The mindset to quit smoking. Quitting smoking: positive and negative aspects. Step-by-step diagram of how to gradually quit smoking

Today, there are dozens of offers to help quit smoking on the Internet. Consider those that relate to acupuncture, or, as doctors call it in another way, acupuncture. it is a method of treating diseases that originates from alternative Chinese medicine.

Massive propaganda "Nicotine is evil" plus restrictive measures in developed countries have led to the fact that smoking today has become not only unfashionable, but also inconvenient. Smokers often have to find a time and place to smoke. And sometimes this is not possible at all: more and more government agencies and sports facilities, restaurants, cinemas, etc. prohibit smoking within their walls, long air travel and even train travel are turning into a big problem for smokers. Therefore, all kinds of psychotherapists and narcologists have become more active, vying with each other to offer them their services.

Life or tobacco?

Is it possible to somehow simplify the process of quitting smoking so that it does not turn into withdrawal and struggle with oneself? How can you help yourself get through this, and get over it quickly? On this path, many choose needle-pricking and other types of reflexology - exposure to active points with a laser, microcurrents, etc.

Official medicine does not always favor needles, emphasizing that pharmaceuticals are the only proven method of treating nicotine addiction. But the harshest critics have to admit that acupuncture works. This has been proven even in trials with placebo, when one group of patients was given acupuncture, and the second was imitated, as it were - the needles were not placed in the active points. In the first case, the effect of the treatment was more pronounced.

There are a lot of proposals for treatment with needles. Here are the main ones.

1. Auriculotherapy with microneedles- microneedles are placed on biologically active points in the auricle to achieve a therapeutic effect for a period of 7 days to three weeks or more. Their length is usually from 3 mm to 1.5 cm. They are made of steel, silver, gold. The doctor fixes them on the ear with a miniature, flesh-colored adhesive plaster (they become invisible from the outside) and releases the smoker "into the world." If a strong desire to smoke arises, it is recommended to press the needle located at the point - and the desire gradually disappears. The precondition for the session is a break of 10 hours from the last smoked cigarette. Of the minuses - pain syndrome often appears when the skin is pierced with needles; at night, accidentally hitting a needle in a dream, you have to wake up; the possibility of contracting infectious diseases in the case of using non-sterile needles; some find it unaesthetic to walk with an ear taped on. Price - from 5 thousand rubles, but in some clinics, needles can be delivered free of charge.

Auriculotherapy with microneedles. Photo: Shutterstock.com

This technique, as well as auriculomedicine in general (its name comes from the Latin word "auricula" - ear), was developed in the 1960s. famous French physician Paul Nogier.

2. Auriculotherapy with conventional needles- the same effect on the active points of the ear. Usually 10 needles are used (additional needles can be placed in other parts of the body), which are left in the points of the auricle for 10-15 minutes, and then removed. A number of clinics offer from 3 to 10 procedures. For each visit, they ask from 1 to 3 thousand rubles. The prerequisite is the same 10 hours from the last cigarette you smoked. Cons - the same possibility of infection in the case of using non-sterile needles and pain syndrome when piercing the skin with needles; often you can't get to see a doctor on the other side of the city.

Auriculotherapy with conventional needles. Photo: Shutterstock.com

3. The same auriculotherapy with ordinary needles, the same 10 needles, but only 1 session... There are nuances, but the principle is the same. While the patient sits with needles in his ear, the doctor also becomes a psychotherapist and brings to the patient information about how harmful smoking is and how great it is to quit. Time - 20-30 minutes. Prerequisite - the same 10 hours before the session, do not smoke. Price - 8-10 thousand rubles. Cons - see point 2.

4. Biocognitive therapy... Here, instead of Chinese needles, microelectronic physiotherapy equipment, German or Japanese, is used, a laser acts on the ear, the session time is from 5 to 10 minutes. Price - 8-10 thousand rubles. It is interesting that abstinence from smoking before the start of treatment is not required, and those who “did not take” the first time are offered 1-2 more procedures within a month, and free of charge.

How long does the desire to smoke disappear? Here one cannot but recall the famous aphorism Mark Twain"Quitting smoking is not difficult at all, I've done it hundreds of times." But we will not be ironic. This is a statement of a medical fact. Few realize that this thought, expressed in a milder form, is present in the official guidelines for the treatment of smoking: "Tobacco dependence is a chronic disease that often requires repeated interventions and repeated attempts to quit smoking."

Nevertheless, according to doctors, the positive effect when the patient does not smoke for a year is achieved in more than half of the cases (in a number of clinics - in 70-80%). Highly motivated patients stop smoking almost forever.

