Destroying the chain: full guide to rejection of smoking and alcohol
Part 1: Understanding the enemy: Smoking
1.1 nicotine dependence: enslavement mechanism
Nicotine, the main active ingredient of cigarettes, is a powerful neurotoxin and one of the most causing dependence of substances known to man. Its ability to quickly penetrate into the brain and interact with nicotine acetylcholine receptors (NACHRS) underlies its enslaving action.
1.1.1 Neurochemical effects: When binding to Nachrs, nicotine releases neurotransmitters, such as dopamine, serotonin and norepinephrine. Dopamine, often called the “hormone of pleasure”, plays a key role in the brain reward system. The ejection of dopamine creates a feeling of pleasure and satisfaction, which the smoker quickly begins to associate with smoking. Serotonin affects mood and appetite, and norepinephrine increases vigilance and concentration.
1.1.2 Formation of habit: A repeated effect of nicotine leads to adaptation of the brain. Nachrs become more sensitive and their number increases (Upregulation). This means that the smoker requires more nicotine to get the same effect, which leads to tolerance and an increase in cigarette consumption. When the level of nicotine in the blood falls, the brain experiences the “cancellation syndrome”, which manifests itself in the form of irritability, anxiety, depression, difficulties with concentration of attention and a strong desire to smoke (thrust).
1.1.3 Psychological dependence: In addition to physiological dependence, smoking is closely related to psychological factors. Smoking often becomes a way to cope with stress, boredom, loneliness or other negative emotions. Smokers often associate smoking with certain situations, places or people, which creates conditional reflexes. For example, smoking after eating, during a break at work or during a conversation with a friend, can become an automatic habit.
1.2 Physical consequences of smoking: disaster for the body
Smoking inflicts a crushing blow to all body systems, significantly increasing the risk of developing many serious diseases.
1.2.1 respiratory system: Smoking is the main cause of chronic obstructive lung disease (COPD), including chronic bronchitis and emphysema. Chronic bronchitis is characterized by inflammation and narrowing of the respiratory tract, which leads to cough with sputum and difficulty breathing. Emphysema is the destruction of alveoli (tiny air bags in the lungs), which reduces the surface for gas exchange and causes shortness of breath. Smoking also increases the risk of lung cancer, trachea, bronchi and larynx. In addition, smoking weakens the immune system, making smokers more susceptible to respiratory tract infections, such as pneumonia and influenza.
1.2.2 Cardiovascular system: Nicotine and other chemicals in tobacco smoke damage blood vessels, contributing to the development of atherosclerosis (the formation of plaques on the walls of arteries). This leads to narrowing of the arteries, which complicates the blood flow and increases the risk of heart attacks, strokes, angina pectoris and peripheral diseases. Smoking also increases blood pressure and heart rate, increasing the load on the heart.
1.2.3 Risk of cancer: Smoking is associated with an increased risk of developing cancer of almost all organs, including lungs, mouth, throat, esophagus, stomach, pancreas, kidneys, bladder, cervix and leukemia. Tobacco smoke contains more than 70 carcinogenic substances that damage DNA and lead to uncontrolled cell growth.
1.2.4 Other consequences: Smoking also has a negative effect on other body systems. It can cause:
- Farm problems: In men, smoking can reduce the number of sperm and worsen their mobility. In women, smoking can complicate conception, increase the risk of ectopic pregnancy and premature birth.
- Osteoporosis: Smoking weakens the bones and increases the risk of fractures.
- Skin problems: Smoking causes premature skin aging, wrinkles and face complexion.
- Vision problems: Smoking increases the risk of cataracts and age -related macular degeneration.
- Dental problems: Smoking leads to diseases of the gums, loss of teeth and unpleasant odor from the mouth.
1.3 Motivation to refuse smoking: why should you quit
Awareness of harm done by smoking is an important step towards the rejection of this bad habit. However, for successful overcoming dependence, strong motivation is necessary.
