How to quit smoking: tips and support

Do Not Separate the Following Headings with Anything Other than a Hard Return. How to quit smoking: advice and support preparations for the rejection of smoking, the choice of the method of refusal of smoking, drug support in case of rejection of smoking, psychological support in refusing smoking changes in the lifestyle for a successful refusal of smoking, overcoming the symptoms of relaxation, supporting close ones in the process of refusal of smoking resources to help abandon the alternative methods of smoking smoking myths and truth On the abandonment of smoking what is happening to the body after refusing smoking successful stories of rejection of smoking for tips for those who throw smoking in old age, refusal of smoking and pregnancy refusal to smoking and chronic diseases refusal to smoking and overweight to maintain motivation in the process of rejecting smoking

How to quit smoking: tips and support

Smoking is a serious dependence that has a destructive effect on health. Refusal of smoking is one of the most important steps that you can take to improve your well -being and extend your life. This path can be complicated, but with the correct preparation, support and strategies it will be completely overcome. It is important to understand that there is no universal solution, and what works for one person may not be suitable for another. In this article we will consider various aspects of smoking refusal, provide practical advice and offer support options that will help you successfully get rid of this bad habit.

Preparation for the rejection of smoking

Before proceeding with the rejection of smoking, it is necessary to carefully prepare. This stage is the key for a successful result, as it allows you to realize the seriousness of the problem and develop a strategy of action.

1. Awareness and motivation: The first step is to realize why you want to quit smoking. Write down all the reasons on paper: improvement of health, saving money, caring for loved ones, increasing self -esteem, etc. Review this list periodically to maintain motivation.

2. Analysis of habit: It is important to understand when and why you smoke. Keep a smoking diary for a few days or weeks. Write out each smoked cigarette, time, place, situation, mood and degree of necessity. This will help to identify triggers – situations that provoke the desire to smoke.

3. Date setting: Choose a specific date for refusing smoking. This will give you time to prepare morally and physically. It is advisable to choose a date when you do not plan any stressful events.

4. Information of others: Tell us about your decision to family, friends and colleagues. Their support and understanding will be very important in the process of refusal. Ask them not to smoke in your presence and not offer you cigarettes.

5. Encoming Preparation: Get rid of all cigarettes, ashtrays and lighters of the house, in the car and at the workplace. Improte the room to get rid of the smell of tobacco.

6. Alternative classes planning: Think in advance what you will do in moments when you usually smoke. It can be physical exercises, walks in the fresh air, reading, hobbies or communication with friends.

7. Consultation with a doctor: Discuss with the doctor possible methods of refusal of smoking, including drug support. It will help you choose the best option, given your health status and individual characteristics.

8. Determining the strategy for overcoming traction: Think in advance how you will cope with the desire to smoke. It can be relaxation techniques, breathing exercises, chewing gum or candies.

9. Preparation for the symptoms of cancellation: Be prepared for possible symptoms of cancellation, such as irritability, anxiety, headache, sleep disturbance and increased appetite. Find out in advance how to alleviate these symptoms.

10. Psychological training: Tune in to a positive result. Believe in your strength and remember that the rejection of smoking is an investment in your health and future.

Choosing a method of rejection of smoking

There are several methods of rejecting smoking, and the choice of optimal depends on individual preferences, degree of dependence and health status. It is important to remember that there is no magic pill, and success depends on your motivation and readiness to make efforts.

1. Full refusal (the method of “cold turkey”): This method involves a sharp rejection of smoking. It requires strong will and determination. Suitable for people with moderate dependence and those who are ready to withstand the symptoms of cancellation.

2. A gradual decrease in the number of cigarettes smoked: This method involves a gradual decrease in the amount of cigarettes smoked over a certain period of time. It allows the body to gradually adapt to a decrease in nicotine levels.

3. Replacing cigarettes with nicotin -replacement therapy (NZT): NZT involves the use of nicotine plasters, chewing gum, candy, inhalers or nasal sprays to reduce the symptoms of cancellation. NZT allows you to receive nicotine without harmful substances contained in cigarette smoke.

4. Drug therapy: Includes the use of drugs that help reduce the craving for nicotine and alleviate the symptoms of cancellation. Such drugs include Bupropion and Vareniklin.

5. Combined approach: The combination of several methods, for example, NZT and psychological support, can increase the chances of success.

6. Alternative methods: They include the use of hypnosis, acupuncture and other methods, the effectiveness of which is not scientifically proven.

When choosing a method of refusal of smoking, the following factors must be taken into account:

• The degree of nicotine dependence: It is determined using special tests (for example, FAGERSTRAM test).
• Health status: The presence of chronic diseases can affect the choice of the method.
• Individual preferences: Some people prefer a sharp refusal, others – a gradual decline.
• Availability of resources: The presence of support from the family, friends, specialists.
• Financial capabilities: The cost of various methods can vary.

Medication support for the rejection of smoking

Medication therapy can greatly facilitate the process of rejection of smoking, reduce craving for nicotine and alleviate the symptoms of cancellation. However, before taking any drugs, it is necessary to consult a doctor.

