nicotine, which will enter the body and reduce symptoms of nicotine breaking. In the use of such tools, it makes sense, but only for heavy smokers. During treatment, you can get rid of psychological dependence - from going out for a smoke break, smoking after a meal, during stress. But to hope that the drugs will do everything for a smoker, do not.

Sooner or later a person will still have to give up the very nicotine, which is built into the receptors and gives a strong physical dependence. Therefore, any pills and preparations are only ancillary methods of getting rid of a bad habit, nothing more. If you apply them correctly and do not increase the dose, but reduce it, some relief will be achieved, and along with your own will and willpower, everything will turn out!