Be that as it may, since the average smoker spends 3-4.5 thousand rubles on cigarettes. a month, even 2 months of quitting tobacco pays for the treatment fee. Not to mention improved health.

We have come to the final part of a series of articles about how to quit smoking on your own.

In these articles, I said that in order to quit a bad habit without resistance and not return to it in the future, it is necessary to fight not with the addiction itself as such, but with the causes of its occurrence, which are characterized by the psychological properties of the personality. I believe this is the most effective and self-evident path to quitting cigarettes.

These are all, in my opinion, the main psychological factors of smoking, getting rid of which, you will eliminate the craving for cigarettes or any other drugs forever and it will not be difficult for you to quit the bad habit. By doing this, you guarantee yourself that you will not return to her later.

Of course, it is possible that these are not all the reasons for which we smoke, but these are perhaps the most common. Chances are good that each of you is spending money buying a pack because of this. (It often happens that there is not one of these factors, but a whole set)

Of course, I do not exclude the possibility that you have some of your own, individual prerequisites for addiction to nicotine, which I have not indicated. Well, let! The main thing is that you understand the general principle, which I have spoken about many times, that you need to work with these premises themselves, and not just with their symptoms! And what they are personally with you is not so important.

But this does not mean that if you want to quit smoking, you cannot do this until you completely solve the basic problems of addiction. You can give up cigarettes once and for all today or tomorrow., just along the way, you will need to work with the properties of your personality, correct and correct them.

After all, now that you have read all my articles about smoking, you have begun to better understand the nature of your addiction, at least I hope so. And knowledge is power. Now you are much more heavily armed to fight a bad habit, now this battle promises to be less difficult and will most likely end in your favor if you show a certain amount of patience and perseverance.

Course - getting rid of bad habits

Recently I published on my website that will help you quit smoking (or drinking). If you have decided to quit smoking, then in this course you will see tips for the early days of withdrawal, which will help you more easily cope with the effects of nicotine withdrawal. Quit smoking tomorrow and come back to the tips from the course every day!

How to set yourself up to quit smoking?

Now I want to set you up to quit smoking yourself. Please read this part carefully.

Now you may feel that on the one hand, the decision to quit smoking is the right one and it is in line with your health concerns. But in the meantime, you are probably confused by the prospect of being deprived of daily support like cigarettes. You can hardly imagine how you will manage without smoke breaks at work, what you will do during waiting hours, etc.

You won't lose anything!

You may feel that you are losing something, not gaining. Reducing the likelihood of developing lung cancer and improving overall body performance seem too abstract, distant and insignificant results of life without cigarettes in the face of the urgent need to somehow relieve stress during the day.

It scared me too, before I quit smoking. But from my own experience, I was convinced that these are phantom fears, which are due to your current state of mind. First, you're just used to smoking, which is why your addictive brain paints it to you in such dark colors. And once we get out of the habit, life without cigarettes will seem like something taken for granted.

Secondly, if you learn to relax on your own and get rid of the need to constantly stimulate the senses, then tobacco, as one of the means of satisfying these needs, will simply cease to be necessary for you! You will not want it, there will be no need to use it!

So do not be alarmed and go! No "later", "after the new year", "after my birthday"... Do not set deadlines, quit as soon as you have made up your mind and are ready for it, and at the same time work on yourself!

No "sweats"!

I quit smoking right in the middle of the week in the midst of my busiest schedule at work, at a time when I usually crave tobacco the most. And since I coped with the withdrawal of nicotine in such a situation, then I provided myself with the confidence that I would not smoke under any circumstances!

Prepare for not feeling very well, at least for the first week after canceling. Do not take these symptoms as a signal that you need to get a dose of nicotine. In general, forget that this discomfort can be somehow eliminated, except that you can wait it out. Imagine that it's like a cold which is not removed by any pills and you just have to endure it before you feel good again.

Be patient. This is not such a great inconvenience, it is much easier to endure than severe pain, hunger or lack of sleep. But then you will be incredibly glad that you do not smoke and do not inhale this vile poison into yourself. After all, this smoke starts to seem terribly disgusting when you get out of the habit of it.

Your brain can be your enemy!

Immediately set yourself up for the fact that many of the thoughts that will come to your mind during this period will boil down to the fact that you need to smoke. At the same time, they will not necessarily wear the form of an insistent and categorical demand; most likely, these reflections will become some clever tricks and insidious excuses.