1.3.1 Improvement: Refusal of smoking brings immediate and long -term health benefits. A few hours after the last cigarette, the level of carbon monoxide in the blood is normalized. After a few days, the taste and smell improves. After a few weeks, blood circulation and function of the lungs improve. After a few years, the risk of heart disease, lung cancer and other diseases decreases.
1.3.2 Increase in life expectancy: Smokers live on average 10 years less than non -smokers. Refusal of smoking at any age increases life expectancy. The sooner you quit smoking, the more benefits you get.
1.3.3 Improving the quality of life: Refusal of smoking improves the quality of life in many aspects. Physical endurance improves, fatigue decreases, sleep improves, self -esteem and self -confidence are increasing. You cease to be dependent on cigarettes and get freedom of choice.
1.3.4 Economic benefits: Smoking is an expensive habit. Calculate how much money you spend on cigarettes per month, year, ten years. Refusal of smoking will save you a significant amount of money that can be spent on other goals.
1.3.5 Caring for loved ones: Passive smoking is harmful to the health of others, especially children. Refusal of smoking protects your loved ones from the harmful effects of tobacco smoke.
1.3.6 Personal example: If you have children, the rejection of smoking will be a great example of a healthy lifestyle for them. You reduce the likelihood that they will start smoking in the future.
1.4 Preparation for the rejection of smoking: Victory planning
Refusal of smoking is a complex process that requires careful preparation and planning.
1.4.1 set the date of refusal: Select a specific date when you plan to quit smoking. This will give you time to prepare morally and physically.
1.4.2 Report your decision: Tell your friends, family and colleagues about their decision to quit smoking. Their support will help you stay on the right track.
1.4.3 Change your environment: Eliminate all triggers that remind you of smoking. Get rid of cigarettes, lighters and ashtrays. Avoid places and situations that are usually associated with smoking.
1.4.4 Develop a strategy for overcoming traction: Cutting craving is a normal reaction to the refusal of nicotine. Develop a strategy that will help you cope with the traction. It can be chewing chewing gum, use healthy snacks, physical exercises, meditation or communication with friends.
1.4.5 Prepare the list of reasons: Make a list of reasons why you want to quit smoking. Read this list when you want to smoke.
1.4.6 Consult a doctor: The doctor can help you choose the most suitable method of smoking, including nicotine replacement therapy (NZT) or medicine.
1.5 Methods of rejection of smoking: The choice of weapons
There are many methods of rejecting smoking, and the choice of the most effective method depends on the individual characteristics and degree of dependence.
1.5.1 “Cold turkey”: This method involves a complete rejection of smoking on one day. It can be effective for people with strong will and a small degree of dependence. However, it is difficult for many people to quit smoking a “cold turkey” due to severe cancellation.
1.5.2 Nicotine Preventive therapy (NZT): NZT involves the use of nicotine plasters, chewing gum, candies, sprays or inhalers to gradually reduce nicotine levels in the body. NZT helps alleviate the symptoms of cancellation syndrome and reduce smoking craving.
1.5.3 drugs: There are drugs that are allowed according to the prescription, such as Bupropion (Zyban) and Vareniklin (Champix), which help reduce smoking craving and alleviate the symptoms of cancellation syndrome. These drugs do not contain nicotine and act directly on the brain.
1.5.4 Psychological support: Psychological support, such as individual or group therapy, can be very effective in the process of smoking. Therapy helps to identify and overcome the psychological factors that support smoking.
1.5.5 Alternative methods: Some people find alternative methods, such as acupuncture, hypnosis or electronic cigarettes. However, the effectiveness of these methods is not scientifically proven.
1.6 The fight against traction and cancellation syndrome: overcoming obstacles
The craving for smoking and cancellation syndrome is the main obstacles to the rejection of smoking. It is important to know how to deal with them.
1.6.1 Strategies for overcoming traction:
- Replace smoking with other activities: When you want to smoke, do something else, for example, take a walk, read the book, listen to music or talk to a friend.
- Distracted: Focus on something else to get distracted from traction.