1. Nicotin -replacement therapy (NZT):

   • Nicotine patchmings: Provide the gradual release of nicotine during the day, reducing smoking craving. There are plasters with different dosage of nicotine, which are gradually reduced.
   • Nicotine chewing gum: Provide the rapid intake of nicotine into the body, helping to cope with a sudden desire to smoke.
   • Nicotine candies: They act similarly to chewing gum, but more convenient to use.
   • Nicotine inhalers: I simulate the smoking process, allowing you to obtain nicotine through the respiratory tract.
   • Nicotine sprays for the nose: Provide the fastest intake of nicotine in the body, but can cause irritation of the nasal mucosa.

2. Bupropion (Zyban): An antidepressant that helps reduce the craving for nicotine and alleviate the symptoms of cancellation. It is accepted as prescribed by a doctor, usually a few weeks before the planned date of refusal of smoking.

3. Vareniklin (Champix): Blocks nicotine receptors in the brain, reducing smoking pleasure and craving for nicotine. It is accepted as prescribed by the doctor, starting a few weeks before the planned date of refusal of smoking.

It is important to remember that drug therapy is not a panacea. It should be combined with psychological support and a change in lifestyle. When using medicines, it is necessary to strictly follow the doctor’s recommendations and monitor possible side effects.

Psychological support for the rejection of smoking

Psychological support plays an important role in the process of rejection of smoking. It helps to cope with the emotional and behavioral aspects of addiction, as well as maintain motivation.

1. Individual consultation with a psychologist or psychotherapist: A specialist will help to identify the causes of smoking, develop strategies for overcoming traction, and learn how to cope with stress and anxiety.

2. Group therapy: Participation in support groups for abandoning smoking allows you to exchange experience, to receive support from other people in a similar situation, and learn new skills.

3. Cognitive-behavioral therapy (KPT): The method of psychotherapy, which helps change the negative thoughts and behavior associated with smoking. KPT teaches to recognize triggers, develop alternative behavior strategies and cope with the desire to smoke.

4. Telephone support lines: Many organizations offer telephone support lines for abandoning smoking. Consultants can provide information, support and tips.

5. Online support: There are various online forums, chats and groups on social networks, where you can get support from other people who quit smoking.

6. Self -help: Reading books, articles and watching video materials about the rejection of smoking can help get information and motivation.

It is important to remember that seeking psychological help is not a sign of weakness. This is a manifestation of care for your health and desire to successfully overcome dependence.

Changes in lifestyle for a successful rejection of smoking

A change in lifestyle plays an important role in a successful rejection of smoking. A healthy lifestyle helps to reduce the craving for nicotine, alleviate the symptoms of cancellation and improve overall well -being.

1. Healthy nutrition: Proper nutrition helps to reduce smoking craving and control weight. It is recommended to consume a lot of fruits, vegetables, whole grain products and low -fat protein. Fatty, sweet and processed food should be avoided, as it can increase the desire to smoke.

2. Physical activity: Regular physical exercises help reduce stress, improve mood and get distracted from the desire to smoke. It is recommended to engage in physical activity at least 30 minutes a day, for example, walking, running, swimming or yoga.

3. Sufficient sleep: The lack of sleep can increase stress and craving for smoking. It is recommended to sleep at least 7-8 hours a day.

4. Stress management: Stress is one of the main triggers of smoking. It is necessary to learn how to effectively cope with stress, for example, with the help of relaxation, meditation, yoga or breathing exercises.

5. Avoiding triggers: Try to avoid situations, places and people who are associated with smoking. If this is not possible, think in advance how you will cope with the desire to smoke.

6. Replacing bad habits useful: Instead of smoking, you can do something useful and pleasant, for example, reading, hobbies, communicating with friends or walks in the fresh air.

7. Restriction of alcohol and caffeine: Alcohol and caffeine can strengthen the desire to smoke. It is recommended to limit their use or completely abandon them for the duration of smoking.

8. Support for social ties: Communication with friends and family who support your decision to quit smoking can help you remain motivated and cope with difficulties.

Overcoming symptoms of cancellation

Symptoms of cancellation are unpleasant physical and psychological sensations that arise after the cessation of nicotine use. They are temporary and usually reach the peak during the first few days or weeks after refusing smoking.

1. Irritability and anxiety: Symptoms of cancellation can cause irritability, anxiety and anxiety. To cope with these symptoms, you can use relaxation techniques, breathing exercises, meditation or yoga.

2. Headache: Headache is a common symptom of cancellation. To alleviate the headache, you can take anesthetic, lie down in a quiet dark place or make a cool compress.

3. Sleep violation: Symptoms of cancellation can cause insomnia or sleep disturbance. To improve sleep, you can create a relaxing atmosphere in the bedroom, avoid the use of caffeine and alcohol before bedtime, engage in physical activity during the day and observe a regular sleep regime.