A nicotine-free brain can be very resourceful. in terms of finding funds so that your body receives a dose of the drug to which it is accustomed. Therefore, no matter how convincing and reasonable the thoughts about that it is necessary to drag on, that "once", that "the last" or that "later after the new year, but for now I will smoke" - they are all lies. Immediately, categorically, in the form of an indisputable imperative, discuss this to yourself in advance: no matter what comes to my mind about taking a cigarette - all this is a trick and a lie, a way to deceive myself and step over the promise made to myself!

Be patient, these thoughts will go away with the habit. After all, there's no point in delaying the rejection of nicotine for later. Not even zero, but a negative number, because by doing so you will only continue to ruin the body and, together with the increase in smoking experience, complicate the weaning from it in the future. You will most likely have to quit smoking anyway, it just gets harder later. Remember this, keep it in mind. And in order not to forget, return to this article and re-read this part.

A week - two and now it is much easier for you. Is this really such a long time? Of course not! But the truth doesn't end there. You have endured the physical symptoms, but now you need to achieve a state of mind in which there is no need for cigarettes. This will help you with my advice, the links to which I gave here in the article. Good luck with your endeavor!

What is the impression of a smoking person? Parting words on the road

And remember that a smoker, in addition to giving the impression of a person who does not care about his health, also thereby demonstrates a certain weakness. After all, smoking is nothing more than a weakness that you allow yourself, while others do not. This may indicate a lack of strong-willed character, determination and self-care. The symbol of the lack of these qualities is the cigarette in the mouth. Believe me, she says a lot more about you than you might imagine.

Also understand such a thing. Cigarettes not only cause cancer, pregnancy problems, cardiovascular disease and nervous system disease. In addition to contributing to poor dental health, bad breath and putting people around you in danger from secondhand smoke, they also provoke the development of those needs that you satisfy through smoking! You become less focused and more restless as you get used to having a ready-made remedy for nervousness in your pocket. These easy and affordable solutions can spoil your temper and make you more sensitive to stress and boredom. So the cigarette is not only a health problem, it is also a cause of personal handicap!

Watch my video

Each of the smokers, at least once, but asked the question: "How to quit smoking?" If, however, smokers do not just ask such a question, so to speak, for general development, but are determined and willing to quit - half the battle is done. There is no exact answer how to quit smoking, every smoker must find the way that suits him, not the easiest one, but the one that suits him. Quitting smoking is not so easy, especially if the smoking experience is solid.

Tobacco addiction is considered one of the most invincible. But every smoker should remember that humanity has accumulated vast experience in the fight against tobacco smoking, and if you want to quit smoking, it is quite possible. In what ways? Completely different. So, for example, in the West, it is completely normal to look at the use of food additives or special medications for smoking. Also, cigarette substitutes and any of their modifiers have become widespread. Do not forget about the professional assistance of specialists. Alternative methods in the fight against a bad habit can be considered acupuncture or coding.

For success ...

In order to quit smoking forever, and not for a while, you need motivation and, of course, an understanding of the reasons that force us to take a new cigarette. Each of us has heard that smoking is a soft drug and addictive. Of course, every smoker will deny himself and in no case will recognize himself as a drug addict, in extreme cases addicted, but little changes from this.

Why and when do we smoke? Firstly, during smoking, the sensory organs are stimulated, which gradually becomes a habit, and the body requires constant repetition of sensations. In addition, we reach for a cigarette when there is nothing to do, or when we see that the interlocutor reaches for a cigarette. Some seek to interrupt the monotonous chain of events with constant smoke breaks, or they simply evade work by doing so. We often hear that smoking soothes; in moments of terrible melancholy and minor, you can smoke a pack of cigarettes almost in one fell swoop.

If there is a goal to quit smoking forever, then you need to learn how to relax, bring your thoughts and your mood in order even without cigarettes. It is the lack of skills in raising our spirits, eliminating boredom, that leads to the fact that we start smoking or even drinking.

The hardest part is getting ready for rejection

There are some tips to help you get through the hardest early days of quitting smoking. These tips should be revisited daily until they are no longer needed. And when will she be gone? Every smoker will feel it on their own.

The first thing that must be taken into account, understood and accepted is the significant harm to health that we inflict on ourselves, constantly adhering to such a bad habit. Of course, the promotion of smoking cessation is now at the highest level, and the corresponding laws have been adopted, but until we ourselves understand how dangerous it is for health and what the consequences may be, we will have to wait a long time for results in the fight against tobacco smoking.

