How to quit smoking: effective methods and strategies

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How to quit smoking: effective methods and strategies

Chapter 1: understanding of nicotine dependence

Nicotine dependence is a complex state that combines physical and psychological traction to nicotine, the main component of tobacco products. Before proceeding with any methods of refusing smoking, it is necessary to deeply understand the nature of this dependence.

1.1 Physiological aspects of dependence:

Nicotine affects the brain, stimulating the release of dopamine neurotransmitter, which causes a sense of pleasure and satisfaction. With regular use of nicotine, the brain adapts, reducing the production of dopamine in a natural way. As a result, the smoker begins to need nicotine to maintain the normal level of dopamine and avoid the symptoms of cancellation.

  • Nicotine receptors: Nicotine is associated with nicotine acetylcholine receptors (Nachrs) in the brain. The chronic effect of nicotine leads to an increase in the number of these receptors, which enhances the need for nicotine for their stimulation.
  • Nicotine metabolism: The liver metabolizes nicotine at different speeds in different people. A faster metabolism can lead to a stronger dependence and more frequent smoke breaks.
  • Symptoms of cancellation: When nicotine is stopped, the body begins to experience the symptoms of cancellation, which include:
    • Irritability and anxiety
    • Difficulties with concentration
    • Bad mood and depression
    • Headaches
    • Insomnia
    • Increased appetite
    • Anxiety
    • Slowing heart rhythm
    • Craving

1.2 Psychological aspects of dependence:

Smoking often becomes a habit associated with certain situations, emotions and social context. Psychological dependence can be even stronger than physical, since it is rooted in behavioral patterns and emotional associations.

  • Conditional reflexes: Smoking can be associated with morning coffee, breaks at work, communicating with friends or stressful situations. These associations form conditional reflexes that cause a craving for smoking in case of appropriate triggers.
  • Emotional smoking: Many smokers use cigarettes as a way to cope with stress, anxiety, boredom or sadness. This forms emotional dependence when smoking becomes a familiar mechanism for overcoming negative emotions.
  • Social smoking: The influence of the social environment plays an important role in the development and maintenance of dependence. Smoking in the company of friends or colleagues can become part of social identity and a way to fit into the group.
  • Fear of failure: Failures in previous attempts to quit smoking can give rise to fear and uncertainty in their own abilities, which complicates subsequent attempts.

1.3 Assessment of the degree of dependence:

Determining the degree of nicotine dependence is an important step for choosing the most suitable strategy for rejecting smoking. There are several tools for assessing addiction, including the FAGERSTRAM test.

  • Fasterstrem test for nicotine addiction: This test consists of six questions that evaluate the frequency of smoking, the number of cigarettes smoked, the time of the first cigarette after waking up and other factors. The test results allow you to determine the degree of nicotine dependence:
    • 0-2 points: Very low dependence
    • 3-4 points: Low dependence
    • 5 points: Average dependence
    • 6-7 points: High dependence
    • 8-10 points: Very high dependence
  • Assessment of psychological dependence: Independently evaluate how much smoking is associated with your emotions, habits and social environment. Keep a smoking diary, noting the time, place, situation and cause of each smoke break. This will help identify the main triggers and develop strategies to overcome them.

Chapter 2: Motivation and preparation for the rejection of smoking

Motivation is a key factor in success in the rejection of smoking. It is necessary to clearly understand the reasons why you want to quit smoking, and constantly maintain this motivation. Preparation for the rejection of smoking includes planning, installing a specific date and informing loved ones about their intention.

2.1 Strengthening motivation:

  • Make a list of reasons: Write down all the reasons you want to quit smoking. These can be health considerations, saving money, improving appearance, protecting loved ones from passive smoking and increasing self -esteem. Pass this list regularly to maintain your motivation.
  • Imagine the advantages: Visualize the positive changes that will occur in your life after refusing smoking. Imagine how your health improves, how you can spend more time with your family and friends without worrying about cigarettes, and how your self -confidence will increase.
  • Turn to statistics and facts: Check out statistical data on the dangers of smoking and its consequences for health. Learn about the risks of developing lung cancer, cardiovascular diseases, chronic obstructive lung disease (COPD) and other diseases associated with smoking.
  • Remember about loved ones: Think about how your smoking affects your loved ones. Passive smoking is harmful to children and other family members. Your rejection of smoking will be the best gift for them.
  • Establish goals: Determine the specific goals that you want to achieve after refusing smoking. For example, you want to play sports, travel or improve your financial situation. These goals will be additional motivation for you.