- Set aside smoking: Tell yourself that you will wait 10 minutes before casing. Usually traction passes in a few minutes.
- Breathe deeply: Deep breathing helps to relax and reduce traction.
- Avoid triggers: Avoid places and situations that are usually associated with smoking.
- Chew chewing gum or eat a healthy snack: Chewing chewing gum or the use of a healthy snack helps to take your mouth and distract from traction.
1.6.2 Management of symptoms of cancellation syndrome:
- Irritability: Try to avoid stressful situations and engage in relaxing activities such as yoga or meditation.
- Anxiety: Regular physical exercises can help reduce anxiety.
- Depression: If you feel depressed, talk to a doctor or psychologist.
- Difficulties with concentration: Try to avoid distracting factors and take breaks during work.
- Insomnia: Observe sleep mode and avoid caffeine use before bedtime.
- Increased appetite: Eat healthy food and avoid overeating.
1.7 maintenance of remission: holding victory
Refusal of smoking is not a one -time event, but a continuous process. It is important to take measures to maintain remission and prevent relapse.
1.7.1 Avoid triggers: Continue to avoid places and situations that are usually associated with smoking.
1.7.2 Be prepared for traction: Come on smoking can occur even a few months or years after refusing smoking. Be prepared for traction and have a plan how to cope with it.
1.7.3 seek support: Continue to communicate with friends, family and other people who support you.
1.7.4 Do not give up: If you fell off and lit a cigarette, do not despair. Consider this as a temporary failure and continue to move to your goal.
1.7.5 Remember the advantages: Remind yourself of the advantages of smoking, such as improving health, increasing life expectancy, improving the quality of life and economic benefits.
Part 2: Overcoming the temptation: Alcohol
2.1 alcohol dependence: destruction mechanism
Alcohol dependence, also known as alcoholism or disorder caused by alcohol (AUD), is a chronic recurrent brain disease, characterized by uncontrolled alcohol consumption, despite the negative consequences.
2.1.1 Neurobiological changes: Chronic alcohol consumption causes significant changes in the structure and function of the brain. Alcohol affects several neurotransmitter systems, including GABA (gamma-aminomatic acid), glutamate and dopamine.
- GABA: Alcohol enhances the effect of the GABA, the main brake neurotransmitter in the brain. This leads to relaxation, a decrease in anxiety and a deterioration in coordination of movements.
- Glutamate: Alcohol suppresses the effect of glutamate, the main exciting neurotransmitter in the brain. This leads to a decrease in cognitive functions, a deterioration in memory and impaired learning.
- Dofamine: Alcohol stimulates the release of dopamine, which causes a sense of pleasure and satisfaction. This strengthens the habit of drinking alcohol.
Over time, the brain adapts to the constant effect of alcohol. Nachrs become less sensitive, and brain reward systems become less responsive to other stimuli except alcohol. This leads to tolerance when more alcohol is required to get the same effect. When the level of alcohol in the blood falls, the brain experiences the “cancellation syndrome”, which manifests itself in the form of anxiety, irritability, tremor, sweating, nausea, vomiting and in severe cases – cramps and delirium trends (white fever).
2.1.2 Genetic predisposition: Genetic factors play an important role in the development of alcohol dependence. Studies show that children of alcoholics have a higher risk of alcohol dependence, even if they were adopted by non -alcoholics.
2.1.3 Psychological and social factors: Psychological factors, such as stress, depression, anxiety and low self -esteem, can contribute to the development of alcohol dependence. Social factors, such as pressure from peers, cultural norms and accessibility of alcohol, also play an important role.
2.2 Physical consequences of alcohol abuse: Slow suicide
Alcohol abuse causes serious damage to all organs and systems of the body.
2.2.1 liver: The liver is the main organ responsible for alcohol metabolism. Chronic abuse of alcohol leads to fatty liver dystrophy (steatosis), alcoholic hepatitis (liver inflammation) and cirrhosis of the liver (the formation of scar tissue in the liver). The liver cirrhosis can lead to liver failure, bleeding from the veins of the esophagus, ascite (fluid accumulation in the abdominal cavity) and liver encephalopathy (impaired brain function).