Tobacco smoking is harmful to health

One cigarette contains a huge amount of harmful substances, three types of toxins are considered especially dangerous for health. First - resin, which contain carcinogenic substances that are highly irritating to the tissues of the bronchi and lungs. The involvement of carcinogens in the formation of lung cancer has been proven. Moreover, all smokers are threatened cancer not only of the lungs, but also of the larynx and oral cavity(These 2 types of cancer are almost never found in non-smokers). In addition, the resin negatively affects the cleansing processes in the lungs, can paralyze them and damage the alveoli of the lungs, which is why various lung diseases characteristic of smokers are formed - COPD, chronic bronchitis, the main symptom of which is chronic cough.

The second toxin is directly nicotine, which is considered a narcotic substance with a pronounced stimulating effect. Like any narcotic substance, nicotine is addictive and gradually becomes addictive. Nicotine is able to stimulate the heart rate and increase blood pressure. Nicotine is characterized by a two-stage mechanism of action, initially it excites, and then depletes.

When quitting smoking occurs withdrawal syndrome, which will last about a couple of weeks. Withdrawal syndrome is characterized by excessive irritability, sleep disturbances, unreasonable anxiety, and a decrease in overall tone.

The third group - toxic gases(hydrogen cyanide, nitrogen, carbon monoxide, etc.). The most toxic compound is carbon monoxide. Carbon monoxide forms a very strong bond with hemoglobin, respectively, the amount of hemoglobin, which is able to carry oxygen to the tissues of the body, decreases, this is how oxygen starvation is formed. You can clearly feel oxygen starvation during exercise, shortness of breath appears almost immediately.

Tobacco smoke also contains carbon monoxide, which can damage the walls of arteries, which greatly increases the risk of narrowing of the coronary vessels, which will almost inevitably lead to heart attacks or strokes.

This is only a small part of the consequences of smoking, in fact, there are a huge number of them. It is worth remembering that everything in the human body is interconnected, and the same oxygen starvation can provoke serious negative consequences.

Smoking can cause atherosclerosis of blood vessels, heart attacks and strokes, disorders of the immune system... Smoking in a negative way affects the endocrine system... Every female smoker should remember that smoking causes premature aging of the body and skin in the first place.

For men, a particularly relevant consequence can be impotence... On the reproductive system of a woman, smoking also affects - infertility, giving birth to children with physical disabilities or even stillbirth.

Of the quick consequences that can develop in just a couple of months - a change in the taste of food, the presence of abundant dental deposits, there is even a special term in dentistry - "smoker's plaque". Also, all smokers are characterized by halitosis- bad breath, and not depending on how long ago the cigarette was smoked. When smoking, the salivation of the oral cavity is disturbed - the secretion of saliva, namely, saliva is a protective factor in the oral cavity and is able to fight with abundant dental deposits, remove food debris, and so on. In addition, according to dental research, smokers are more likely to be tooth decay, gum disease and various inflammatory diseases of the mouth and even lips.

After the above, the decision to quit smoking may seem right, but in the meantime, doubts arise, especially among heavy smokers. There will always be excuses, because there is no desire to deprive yourself of daily support with cigarettes. It's hard to imagine how you can do without smoke breaks, and do a hundred during the waiting hours? But there is a lot to answer to this too.

We don't lose anything

We can even say we acquire, firstly, the risk of earning an oncological disease is significantly reduced. In addition, the work of the whole organism is significantly improved, because there is no oxygen starvation. Of course, all these concepts seem abstract, distant, and more weighty, it turns out, is the fear of being left without a "magic" means for relieving stress. But all these fears are phantom, and you can fight it.

When quitting smoking, there can be no sweat, and you should not postpone smoking cessation until Monday, the beginning of the month or new year. Once you have decided to quit smoking, then this must be done immediately. It is necessary to be prepared for poor health, at least in the first week, the formed discomfort cannot be eliminated, you just need to go through it.

It is necessary to prepare for the fact that the brain can send provocative messages, but you cannot react to them, even despite the categorical demand of the brain "just one puff"!

One of the most effective ways to quit smoking is coding, and you need to code yourself. And the most important coding tool is self-hypnosis. Arrange a competition, which is stronger: willpower or addiction !? Can the stimulus be an analysis of what smoking gives? If you think about it and figure it out, then besides harm to health, waste of time and money - nothing!

It is worth remembering that it is not always possible to quit smoking the first time - and this is normal. Even after unsuccessful attempts, you should not hang your nose, you must continue to fight, fight for your health. In addition, it is necessary to quit smoking exclusively for yourself, not for friends, a girl / man, but specifically for yourself, because all the positive results from quitting smoking will go to you, and not to your loved ones, although they will also get their share.

You cannot achieve success by constantly making excuses for the next smoked cigarette. And you can find many excuses - too nervous situation, stress, difficulties at work, session and so on. The biggest challenge and the biggest stress is nicotine withdrawal.