2.2 Planning of smoking refusal:

  • Select the date: Install a specific date when you quit smoking. This will give you time to prepare and allow you to psychologically tune in to the rejection of smoking. Choose a date when you will be relatively free from stress and can focus on your goal.
  • Replace your decision: Tell your loved ones, friends and colleagues about your intention to quit smoking. Their support and understanding will help you cope with difficulties. Ask them not to smoke in your presence and support you in difficult times.
  • Change your habits: Determine the situations and places that are associated with your smoking. Try to avoid these triggers or change your habits to reduce smoking craving. For example, if you are used to smoking after eating, try replacing a cigarette with a walk or chewing elastic band.
  • Get rid of cigarettes: Remove all cigarettes, lighters and ashtrays from your home, car and workplace. This will help you avoid temptation and reduce smoking craving.
  • Prepare for the symptoms of cancellation: Learn about possible symptoms of cancellation and develop strategies to overcome them. Be prepared for irritability, anxiety, headaches and other unpleasant sensations. Buy in advance nicotin replacement drugs or other products that will help you cope with the symptoms of cancellation.
  • Develop an action plan for traction: Imagine that you are experiencing a strong craving for a cigarette. What will you do in this case? Develop a specific action plan that will help you get distracted from traction and avoid a smoke break. It can be a walk, a conversation with a friend, physical exercises or deep breathing.
  • Explore available methods: Check out various methods of refusal of smoking, such as nicotin replacement therapy, drugs, psychotherapy and alternative methods. Choose a method that suits you best, given your degree of dependence, personal preferences and health status.

2.3 Choosing a method of refusal of smoking:

There are many methods of rejecting smoking, each of which has its own advantages and disadvantages. It is important to choose a method that meets your needs and preferences.

  • Cold shower: A complete rejection of smoking at once. This method requires strong will and motivation. It can be effective for people with low or medium -sized dependence.
  • Gradual decline: A gradual decrease in the number of cigarettes smoked over a certain period of time. This method can be more comfortable for people with a high degree of dependence.
  • Nicotin -replacement therapy (NZT): The use of nicotine plasters, chewing gum, pastilles, inhalers or nasal sprays to reduce the symptoms of cancellation. NZT helps to reduce smoking craving and facilitates the process of rejection of smoking.
  • Medicines: The use of drugs such as Bupropion (Zyban) or Vareniklin (Champix), which help reduce smoking craving and alleviate the symptoms of cancellation. These drugs should be prescribed by a doctor.
  • Psychotherapy: A visit to a therapist or participation in group classes in order to get support and learn to cope with the psychological aspects of addiction. Cognitive-behavioral therapy (KPT) is an effective method of psychotherapy to refuse smoking.
  • Alternative methods: The use of acupuncture, hypnosis or herbal products to refuse smoking. The effectiveness of these methods is not scientifically proven, but some people find them useful.

Chapter 3: Nicotin -replaced therapy (NZT)

Nicotin -replacement therapy (NZT) is a method of treating nicotine dependence, which consists in the use of drugs containing nicotine to relieve symptoms of cancellation. NZT allows you to gradually reduce the need for nicotine and facilitates the process of rejection of smoking.