2.2.2 Cardiovascular system: Alcohol abuse increases the risk of changing cardiomyopathy (weakening of the heart muscle), arrhythmias (heart rhythm disorders), hypertension (high blood pressure) and stroke.
2.2.3 Nervous system: Alcohol abuse damages nerve cells and leads to peripheral neuropathy (numbness and tingling in the hands and legs), dementia (reduction of cognitive functions), depression, anxiety and other mental disorders. Alcoholic polyneuritis develops due to a deficiency of thiamine (vitamin B1) caused by alcohol abuse, which leads to impaired sensitivity and motor function in the limbs. Vernika-Korsakov encephalopathy is a severe neurological disorder caused by a deficiency of thiamine, which is characterized by confusion, a violation of coordination of movements and loss of memory.
2.2.4 gastrointestinal tract: Alcohol abuse causes gastritis (inflammation of the gastric mucosa), a stomach ulcer and duodenum, pancreatitis (inflammation of the pancreas) and esophagus cancer, stomach and colon.
2.2.5 Cancer: Alcohol abuse is associated with an increased risk of developing cancer of the oral cavity, throat, esophagus, liver, breast and colon.
2.2.6 Other consequences: Alcohol abuse can also cause:
- Immunodeficiency: Alcohol weakens the immune system, making people more susceptible to infections.
- Farm problems: In men, alcohol abuse can reduce testosterone levels and worsen sperm quality. In women, alcohol abuse can violate the menstrual cycle and complicate conception.
- Osteoporosis: Alcohol weakens the bones and increases the risk of fractures.
- Skin problems: Alcohol causes the expansion of blood vessels on the skin, which leads to redness of the face and the appearance of vascular stars.
- Congenital defects: The use of alcohol during pregnancy can lead to fetal alcoholic syndrome (FAS), which is characterized by mental retardation, physical defects and behavioral problems.
2.3 Motivation to abandon alcohol: Return to life
Awareness of the destructive consequences of alcohol abuse is an important step towards recovery. However, for successful overcoming dependence, strong motivation is necessary.
2.3.1 Improvement: Refusal of alcohol brings immediate and long -term health benefits. The liver function improves, the risk of heart disease, cancer and other diseases decreases.
2.3.2 Improving mental health: Refusal of alcohol can improve mood, reduce anxiety and depression, improve sleep and increase self -esteem.
2.3.3 Improvement of relations: Alcohol abuse often leads to problems in relations with family, friends and colleagues. Refusal of alcohol can improve relations and restore trust.
2.3.4 Improving the financial situation: Alcohol abuse is an expensive habit. Refusal of alcohol will save you a significant amount of money that can be spent on other goals.
2.3.5 Improving career capabilities: Alcohol abuse can adversely affect your career. Refusal of alcohol can improve your performance and discover new opportunities.
2.3.6 Return of control: Refusal of alcohol allows you to regain control of your life and make conscious decisions.
2.4 Preparation for the rejection of alcohol: Building the foundation
Refusal of alcohol is a complex process that requires careful preparation and planning.
2.4.1 Define the goal: Decide whether you want to completely abandon alcohol or simply reduce its consumption.
2.4.2 Consult a doctor: The doctor can evaluate your health status and recommend the most suitable treatment plan.
2.4.3 Make a plan: Develop a specific plan how you will refuse alcohol. Include specific steps in the plan, such as a decrease in the amount of alcohol that you drink every day, avoiding the places where you usually drink and search for support.
2.4.4 Report your decision: Tell your friends, family and colleagues about their decision to abandon alcohol. Their support will help you stay on the right track.
2.4.5 Change your environment: Eliminate all triggers that remind you of alcohol. Get rid of alcoholic beverages in the house. Avoid places and situations that are usually associated with alcohol use.
2.4.6 Find support: Join the support group, such as “anonymous alcoholics” (AA), or consult a psychologist or psychotherapist.