The issue of weight gain after quitting smoking deserves a separate discussion - this is especially true for women. If you set yourself up for weight gain or replace cigarettes with buns and cakes, then, of course, weight gain is ensured. And cigarettes have nothing to do with it. It is overeating that causes weight gain, not smoking cessation.

For experienced smokers, you can use some tricks, for example, engage in self-hypnosis - "I will not smoke until noon," "I will not smoke until the end of the working day," etc. Sometimes such attitudes help more effectively in the fight against smoking than the attitude - to quit smoking once and for all, and step by step bring you closer to the goal.

It is necessary to protect yourself from stress, to minimize communication with people who can cause excessive irritation. It is also necessary to eat regularly and not arrive in a hungry state. It is necessary to constantly occupy yourself with something, it is desirable that the actions are active, taking all the attention. Psychologists advise to have with you what to do with your mouth, literally. Lollipops, chewing gum, sometimes even seeds will do - if the situation permits.

It is quite difficult for smokers with long experience to quit smoking immediately, experts advise in this case to quit smoking gradually, slowly - gradually reducing the number of cigarettes. But at the same time, it is worth remembering that reducing the number of cigarettes can be as difficult as completely abandoning them.

Smoking is currently considered by doctors not as a bad habit, but as a chronic disease prone to relapse even after a long time after quitting tobacco. It ranks higher on the scale of physical and mental dependence than alcohol, amphetamines and hashish. Therefore, if you cannot cope with your addiction on your own, use the help of a narcologist, do not be afraid, no one will "register" you anywhere.

What can a narcologist offer?

At first, nicotine replacement therapy may be offered. These are various nicotine gum, patches, inhalers containing pure nicotine. The dosage is selected individually. This will get rid of the psychological dependence on cigarettes, the need to "hold a cigarette in your hands." Do not use with cigarettes! After a couple of months, the dosage is gradually reduced over 2-3 months until completely canceled in order to prevent withdrawal syndrome.

The herbal preparation Tabex helps those who want or have to give up nicotine. Its therapeutic effect is based on the fact that, against the background of smoking, it creates unpleasant symptoms of nicotine overdose, which stimulates to reduce the number of cigarettes smoked or to quit smoking altogether.

Zyban tablets are a remedy for nicotine addiction that does not contain nicotine. Blocks the enjoyment of smoking. Bupropion's action is based on its antidepressant properties, which gives the quit smoking psychological comfort, which is an important factor in the smoking cessation process.

But treatment presupposes a serious attitude of the patient himself and his motivated desire to quit smoking, therefore the main condition for successful treatment and stable remission is the patient's serious attitude to treatment and careful implementation of all recommendations.

Tobacco causes a strong dependence of the body, which is equal to dependence on drugs. Nicotine is involved in metabolism, making it very difficult to get rid of addiction. Every person who has quit or at least tried to quit smoking knows that doing this is not as easy as it seems at first glance. The body's reaction to quitting smoking often leads to the appearance of various symptoms, because he is already accustomed to the effects of nicotine smoke, so a complete rejection of the bad habit causes him to be stressed.

What are the benefits of quitting smoking?

The benefits of quitting smoking are enormous. Many are trying to quit this bad habit for economic reasons, because now a pack of cigarettes is expensive. And if you quit smoking, you can save a lot of money. However, there are other positive aspects:

• The body is cleansed of harmful toxins and toxins that have a negative effect on the functions of all internal organs. Under their influence, immunity decreases.
• The blood is better enriched with oxygen, which feeds all cells. From this, the aging of the internal organs and skin occurs more slowly.
• The lung volume increases and returns to the previous level. Often, people who quit smoking have a decrease in the severity of symptoms of chronic respiratory diseases.
• The risk of lung cancer, hypertension, heart and vascular diseases is reduced.

However, a complete cleansing of the body from nicotine will occur only 7-10 years after the complete rejection of cigarettes. Therefore, before you start smoking, you need to think about whether you will be able to quit this bad habit in the future.

Why smoking cessation is harmful

In fact, the effects of quitting smoking are not always positive. Of course, the benefits of quitting cigarettes are enormous, but before they can appear, a number of negative changes will occur in the body. Since nicotine is included in the metabolism, after the rejection of it, the metabolism will be restructured. Therefore, in the first weeks, the well-being of the former smoker deteriorates significantly.

Immunity decreases for a while, as the body needs to cope with a stressful situation. Therefore, a person has an increased frequency of colds, sores appear in the oral cavity. In addition, the emotional background changes, especially in people who have smoked for more than 10 years. They become irritable, quick-tempered, and depressed.