3.1 Types of NZT:

  • Nicotine patchmings: The patchings that are glued to the skin and gradually release nicotine into the blood. Plasters provide a constant level of nicotine during the day and help reduce smoking craving. There are various dosages of plasters, which are gradually reduced for several weeks.
  • Nicotine chewing gum: Gum containing nicotine that release nicotine during chewing. Gum allow you to control the flow of nicotine into the body and use them in case of craving for smoking.
  • Nicotine lozenges: Leaders containing nicotine, which slowly dissolve in the mouth and release nicotine. The loaves are convenient to use and allow you to control the flow of nicotine into the body.
  • Nicotine inhalers: Devices that imitate the smoking process and deliver nicotine to the lungs. Inhalers can help cope with psychological dependence and alleviate the symptoms of cancellation.
  • Nicotine sprays for the nose: Sprays that deliver nicotine to the blood through the mucous membrane of the nose. Sprays provide the rapid intake of nicotine into the body and help to quickly cope with smoking craving.

3.2 Advantages of NZT:

  • Relief symptoms of cancellation: NZT helps reduce irritability, anxiety, headaches and other symptoms of cancellation, which facilitates the process of refusal of smoking.
  • Reducing smoking traction: NZT helps to reduce smoking craving, which avoids smoke breaks and maintain its determination to quit smoking.
  • Controlled nicotine receipt: NZT allows you to control the flow of nicotine into the body and gradually reduce the dosage, which facilitates the process of refusing nicotine.
  • Safety: NZT is a safe method of treating nicotine dependence, if used in accordance with the instructions.

3.3 Disadvantages of NZT:

  • Side effects: NZT can cause side effects, such as nausea, dizziness, headaches, skin irritation (when using plasters) and heartburn (when using chewing gum and loafers).
  • Dependence on NZT: In rare cases, NZT can lead to dependence on nicotine contained in the drugs. Therefore, it is important to gradually reduce the dosage of NZT and follow the doctor’s recommendations.
  • Price: NZT can be an expensive method of treating nicotine dependence.

3.4 Rules for using NZT:

  • Consult a doctor: Before using the NZT, consult a doctor to make sure that this method is suitable for you and has no contraindications.
  • Follow the instructions: Read the instructions for the use of NZT and follow them thoroughly. Do not exceed the recommended dosage.
  • Do not smoke during the use of NZT: Do not smoke during the use of NZT to avoid an overdose of nicotine.
  • Gradually reduce the dosage: Gradually reduce the dosage of the NZT in accordance with the recommendations of the doctor.
  • Do not use NZT for too long: Do not use NZT longer than the recommended period of time to avoid dependence on nicotine contained in the drugs.

Chapter 4: Medicine drugs for rejection of smoking

In addition to NZT, there are drugs that can help in the refusal of smoking. These drugs affect the brain, reducing the craving for nicotine and relieved the symptoms of cancellation. It is important to note that these drugs should be prescribed by a doctor and used under his supervision.

4.1 Bupropion (Zyban):

Bupropion is an antidepressant that is used to treat nicotine dependence. It affects neurotransmitters in the brain, such as dopamine and norepinephrine, which play a role in the development of dependence. Bupropion helps reduce smoking craving and alleviate the symptoms of cancellation, such as irritability, anxiety and depression.

  • How to use: Bupropion is usually taken for 7-12 weeks. Treatment begins 1-2 weeks before the date of refusal of smoking. The dosage gradually increases during the first week, and then maintained at a certain level.
  • Side effects: Bupropion can cause side effects, such as insomnia, dry mouth, headaches, nausea and constipation. In rare cases, the bupopion can cause convulsions.
  • Contraindications: Bupropion is contraindicated for people with epilepsy, bipolar disorder, bulimia or anorexia, as well as people taking certain antidepressants.

4.2 Vareniklin (Champix):

Vareniklin is a drug that affects nicotine receptors in the brain. It partially activates these receptors, reducing the craving for nicotine and blocking the effect of nicotine coming from cigarettes. Vareniklin helps reduce smoking craving and alleviate the symptoms of cancellation, and also reduces smoking pleasure.

  • How to use: Vareniklin is usually taken for 12 weeks. Treatment begins 1-2 weeks before the date of refusal of smoking. The dosage gradually increases during the first week, and then maintained at a certain level.
  • Side effects: Vareniklin can cause side effects, such as nausea, headaches, insomnia, unusual dreams and constipation. In rare cases, dumplings can cause depression, anxiety and suicidal thoughts.
  • Contraindications: Vareniklin is contraindicated for people with serious mental disorders, as well as people who have allergies to dumplings.

