Perhaps there is not a single smoker who has not tried to quit smoking at least once. Unfortunately, very few people can do this on the first try. What can help break bad habits once and for all?
mental addiction
Smoking not only creates physical dependence, but also psychological dependence. It is believed that the cravings for nicotine disappear within a month of the last cigarette. However, many people return to smoking after a longer period of time, feeling that their body needs a certain dose of nicotine.
This is because the brain tricks the body into buying another pack of cigarettes and taking a puff. Smoking is a conditioned reflex. A person is used to smoking when they relax or relieve tension, and a cup of coffee and a cigarette becomes a familiar morning ritual.
How to help yourself get rid of psychological addiction? The first thing you can try is to replace one ritual with another. For example, instead of smoking during work breaks, drink a cup of green tea instead.
If a smoker works from home rather than an office, the urge to smoke can be relieved by exercising, such as doing a few sit-ups. Also, you can get into the habit of brushing your teeth when there is an urge to inhale. Of course, you'll have to do it often at first, but this trick helps to "trick" the brain into replacing one ritual with another.
Not only does it help to quit smoking, but quit smoking with like-minded people. For example, there are forums on the Internet where people encourage each other to break bad habits. There, you can start a special counter that shows how long a person hasn't smoked and how much money he has saved.
This creates a clear motivation to quit, as it becomes apparent within a month that quitting saves a lot of money that could be spent on something pleasant.
Sometimes people who quit smoking are "tempted" by others, for example, a colleague at work claims that it is impossible for him to have unsuccessfully quit smoking, or reminds the person of his past unsuccessful attempts.
The advice is not to laugh it off, but to ask others not to say such things. They can really cause a person's motivation to drop and a lack of self-confidence. Additionally, any unnecessary reminders to smoke can lead to a desire to take at least one puff.
Objects that aid in smoking cessation are reminiscent of the absence of the visible area of a cigarette. It's best to throw ashtrays and lighters out of the house and wash clothes that smell like smoke.
physical addiction
Getting rid of physical dependence can be quite difficult, and some people may even experience a withdrawal-like state early on. To ease nicotine withdrawal, you should consult your doctor, who will prescribe special pills to help ease your quitting symptoms. Also, chewing gum or patches can be purchased at any pharmacy, which contain a small amount of nicotine, making it easier to get rid of withdrawal symptoms.
If a person is not feeling well after deciding to quit smoking, a hot bath can help relieve tension.
You can get a massage or even start with a mild sedative. It is especially important to find a way to relieve stress when the craving for smoking is strongest early on.