In addition, many people begin to gain weight intensively in the first months after quitting smoking. This is due to the fact that in order to muffle unpleasant sensations, many seize them with food. But when the body gets used to it without nicotine, the previous weight will return. It is during this period that many can not stand it, they constantly want to smoke a cigarette, so they return to their negative habit.

Body condition by day

After quitting smoking, a number of negative changes are observed in the body. Moreover, usually the symptoms of smoking cessation with a long experience are the same for all patients. Especially in the first days, there are changes in the emotional state (the appearance of irritability, depression), insomnia, trembling in the hands and a nervous tic are possible. However, one cannot think that absolutely all people have the same symptoms.

In some cases, even heavy smokers find it easier to quit cigarettes compared to beginners with only a few months of experience. After all, the body of each person is unique, someone gets used to drugs faster and stronger, and someone can start and quit smoking any time they want.

Consider how smoking cessation occurs on the days of the week. The following symptoms are common and may differ from person to person:

1. The first day of quitting smoking usually goes smoothly. The amount of carbon monoxide in the blood decreases, due to which it is better enriched with oxygen. The person feels joy and pride in himself. There is confidence that you will really be able to quit the bad habit. The urge to smoke is very weak or absent. However, if you do not smoke for 1 day, this does not mean that smoking is left behind. After all, usually in the following days, the symptoms of refusal become more pronounced.
2. It's easy not to smoke the first day, but the next day you quit smoking it becomes difficult to suppress your addiction. During this period, the first symptoms of nicotine starvation appear. The joy of the first day is replaced by irritability and aggressiveness. The urge to smoke increases, but it can be reduced by the power of thought. Shortness of breath, cough, abdominal pain appears. It is very difficult to fall asleep during this period.
3. On the third day, the nervousness increases, and the symptoms of addiction increase. All thoughts of a smoker are directed only to cigarettes, he does not know how to distract himself. It is almost impossible to fall asleep, sleep is interrupted. Peeling of the skin, the appearance of pimples is possible.

On this day, you definitely need to distract yourself with something. It is recommended to do something you love. Exercise is also a good distraction from thoughts of tobacco. You can start repairs, rearrangement of furniture. Many people seize this problem with food with a pronounced taste.

1. The body continues to recover, the blood flow to the brain rises to a normal level, and the lungs are repaired. The person becomes less aggressive, irritability decreases. Some people use special medications to suppress their emotional state (such as diazepex). In most cases, there is an improvement in mood, but there is absent-mindedness in actions. It is easier to fall asleep, but sleep is superficial. Mild dizziness and tinnitus may occur. Sometimes there is swelling of the hands and face.
2. The fifth day is the turning point in smoking cessation. He is very attracted to smoking, the likelihood of a breakdown increases. It is believed that if you sustain the craving for tobacco on this day, then in the future you can also overcome yourself. The cough becomes wet, and dark mucus is coughing up. The taste of food improves as microtrauma heals on the surface of the tongue, thereby restoring taste buds.
3. On the sixth day, for the first time, "white blood" cells are formed without exposure to nicotine. Intestinal peristalsis is normalized, and further recovery of the lungs occurs. This stage of smoking cessation is characterized by the same symptoms as on the third day. The so-called withdrawal syndrome occurs when a person wants to start smoking again. Sleep is disturbed again, the smoker becomes very irritable and aggressive, tries to find cigarettes. It is very difficult and even impossible for him to restrain himself. The tremor of the hands becomes more pronounced, the person sweats more heavily, he is nauseous after each meal. Blood particles may appear in the expectorated mucus.
4. If you do not smoke for a week, the stage of physical addiction to nicotine will be completed. After that, an intensive process of restoration of the body will begin. The slowest is the repair of the lungs, blood vessels and the nervous system. On the seventh day, a person stops thinking about cigarettes, so it is important that he is not reminded of them. It is advisable to get rid of lighters and all cigarettes in the house, remove the ashtray. Self-persuasion becomes effective again. Appetite increases, but digestion and defecation disorders are possible.

Changes in smoking cessation in the body last up to a year, and full recovery is possible only after a few years. In the first month of quitting smoking, the bronchial mucosa is renewed, which has been damaged by nicotine smoke. The condition of the blood vessels improves. Immunity is significantly increased, which is associated with increased blood supply to cells. Leukocytes and platelets are quickly renewed, but the recovery of erythrocytes is slower.