4.3 Nortriptillin and Clonidine:

These drugs are antidepressants and antihypertensive agents, respectively. Although they are not approved by FDA specifically for refusing smoking, the study showed that they can help reduce the symptoms of cancellation and craving for nicotine in some people. They are usually used as a second line, when other treatment methods are ineffective.

  • How to use: Nectriptylin usually begins to take 10-28 days before the date of refusal of smoking. Clonidine can be started earlier or on the day of rejection of smoking. Dosages are regulated by a doctor depending on the human reaction and tolerance.
  • Side effects: Nectriptylin can cause dry mouth, constipation, blurred vision and drowsiness. Clonidine can cause dry mouth, dizziness, drowsiness and low blood pressure.
  • Contraindications: Nectriptylin is contraindicated in people with certain diseases of the heart and people taking Mao inhibitors. Clonidine should be used with caution in people with low blood pressure or heart diseases.

4.4 General recommendations for the use of drugs:

  • Consult a doctor: Before using any drugs for refusing smoking, be sure to consult a doctor. He will appreciate your health status, determine which drug is best for you, and prescribe the correct dosage.
  • Follow the instructions: Read the instructions for the use of the drug thoroughly and follow them. Do not exceed the recommended dosage.
  • Report side effects: If you experience any side effects during the use of the drug, immediately inform your doctor about it.
  • Do not look at the preparation suddenly: Do not stop taking the drug suddenly without consulting a doctor. The doctor can gradually reduce the dosage to avoid the symptoms of cancellation.
  • Use drugs combined with other methods: Medicines are most effective when they are used in combination with other methods of smoking refusal, such as psychotherapy and a change in lifestyle.

Chapter 5: Psychotherapy and consultations

Psychotherapy plays an important role in refusing smoking, especially for people with a strong psychological dependence. Psychotherapy helps to identify and change behavioral patterns associated with smoking, as well as learn to cope with stress and other factors that cause smoking craving.

5.1 Cognitive-behavioral therapy (KPT):

KPT is an effective method of psychotherapy that helps change the negative thoughts and behavior associated with smoking. KPT is focused on identifying triggers that cause smoking craving and developing strategies to overcome them.

  • How the KPT works:
    • Detection of triggers: The psychotherapist helps the patient to identify situations, places, emotions and thoughts that cause a craving for smoking.
    • Development of strategies: The psychotherapist helps the patient develop strategies to overcome smoking traction. These strategies may include avoiding triggers, replacing smoking with other activities, using relaxation techniques and changing negative thoughts.
    • Changing behavioral patterns: The psychotherapist helps the patient change the behavioral patterns associated with smoking. For example, if the patient is used to smoking after eating, the therapist may offer him to replace the cigarette with a walk or chewing elastic band.
    • Relapse prevention: The psychotherapist helps the patient develop an action plan in case he begins to smoke again. This plan may include an appeal for supporting friends or family, visiting a psychotherapist or using nicotin replacement therapy.

5.2 Motivation counseling:

Motivation counseling is a psychotherapy method that helps strengthen the patient’s motivation to refuse smoking. The psychotherapist helps the patient to realize the reasons why he wants to quit smoking, and overcome the doubts and fears associated with the rejection of smoking.

  • How motivational counseling works:
    • Expression of sympathy: The psychotherapist expresses sympathy for the patient and recognizes the difficulties associated with the rejection of smoking.
    • Development of inconsistencies: The psychotherapist helps the patient to realize the inconsistency between his current behavior (smoking) and his goals and values.
    • Resistance: The psychotherapist avoids confrontation with the patient and respects his choice.
    • Support for self -efficiency: The psychotherapist supports the patient’s belief in his strength and ability to successfully quit smoking.

5.3 Group classes:

Group classes are an effective way to get support and exchange experience with other people who are also trying to quit smoking. Group classes are conducted by qualified specialists who provide information about nicotine dependence, methods of refusal of smoking and strategies for overcoming traction to smoking.