2.5 methods of treating alcohol dependence: the path to recovery
There are several methods of treating alcohol dependence, and the choice of the most effective method depends on the individual characteristics and degree of dependence.
2.5.1 Detoxification: Detoxification is the process of cleansing the body of alcohol. It is usually held in a hospital or rehabilitation center under the supervision of a doctor. During detoxification, drugs can be used to relieve symptoms of cancellation symptoms.
2.5.2 drugs: There are drugs that help reduce traction to alcohol and alleviate the symptoms of cancellation syndrome. These include:
- Disuphms (antabus): This drug causes unpleasant symptoms (nausea, vomiting, redness of the face) when drinking alcohol.
- Naltrexone (Vivitrol): This drug blocks opioid receptors in the brain, reducing the pleasure received from alcohol consumption.
- Ackprosat (compromise): This drug helps to restore the balance of neurotransmitters in the brain, reducing the craving for alcohol.
2.5.3 Psychotherapy: Psychotherapy, such as cognitive-behavioral therapy (KPT), motivational interviews (mi) and group therapy, can help people with alcohol dependence to change their thinking and behavior associated with alcohol use.
2.5.4 Rehabilitation: Rehabilitation centers provide a structured environment where people with alcohol dependence can get intensive therapy and support. Rehabilitation can be outpatient or stationary.
2.5.5 Self -help: Self -help groups, such as “anonymous alcoholics” (AA), provide people with alcohol dependence on the opportunity to share their experience, support each other and learn to cope with problems.
2.6 fight against traction and cancellation syndrome: passing through the storm
The craving for alcohol and cancellation syndrome is the main obstacles to the rejection of alcohol. It is important to know how to deal with them.
2.6.1 Strategies for overcoming traction:
- Replace alcohol use with other activities: When you want to drink, do something else, for example, take a walk, read the book, listen to music or talk to a friend.
- Distracted: Focus on something else to get distracted from traction.
- Put alcohol use: Tell yourself that you will wait 10 minutes before drinking. Usually traction passes in a few minutes.
- Breathe deeply: Deep breathing helps to relax and reduce traction.
- Avoid triggers: Avoid places and situations that are usually associated with alcohol use.
- Eat a healthy snack: The use of a healthy snack helps to take your mouth and distract from the thrust.
2.6.2 Management of symptoms of cancellation syndrome:
- Anxiety: Try to avoid stressful situations and engage in relaxing activities such as yoga or meditation.
- Insomnia: Observe sleep mode and avoid caffeine use before bedtime.
- Nausea and vomiting: Eat light food and drink a lot of liquids.
- Tremor: Try to relax and avoid physical activity.
- Convulsions: Seek medical help if you have started convulsions.
2.7 maintenance of remission: sobriety preservation
Refusal of alcohol is not a one -time event, but a continuous process. It is important to take measures to maintain remission and prevent relapse.
2.7.1 Avoid triggers: Continue to avoid places and situations that are usually associated with alcohol use.
2.7.2 be prepared for the thrust: The craving for alcohol can occur even a few months or years after abandoning alcohol. Be prepared for traction and have a plan how to cope with it.
2.7.3 seek support: Continue to communicate with friends, family and other people who support you.
2.7.4 Do not give up: If you broke and drank, do not despair. Consider this as a temporary failure and continue to move to your goal.
2.7.5 Remember the advantages: Remind yourself of the advantages of alcohol rejection, such as improving health, improving mental health, improving relationships, improving financial situation and improving career capabilities.
2.7.6 Develop new interests: Find new hobbies and classes that will help you fill out the time that used to eat alcohol.
2.7.7 control stress: Learn to manage stress healthy ways, such as physical exercises, meditation or communication with friends.
2.7.8 regularly visit the doctor: Visit a doctor regularly to control your health and receive support.
Part 3: Auxiliary tools and resources
3.1 Psychological support: Specialist help
Professional psychological assistance plays an important role in the process of abandoning bad habits.
