How to quit smoking easily

Smoking is the inhalation of smoke from smoldering tobacco or other plant components.The most common is smoking; many people replace them with e-cigarettes, hookahs, which work on the same principle. So-called "electronics" are often smoked by teenagers as a fashion. Nicotine and other psychoactive substances enter the body. Through the thin tissue of the alveoli, toxins are absorbed into the bloodstream and travel through the bloodstream to the brain, causing relaxation.experiencing a mild euphoric state, which is exactly what smokers are looking for.

Why does addiction occur?

When smoking, nicotine (a pyridine alkaloid) enters the body. It binds to receptors in the nervous system and prevents the breakdown of dopamine accumulated in the brain, causing a feeling of euphoria and pleasure.The frequency and intensity of heart contractions increase, intestinal motility and salivation increase.When you quit smoking, dopamine levels return to their previous levels, but the dopamine receptors sense that their amounts are distorted.A cigarette contains 0. 1-1 mg of nicotine, and the lethal dose for a person is 0. 5 g. Regular smoking for a few days is enough to make people addicted.Many teenagers start smoking to imitate adults and try to look older., unaware that they are addicted, possibly for life.Signs of addiction:

• Headaches when quitting smoking for a long time;
• The desire for a quick smoke in the morning;
• Without bad habits, performance will decline.

Harms of smoking

In addition to nicotine, cigarettes contain dangerous chemicals and compounds.: Arsenic, methane, toluene, carbon monoxide, cadmium, methanol, etc. People consciously inhale the most potent carcinogens into their bodies.a smoking womanThe ovaries produce many defective eggs, so it is more difficult for her to get pregnant, especially after the age of 30. During pregnancy, the risk of stillbirth increases by 23%, the fetus is twice as likely to be born with a low birth weight (less than 2. 5 kg), and the child is more likely to be born with congenital abnormalities. For girls who find out they are pregnant,You need to quit smoking immediately: Every cigarette smoked has a negative impact on the health of your unborn child. Women who smoke increase the risk of bronchial asthma, mental retardation and dental problems in their children.But for men with bad habits and women who are not pregnant, it is best to "quit". Resin deposits in the alveoli and bronchial trees are a factor in the development of chronic bronchitis, chronic obstructive pulmonary disease, and lung cancer. Nicotine intake can lead to osteoporosis due to increased loss of calcium from the body.Carcinogens spread throughout the body through the bloodstream, increasing the risk of tumors in all organs and systems. Hot smoke and decalcification are causes of periodontitis and tooth decay. Smokers may experience bad breath and a persistent dry mouth. Because cholesterol is deposited on blood vessel walls, it has a negative impact on the cardiovascular system.All of these are risk factors for coronary heart disease.Its options: angina, heart attack.Often, at fun parties, we smoke and drink, but our bodies are not happy at all. Nicotine constricts blood vessels, while ethanol dilates them: there is an increased risk of blood vessel rupture, which is particularly dangerous for the brain. Bleeding in the brain can impair its function. Stroke often results in death or disability.Therefore, you should not smoke after drinking alcohol, even after one glass of wine.Passive smoking is also harmful: there is often only one smoker in the family, but others are also exposed to harmful substances.Young children and pregnant women, who should not be inhaling tar at all, are particularly vulnerable to the effects of tobacco smoke.

How to quit smoking

With all of this said, it's easy to conclude that you need to quit smoking.Many people may have tried this method but for some reason it did not work for them and they came to the conclusion that quitting smoking at home is impossible and the problem must be solved in a different way. There was neither time nor money to go to the doctor and undergo surgery, so they decided to continue "for now. "But that's completely wrong: You can and should quit smoking at home.Those who smoke less and for shorter periods of time can do this quickly and without suffering any pain, but those who have been addicted to cigarettes for years will need more time and moral strength.Withdrawal syndrome occurs when a smoker suddenly quits smoking: With irritation, headache, and decreased performance.How to quit smoking:

• The simplest and most common way is to quit smoking., show your willpower. It is effective and many people use it to quit smoking for good. It requires moral and physical effort, which is not always possible for the weak-willed.
• Nicotine patches are a good idea for those who want to kick their smoking habit at homeNo need to see a doctor. When your hand reaches for the pack, this patch comes to your rescue and helps you get through this time easily without suffering and deal with addiction faster. But there's a downside: The patch also contains nicotine, so it takes a while to get off of it.
• Sprays containing nicotine.They work the same as patches. They can help you quit smoking quickly, but quitting smoking also takes time.
• Nicotine gum.It smells really bad, so some people try to get rid of it faster, while many people get back into the habit.

All of these methods, in addition to quitting smoking completely, have their side effects.All nicotine-containing cigarette analogs contain small doses of nicotine.This is also harmful, although much less so than cigarettes.

The simplest way

But what if without willpower, smoking is no longer harmful, but just dangerous? Enter the query "How to quit smoking easily" into an Internet search and select the appropriate recording from the long list. After a few hours, it will motivate you so much that it will last for at least a week. The most important thing learned after the lecture is the joy you feel for an hour, two, a week without smoking. . . each new day without smoking increases your self-esteem and pride in yourself.This motivation is so strong that it helps cope with the physical ailments that accompany withdrawal.The longer you smoke, the more unpleasant the feeling becomes, but eventually the joy of being ashamed of yourself and not smoking can sometimes feel like anesthesia, drowning out the physical pain.Usually, when people quit smoking, they will look at smokers with envy: "They feel good, but I. . . " After listening to the lecture, you will look at them with pity: "Unfortunately, heStill smoking. "The main thing about smoking is not physical dependence, but psychological dependence, this is what prompts you to have incendiary thoughts: "Take a puff", "Start from Monday", "Everyone smokes but nothing. " Every smoker can continue the list of excuses for himself.Once the impact of the audio lecture wears off, listen to it again. The hardest part is getting through the first week, when not only are you in pain, but your health deteriorates.Then every day it gets easier, and knowing that it will eventually happen gives you strength and energy.When the urge to smoke occurs, respond to your body with physical activity. On the advice of a doctor who treats without medication: "I wanted to smoke, I fell down and did push-ups. "

Motivational Tips:

• The best time to start is todayDon’t try to convince yourself to do it tomorrow or within the week;
• Tell friends and family about it. That way, if you decide to lose your temper, you'll be ashamed in front of them. Maybe one of your relatives will agree to say no with you, but it's always easier together;
• Move all backpacks, ashtrays, and lighters out of sightand anything that reminds you of cigarettes;
• Start counting:Multiply the price of a pack by the weekly quantity and work out how much systemic self-poisoning costs. You can start saving money and commit to buying yourself something you’ve always wanted but couldn’t afford;
• go exercise- Good exercise leads to physiological hypoxia and you want to smoke less; in addition, you will have a new hobby.

The hardest part is overcoming those 5-10 minutes of overwhelming urge to smoke.To do this you can:

• Distract yourself and do something fun;
• meditate;
• Do a small group of exercises;
• chewing gum;
• brush teeth;
• Take a shower.

The idea of eating away at the urge to smoke isn't quite right: you can quit that way, but you'll develop a habit of overeating.Therefore, it is best not to replace the desire to smoke with other habits., unless it's useful.Replacing strong smoke with light cigarettes also doesn't work: due to the lack of nicotine in the body, a person subconsciously begins to smoke deeper or starts to visit smoking areas more frequently.This dependence persists and sometimes intensifies.Regardless, the pain associated with smoking-related health problems is much greater than the pain caused by indulging in this habit.There needs to be a point in time where the dopamine receptors have a chance to respond normally to the amount of dopamine available, and everything will return to normal. But, of course, it's best not to start setting a bad example for your children.