  • Advantages of group classes:
    • Support: Participation in group classes allows you to get support from other people who understand the difficulties associated with the rejection of smoking.
    • Exchange of experience: Participants in group classes can exchange experience and learn about strategies that turned out to be effective for other people.
    • Motivation: Group classes can strengthen the motivation for the rejection of smoking and increase confidence in their abilities.
    • Information: Qualified experts provide information about nicotine dependence, methods of refusing smoking and strategies for overcoming craving for smoking.

5.4 Online resources and applications:

There are many online resources and applications that can help in refusal of smoking. These resources provide information about nicotine dependence, methods of refusal of smoking, strategies for overcoming craving for smoking, and also allow you to track progress and receive support from other people.

  • Examples of online resources and applications:
    • SmokeFree.gov: The official website of the US National Institute of Cancer, dedicated to the rejection of smoking.
    • QuitNow!: An application for smartphones, which allows you to track progress, receive support from other users and find useful information.
    • Craving To Quit!: An application for smartphones, which uses the principles of KPT to help in overcoming craving for smoking.

Chapter 6: Alternative methods of rejection of smoking

In addition to traditional methods, such as NZT and drugs, there are alternative methods that some people consider useful to refuse smoking. However, it is important to note that the effectiveness of these methods is not always confirmed by scientific research.

6.1 Acupuncture:

Acupuncture is a treatment method that consists in introducing thin needles into certain points on the body. Some people claim that acupuncture can help reduce smoking craving and alleviate the symptoms of cancellation. However, scientific studies do not definitely confirm the effectiveness of acupuncture in the refusal of smoking.

6.2 hypnosis:

Hypnosis is a state of consciousness, characterized by increased suggestibility. Some people claim that hypnosis can help change the subconscious associations associated with smoking and reduce the craving for nicotine. However, scientific studies do not clearly confirm the effectiveness of hypnosis in the refusal of smoking.

6.3 Herbal remedies:

There are many herbal products that claim that they can help in refusal of smoking. Some of these products contain herbs that may have a calming or antidepressant effect. However, the effectiveness of herbal products in the refusal of smoking is not scientifically proven, and they can cause side effects.

6.4 Electronic cigarettes:

Electronic cigarettes are devices that heat the liquid containing nicotine and form the steam that is inhaled by the user. Some people use electronic cigarettes as a means for refusing smoking, since they allow you to receive nicotine without harmful substances contained in tobacco smoke. However, the long -term consequences of using electronic health cigarettes are not yet known for health, and they can maintain nicotine dependence. Many health organizations do not recommend using electronic cigarettes as a means of smoking.

6.5 Yoga and meditation:

Yoga and meditation are practices that help reduce stress and improve the general health. Some people claim that yoga and meditation can help reduce smoking craving and alleviate the symptoms of cancellation. Regular yoga and meditation can help develop awareness and learn how to cope with stress without smoking.

6.6 The importance of a critical approach:

When considering alternative methods of rejection of smoking, it is important to show a critical approach and evaluate the scientific evidence of their effectiveness. Before using any alternative method, consult a doctor to make sure that he is safe for you and has no contraindications.

Chapter 7: overcoming difficulties and preventing relapses

Refusal of smoking is a complex process that requires time, effort and perseverance. In the process of refusing smoking, difficulties can occur, such as severe craving for cigarettes, symptoms of cancellation and stressful situations. It is important to be prepared for these difficulties and develop strategies to overcome them. The prevention of relapses is a key aspect of maintaining long -term freedom from smoking.

7.1 Overcoming smoking traction:

Craving craving is a strong desire to smoke a cigarette. Traction can occur in response to certain triggers, such as the type of cigarett, the smell of tobacco smoke, stressful situations or certain places and people. The traction usually lasts a few minutes, and it is important to know how to cope with it to avoid a smoke break.