The cells of the epithelium are renewed, due to which the skin looks fresh, a natural glow of the face appears, and the yellow tint completely disappears. The patient tastes food and smells better. For many ex-smokers, cigarette smoke is disgusting. Appetite rises sharply, which can lead to an increase in body weight. Since the functions of the gastrointestinal tract during this period have not yet fully recovered, frequent pains in the abdomen are possible. Moreover, defecation is also unstable - diarrhea and constipation can alternate with each other. By the end of the first month, the cough with mucus practically disappears. Headaches and dizziness continue because the brain is not used to that much oxygen.

The emotional state is still disturbed, so a person needs support from the people around him. He wants to smoke much less compared to the first week. Breakdowns are possible by the end of the 2nd and 4th weeks, when a person wants to smoke out of curiosity - to find out if he likes the taste of cigarettes now.

In the period of 2-6 months, the skin cells are completely renewed, so the complexion becomes the same as before the start of smoking. Dryness and itching of the skin disappear. By the end of the 6th month, the lungs are cleared, their volume increases significantly. Liver recovery begins only at the 5th month, but this process is very fast.

During this time, the body reacts positively to quitting smoking. Appetite is normalized, weight is restored. From the fifth month onwards, you can play sports such as swimming or cycling. The mood rises, the person becomes cheerful and cheerful. Life is filled with colorful colors and brings pleasure. Craving for cigarettes is completely absent.

At 7-8 months, the teeth become white, the yellow plaque disappears (subject to daily brushing). The vocal cords are restored, so the voice is normalized, it ceases to be hoarse. The perception of tastes and smells is heightened. At 9-11 months, there is no craving for smoking during the day, but many complain that they dream of cigarettes. By a year without tobacco, the body recovers so much that the likelihood of a heart attack and stroke is reduced by 2 times.

But it must be borne in mind that the less experience of a smoker, the better his body will recover. After all, nicotine can cause changes at the genetic level, as a result of which children can be born with various disabilities. In women who previously smoked, pregnancy and childbirth in most cases proceed with complications.

What is forbidden to do when a person quits smoking

The period of smoking cessation is very difficult for many also because there are a number of restrictions at this time. So, it is not recommended to take any medications for at least 3 months after quitting cigarettes. During menstruation, a woman should not quit smoking, as this can lead to rapid weight gain.

You can not eat harmful foods. You need to revise your diet to include fresh fruits and vegetables, as well as other ingredients rich in vitamins and minerals. In the early days, it is advisable to eat only dairy-plant foods, which will allow the body to more easily cope with a stressful situation.

How to help the body

To make it easier to quit smoking, you need to help your body. It is necessary to tune in to the fact that it will be difficult to completely quit smoking, it is necessary even on the same day as the person decides about it. It is important to set a clear goal for yourself, for which you need to achieve a positive result. Such motivation can be the preservation of family or health, the desire to conceive a child, go in for sports and other reasons. This will make it easier to adhere to the rules related to smoking.

In the first month, it is important to give your body a maximum of vitamins. They can be ingested both from food and from special medications. At the pharmacy, you can buy vitamin complexes that promote rapid recovery (for example, "Aevit" or "Multitabs").

Drink a glass of warm milk every morning on an empty stomach. But if asthma has appeared due to smoking, you can drink it only after consulting an allergist.

To speed up the normalization of skin tone, you can use natural face masks based on honey, egg yolk and milk. They are suitable for both women and men who look after their appearance.

It is also important to monitor your physical activity. Toxins and toxins are quickly eliminated from the body, which receives a sufficient amount of physical activity. It is recommended to do exercises in the morning, walk, breathe fresh air as much time as possible.

Of course, quitting smoking is a very difficult and time-consuming process. There is no easy way to reduce the intensity of stress-related symptoms. But the result will not be long in coming, and after a few months the person will feel relief.

Every smoker eventually comes to a decision to give up the addiction. Most often, it is not possible to do this the first time, because at certain stages self-control is lost and cigarettes again become a part of everyday life.

In order for smoking cessation to be as comfortable as possible and to have a lasting result, it is necessary to mentally prepare for it. Knowing all the possible pitfalls of his own consciousness, quitting smoking is easier to cope with periods of withdrawal and temporary weakness.

Starting and quitting smoking after a long period is stressful for the body. Such a shake-up can lead to a number of unpleasant consequences. Quitting smoking, many people say that they start to get sick more often. For some, this becomes a reason to doubt the correctness of their decision. However, this condition is normal. In medical language, it is called withdrawal symptoms - a term applied to various types of addictions, including alcohol and drug addiction.

Important! Withdrawal syndrome (withdrawal) consists of abrupt changes in the body, which is accustomed to the regular intake of certain substances. This means that after getting rid of daily intoxication, the organs and blood will begin to intensively cleanse, remove the poisons accumulated in the cells. That is, they will have to work hard and adapt to their new life.

