The desire to get rid of nicotine addiction is a challenge for yourself. Many heavy smokers try to quit the bad habit, but only a few achieve the intended goal.
Is it really that complicated and isn't there an easy way to stop smoking on your own? We offer several options to help you deal with harmful attachments at home.
The reasons for addiction
Every smoker has his own reasons for taking a cigarette. Sociologists say that most tobacco addiction begins in adolescence. Young people believe that smoked cigarettes will allow for better integration into the company, bringing them closer to colleagues, allowing them to open up and break free. Instead, nicotine addiction comes in.
With old age, the person starts to look for cigarettes to find peace and tranquility in them, to quell the pain or resentment. 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 the bus at a stop or when they want to take a break from boring, monotonous or uninteresting work. Others use cigarettes to quell the fear of loneliness. They are afraid that if they refuse to support the company in the smokers' circle, they will be rejected and not understood. For others, smoking is a way to relax and release tension. In other words, smoking is an attempt to quell internal conflict or the desire to get rid of a problem. So, how to quit smoking on your own?
Where to start
The first step in breaking your addiction is to realize that cigarettes don't do you any good. On the contrary, they deprive health, beauty and youth, destroy inside and draw strength. Realize that by getting rid of nicotine addiction, you have nothing to lose. So make a firm decision to act now. Not tomorrow, not Monday or New Year, but this very second. Remove all smoking attributes, ventilate the apartment well. Throw away ashtrays and lighters, wash curtains and clothes, change routes to get around your favorite tobacconist, stop visiting tobacco companies.
The most difficult period to stop smoking is considered the first 3-5 days. To reduce stress, experts recommend having several distractions at hand.
Let your friends and family know that you have decided to adopt a healthy lifestyle. Ask them for help and support. Take a piece of paper and write down what you get for getting rid of smoking: lowering and normalizing blood pressure, enriching cells with oxygen, increasing body functionality, the ability to feel new flavors and smells, beauty and uniformity of color. reduced risk of heart attack or lung cancer, and so on. . . . Memorize the contents of the brochure or simply carry it with you anywhere. Let this list motivate and inspire you.
The most difficult period to stop smoking is considered the first 3-5 days. To reduce stress, experts recommend having several distractions in stock: exercising, going to the cinema or amusement park, having good company and so on. So, before you even stop smoking, think about where and how you can get busy and be distracted from smoking. The more distractions, the better.
Folk remedies
The easiest way to stop smoking on your own is to get rid of cigarettes and never hold on to them. But for many people, such an act remains a matter of dreams. Therefore, they are looking for aids to overcome the consequences of quitting nicotine. Popular methods are becoming invaluable helpers on this path.
One of the additional means to help relieve the withdrawal interval is to rinse your mouth with a special solution. To do this, you will need a large coil, baking soda and hot water. Add 1 tbsp. me. Dried 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 tastes so disgusting that it is capable of causing nausea or vomiting. 2-3 washes are sufficient for a handful of unpleasant-tasting cigarettes to act on the subconscious level and any desire to touch them disappears.
Some mouthwashes have prepared a different solution. They mix 1 tbsp. boiling water and 1 tbsp. me. sea salt. The action of this remedy also aims to discourage the urge to smoke.
An anti-nicotine tea is a milder remedy for tobacco addiction. In 2 tablespoons. Pour boiling water 1 tsp. long black tea and 0, 5 tsp. mint, chicory, nettle, valerian and rue. Insist on the solution for 15-20 minutes and consume half a glass every day. You can increase the effect of the drug by adding honey, beets and lemon juice.
Another effective infusion that suppresses the urge to smoke is a decoction of cereals. Mix 100 g of oats, rye and millet and pour 1 liter of water over them. Put on the fire, boil for 10 minutes, let cool and strain. Take half a glass of infusion 3 times a day. Thanks to the large amount of nutrients contained in the broth, the body will be cleared of toxins in record time and get rid of harmful addiction.
Infusions can also be made with other herbs. For example, valerian, catnip and dandelion or banana, St. John's wort, echinacea and calamus. Take 1 tbsp. me. of the herbs listed, 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 sedative and calming effect.
In some cases, when the urge to smoke a cigarette becomes unbearable, you can roll mullein leaves and rosemary. Some puffs of this remedy will satisfy the smoker's desire and at the same time will not do the same harm as the tar contained in tobacco.
Breathing exercises
Long-term smoking is a very common cause of shortness of breath. Therefore, during weaning from smoking, it is necessary to deal with its restoration. This will speed up the cleansing of the lungs and significantly improve overall well-being.
Try the exercises below periodically:
- Sit up straight. to 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 panic. This is normal and is caused by the active supply of oxygen to the brain.
- Accept the previous starting position. Inhale slowly through your nose and exhale slowly through your mouth. Take about 30 breaths. Then rest for 1 minute and start again at a slightly faster pace. In total, you need to complete 5-6 cycles.
- The final exercise can be done sitting or standing. Inhale deeply and fill the entire chest and belly with air. Hold your breath for 1-2 seconds. Exhale air first from the abdomen and then from the lungs. Observe your column during execution. It must remain absolutely correct. Repeat 6 to 7 times.
Anti-nicotine diet
Quitting smoking is very stressful for the body. To deal with this, many start eating greasy, sweet and meaty foods in unlimited quantities. Ultimately, this leads to dramatic weight gain. A review of the refrigerator and the correct diet will help prevent such consequences. Do not bury the problem with cakes and pastries.
Try to include as many vegetables, fruits and dairy products as possible in your diet. Eat often, but gradually, then the feeling of hunger will not be a constant companion. Drink the drinks with a straw, chew the food well and for a long time. For the first few days of quitting, eat cucumbers, tomatoes, potatoes, cauliflower and eggplant. These vegetables contain small amounts of nicotine and help to reduce the desire for nicotine. It will be easier to stop smoking alone.
Chewing
Some experts recommend keeping something in your mouth when you stop smoking, replacing cigarettes with something useful. The leaders among these substitutes are the cherry branch and the marsh calamus. As soon as your hand reaches for the cigarette, take the replacement and chew it.
Cheese cigarettes are an excellent help in dealing with psychological addiction to nicotine. Cut the cheese into thin slices, roll them in rolls and dry slightly. Fold in a pack instead of cigarettes. As soon as you feel a strong urge to smoke, remove the cheese stick and chew it. In addition to the products listed, substitutes include carrots, apples or pieces of candied pineapple.
Recommendations
Here are some more tips for smokers with strong psychological addiction to nicotine. They will facilitate the smoking cessation process.
- Reduce the number of cigarettes you smoke every day.
- Before proceeding, do something to increase the time between smoking breaks.
- Replace natural cigarettes with e-cigarettes and gradually reduce the amount of nicotine.
- Use a special plaster. Stick it on your body every day and after 1 to 2 months you can finally get rid of the bad habit.
- Women smokers tolerate smoking more easily with the help of psychotherapeutic techniques or under the influence of someone else's opinion: gambling, challenging a rival, promising a husband or thinking about the health of a child.
- Men can seek motivation in running, at the gym, playing sports or chatting with other pitchers on forums or social networks.
- Dampen normal cigarettes with milk or cream and dry well. Try to smoke this "milk cigarette" for a while. In just 2 to 3 days, even common tobacco smoke will make you very sick.
We hope we have clarified all the points about how to stop smoking at home. Remember that the main thing is your sincere desire to get rid of the bad habit. Learn to relax and be distracted by other, more rewarding and fun methods. This will be the easiest way to give up addiction.