  • Strategies for overcoming traction:
    • Distracted: Take care of something that will distract you from traction, for example, call a friend, watch a movie, read a book or do a few physical exercises.
    • Respiratory exercises: Make a few deep breaths and exhalations to calm down and relax.
    • Drink water: Drink a glass of water to satisfy your thirst and distract yourself from traction.
    • Get chewing gum: Get chewing gum without sugar to take your mouth and distract from the thrust.
    • Clean your teeth: Cover your teeth to refresh your breath and get rid of the taste of cigarettes.
    • Visualize: Imagine that you successfully overcome traction and remain free from smoking.
    • Remind yourself of the reasons: Remind yourself of the reasons why you want to quit smoking. Read your list of reasons or present the advantages of life without cigarettes.

7.2 Management Symptoms of Cancellation:

Symptoms of cancellation can be unpleasant, but they are temporary and usually pass within a few weeks. It is important to know how to manage the symptoms of cancellation in order to facilitate the process of refusing smoking.

  • Symptoms Management Symptoms:
    • Irritability: Avoid stressful situations, practice relaxation techniques, such as yoga or meditation, and get enough sleep.
    • Difficulties with concentration: Take short breaks during work or study in order to relax and restore concentration of attention.
    • Bad mood and depression: Communicate with friends and family, do your favorite business and, if necessary, seek help from a therapist.
    • Headaches: Take an anesthetic, do the head massage and drink enough water.
    • Insomnia: Observe sleep mode, avoid using caffeine and alcohol before bedtime and use relaxation techniques.
    • Increased appetite: Eat healthy food, avoid snacks and engage in physical exercises.
    • Anxiety: Practice relaxation techniques, such as deep breathing or progressive muscle relaxation, and seek help from a therapist, if anxiety becomes unbearable.

7.3 Aviation of triggers:

Triggers are situations, places, emotions and people who cause a craving for smoking. Availability of triggers can help reduce smoking craving and prevent smoke breaks.

  • Strategies for avoiding triggers:
    • Determine your triggers: Keep a smoking diary to identify the main triggers.
    • Avoid triggers: Try to avoid situations, places and people who cause your smoking craving.
    • Change your habits: If you are used to smoking in certain situations, try changing your habits. For example, if you are used to smoking after eating, replace the cigarette with a walk or chewing elastic band.
    • Go around the smokers side: If you know that people will smoke in a certain place, try to avoid this place.

7.4 Cope with stress:

Stress can be a strong trigger for smoking. It is important to learn how to cope with stress without cigarettes.

  • Stress management strategies:
    • Relaxation techniques: Practice relaxation techniques such as deep breathing, meditation or yoga.
    • Exercise: Do physical exercises to relieve stress and improve mood.
    • Hobbies: Take your favorite business to escape from stress and enjoy.
    • Communication: Communicate with friends and family to get support and share your feelings.
    • Time management: Learn to plan your time to avoid overload and stress.

7.5 Relapse prevention:

Relapse is a return to smoking after a period of abstinence. Relapses happen often, and it is important not to despair, but to use them as an opportunity for training and growth.

  • Relaxing strategies:
    • Do not be self -confident: Do not think that you completely got rid of addiction and can smoke one cigarette. One cigarette can lead to a return to smoking.
    • Avoid temptations: Avoid situations, places and people who can cause you to smoke.
    • Have an action plan: Develop an action plan in case you start smoking again. This plan may include an appeal for supporting friends or family, visiting a psychotherapist or using nicotin replacement therapy.
    • Forgive yourself: If you still fell off and smoked a cigarette, do not blame yourself and do not despair. Forgive yourself and continue to move forward.
    • Learn in mistakes: Analyze what led to relapse, and try to avoid repeating these errors in the future.
    • Seek for help: If it is difficult for you to cope with the situation yourself, seek help from a doctor, a psychotherapist or a support group.

7.6 Long -term support:

Refusal of smoking is a long -term process that requires constant support. Continue maintaining your motivation, avoid triggers and do stress. Regularly visit a doctor or psychotherapist to get support and tips. Join the support group to exchange experience with other people who are also trying to quit smoking. Remember that you are not alone in your struggle, and you have everything you need to become free from smoking.

Chapter 8: The role of family support and friends

Support for family and friends plays an important role in the success of smoking. Support can be emotional, practical and informational. It is important that the family and friends understand the difficulties associated with the rejection of smoking, and provide support and assistance.

** 8.1 as a family and friends can help

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