3.1.1 individual therapy: Individual therapy allows you to work with a psychologist or psychotherapist one on one, studying personal causes of dependence, developing strategies for overcoming traction and changing the negative patterns of thinking and behavior. Cognitive-behavioral therapy (KPT) is a particularly effective method aimed at changing thoughts, feelings and behavior associated with smoking or drinking alcohol.
3.1.2 Group therapy: Group therapy provides an opportunity to communicate with other people who are faced with similar problems. Exchange of experience, support and inspiration from other members of the group can be very useful in the process of recovery.
3.1.3 Family therapy: Dependence affects not only the dependent, but also his family. Family therapy helps family members understand dependence, improve communication and develop support strategies.
3.2 drug support: Pharmacological weapons
Drug therapy can be an effective addition to other methods of treating dependencies.
3.2.1 Nicotine Preventive therapy (NZT): (Only for smoking) NZT includes the use of nicotine plasters, chewing gum, candies, sprays or inhalers to gradually reduce nicotine levels in the body.
3.2.2 Medicines to reduce smoking craving: Bupropion (Zyban) and Vareniklin (Champix) are drugs that help reduce smoking craving and alleviate the symptoms of cancellation syndrome.
3.2.3 Medicines for the treatment of alcohol dependence: Disulfir (antabus), naltrexon (vivitrol) and acuprosat (campground) are drugs that help reduce traction to alcohol and maintain remission.
3.3 Internet resources and mobile applications: Technologies in the health service
There are many Internet resources and mobile applications that can help in the process of abandoning bad habits.
3.3.1 websites: Websites, such as smokefree.gov and retinalkingdrining.niaa.nih.gov, provide information about the dangers of smoking and alcohol, tips to abandon these bad habits and resources for support.
3.3.2 Mobile applications: Mobile applications, such as QUITNOW!, SMOKE FREE and Alcotrack, can help monitor progress, receive motivation and find support.
3.4 Alternative methods: Additional support
Some people find alternative methods, such as acupuncture, hypnosis, meditation and yoga. However, the effectiveness of these methods is not scientifically proven, and they should be considered as additional support, and not as the main treatment.
Part 4: A healthy lifestyle: the basis of success
The transition to a healthy lifestyle plays a key role in maintaining remission and preventing relapses.
4.1 Proper nutrition: the key to energy and good mood
Proper nutrition helps to restore the body after exposure to harmful substances and provides it with the necessary nutrients.
4.1.1 consume healthy food: Eat a lot of fruits, vegetables, whole grain products and lean proteins.
4.1.2 Limit the consumption of sugar, fats and processed products: These products can cause blood sugar levels, which can lead to traction and overeating.
4.1.3 Drink enough water: Water helps to remove toxins from the body and maintains its normal function.
4.2 Physical activity: Improving physical and mental health
Physical activity helps to reduce stress, improve mood, strengthen health and prevent weight gain.
4.2.1 do regularly: Strive for moderate physical activity at least 150 minutes a week.
4.2.2 Choose what you like: Find the form of physical activity that you like to make it easier to adhere to it.
4.2.3 Start slowly: If you are not used to physical activity, start small and gradually increase the intensity and duration of training.
4.3 Stress management: the key to the emotional balance
Stress is one of the main triggers for smoking and drinking alcohol. Learn to manage stress healthy ways.
4.3.1 Meditation and yoga: Meditation and yoga help to relax and reduce stress.
4.3.2 breathing exercises: Respiratory exercises help to calm down in stressful situations.
4.3.3 spend the time in nature: Entry walks help to relax and improve mood.
4.3.4 Communicate with friends and family: Communication with loved ones helps to cope with stress and feel more supported.
4.4 sufficient sleep: restoration of the body
A sufficient sleep is necessary to restore the body and maintain its normal function.
4.4.1 follow the sleep mode: Go to bed and wake up at the same time every day, even on weekends.
4.4.2 Create comfortable conditions for sleep: Make your bedroom quiet, dark and cool.
4.4.3 Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
Refusal of bad habits is a layer