To avoid abrupt changes in smoking cessation, it is recommended to reduce the number of cigarettes gradually. But this advice is not suitable for everyone. Many will remain smokers if they do not quit overnight.

Symptoms of quitting smoking

1. Failure of the immune system - leads to an exacerbation of chronic diseases and the emergence of new ailments.
2. The body's resistance to infections and viruses decreases. Inflammation of the mucous membranes, runny nose, conjunctivitis, nasal congestion and signs of SARS occur.
3. Changes in blood vessels and heart function can provoke surges in blood pressure, arrhythmias, headaches and dizziness.
4. The restructuring of the gastrointestinal tract can be accompanied by indigestion, bloating, a constant desire to eat, and stomach discomfort.
5. Cleansing the body of toxins and tar causes a cough with the release of dark clots of phlegm. With it, the entire accumulated layer of soot, contaminated mucus and tar is removed from the bronchi and lungs.
6. Lethargy and weakness, depression, increased anxiety - these are the features of the psychological state of a person who has recently quit smoking. Most of the energy is spent on restructuring the body, so there is not enough vitality for work and ordinary affairs. Plus, from time to time, an old habit reminds of itself; at times it becomes very difficult to hold on, which is even more depressing.
7. Insomnia or restless sleep in the early days of rejection is a natural condition. Difficulty falling asleep even when sleepy. Sleep is intermittent, chaotic, leads to increased fatigue and decreased performance.

All these troubles can scare a person, make him regret the decisive and correct step on the path to health. It is important to remember that the symptoms are temporary, they will go away on average 2-3 weeks, and the normal state of health will return. The body needs time to switch to a new mode of operation. But after a total cleaning and general cleaning of all organs, it will function even better, and the sores will go away.

Important! The most important thing in the early stages is to keep the target in a constant field of vision. You don't need to be upset about gaining weight, especially if you have a strong inclination towards it. Do not scold yourself for the excesses eaten. The main thing is not to smoke, the rest is secondary.

Some more motivated people manage to avoid the fourth stage, but this is rather an exception to the rule.

Motivation and consistency

So that your efforts are not wasted and you do not have to quit smoking several times, you need to clearly articulate the motivation and write it down on a sheet. It is better to place the list in a conspicuous place, for example, attach it with magnets to the refrigerator. When in doubt, reread what you have written down and remind yourself that smoking interferes with your happiness.

A motivating list can include:

• good health (lack of shortness of breath, vascular problems, cough);
• a positive example for children to whom you say that smoking is bad, but show it differently;
• calmness and absence of gloomy thoughts about death and oncology;
• excellent condition of the skin, teeth;
• fresh breath;
• increased self-esteem, a reason to be proud of yourself.

Each list will be supplemented with items that are important to him. There doesn't have to be a lot of them. The main thing is that they are of great importance to you. Please note that the list contains positive aspects that will come into your smoking-free life. No need to get hung up on the negative, heightened anxiety appears from it.

Attention! A systematic approach to smoking cessation is important. Someone can be helped by various plasters, pills, magnets, acupuncture. For some, the most effective is a new hobby that grabs attention, distracts from cigarettes. Consistency is also expressed in the relentless pursuit of the goal. Only with a serious and consistent attitude to business will you succeed.

How to Quit Smoking Comfortably and Not Rush

Attention! Why is quitting smoking so hard? To a non-smoker, the problem seems far-fetched, and smoke inhalation is a dubious pleasure. The smoker gets so used to the process and sensations associated with smoking that he ceases to think of himself without it. That is, dependence is formed both at the physiological and psychological levels.

It's hard to say which is harder to overcome physical or moral cravings. What stops a person from finally parting with cigarettes? This is the fear of being alone with your problems without support and support. In this sense, the chorus from Viktor Tsoi's song can become a smoker's anthem: "... if you have a pack of cigarettes in your pocket, then everything is not so bad today." Anxiety interferes with quitting the poison or makes you go to other extremes - instead of using tobacco, chew a lot, suck candy, and eat all the time.

The emotional sphere during the period of quitting smoking is very vulnerable, it can be protected in several ways:

Attention! It is important to be busy in order to avoid thoughts of a cigarette and nervous breakdowns. This is the key to peace of mind that will help keep from mistakes.

When you quit smoking, celebrate new changes in yourself every day. For example, how the taste of food has changed, how pleasant and easy it has become to breathe. As you celebrate achievements, you will become even more convinced that there is no turning back. Only forward - to a healthy and happy life! read on our website.

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