4. Strengthening appetite: Nicotine suppresses appetite, so after refusing smoking, appetite may intensify. To avoid weight gain, it is necessary to monitor nutrition, consume a lot of fruits, vegetables and whole grains, as well as engage in physical activity.

5. Cough: Smoking damages the lungs, and after refusing smoking, the body begins to cleanse toxins, which can cause a cough. To facilitate the cough, you can drink a lot of liquids, use an air humidifier and avoid irritating substances, such as tobacco smoke and contaminated air.

6. Constipation: Symptoms of cancellation can cause constipation. To improve digestion, you need to use a lot of fiber, drink a sufficient amount of liquid and engage in physical activity.

7. Carry for nicotine: The craving for nicotine is a strong desire to smoke. To cope with the thrust, you can use nicotin -replacement therapy, chew chewing gum or candies, engage in physical activity, be distracted by other classes or seek support for friends, family or specialists.

Prevention of relapses

Relapse is a return to smoking after a period of abstinence. Relapses are a common phenomenon, and it is important to understand that one relapse does not mean failure. It is important to learn from your mistakes and continue to fight dependence.

1. Triggers definition: It is necessary to identify situations, places and people who provoke the desire to smoke. Try to avoid these triggers or think in advance how you will cope with traction in these situations.

2. Development of a strategy for overcoming traction: Think in advance how you will cope with the desire to smoke. It can be relaxation techniques, breathing exercises, chewing gum or candies.

3. Support for social ties: Communication with friends and family who support your decision to quit smoking can help you remain motivated and cope with difficulties.

4. Self-help: It is important to take care of your physical and mental health. Take physical activity regularly, eat correctly, sleep enough and devote time to classes that bring you pleasure.

5. Avoiding alcohol and drugs: Alcohol and drugs can reduce self -control and increase the risk of relapse.

6. Bug training: If a relapse occurs, do not despair. Analyze the situation to understand what the relapse provoked, and develop a strategy to avoid repetition in the future.

7. Recourse: If you experience difficulties in preventing relapse, seek help from a specialist. A psychologist or psychotherapist can help you develop effective strategies for overcoming traction and cope with emotional problems that can contribute to relapse.

Support for relatives in the process of smoking

Support for loved ones plays an important role in the process of rejection of smoking. Friends and family can provide emotional support, motivation and help in overcoming difficulties.

1. Understanding and sympathy: It is important that loved ones understand that the rejection of smoking is a complex process that can be accompanied by unpleasant symptoms of cancellation. Show sympathy and patience.

2. Support and motivation: Support a person who quitting smoking, and remind him of the reasons why he decided to quit. Praise it for every success achieved and support weakness in moments.

3. Avoiding temptations: Do not smoke in the presence of a person who throws smoking, and do not offer him cigarettes. Remove from the house all cigarettes, ashtrays and lighters.

4. Assistry: Offer help in doing household chores so that a person quitting smoking could devote more time to rest and relaxation.

5. Joint classes: Offer to engage in physical activity together, walk in the fresh air or do other pleasant things in order to distract from the desire to smoke.

6. Search for information: Learn more about the refusal of smoking and the symptoms of cancellation to better understand what is happening with a person who quit smoking, and how you can help him.

7. Recourse: If you feel that you cannot provide the necessary support yourself, offer to seek help from a specialist.

Help of specialists

Application for help to specialists can significantly increase the chances of successful rejection of smoking.

1. Doctor: The doctor can assess the state of health, determine the degree of nicotine dependence, prescribe drug therapy and give recommendations on a change in lifestyle.

2. Psychologist or psychotherapist: A psychologist or psychotherapist can help identify the causes of smoking, develop strategies for overcoming traction, learn to cope with stress and anxiety and maintain motivation.

3. Smoking consultant: A consultant to refuse smoking is a specialist who has knowledge and experience in the field of smoking. He can provide information, support and tips, as well as help develop an individual smoking refusal plan.

4. Support groups: Participation in support groups for abandoning smoking allows you to exchange experience, to receive support from other people in a similar situation, and learn new skills.

Resources to help quit smoking

There are many resources that can help quit smoking.

1. National Support Telephone lines: Provide free consultation and support by phone.

2. Websites: Many organizations have websites with information about the rejection of smoking, tips and resources.

3. Mobile applications: There are mobile applications that help to track progress, receive reminders and tips, as well as find support.

4. Books and brochures: You can find many books and brochures about the rejection of smoking in libraries and bookstores.

5. Local support groups: Many communities have local support groups for abandoning smoking.

Alternative methods of smoking

There are alternative methods of smoking refusal, the effectiveness of which is not scientifically proven, but which can help some people.

1. Hypnosis: Hypnosis is a state of trance in which a person becomes more susceptible to suggestion. The hypnotherapist can use hypnosis to help change the negative thoughts and behavior associated with smoking.

2. Acupuncture: The acupuncture is a method of traditional Chinese medicine, which involves the introduction of thin needles into certain points on the body. It is believed that acupuncture can help reduce the craving for nicotine and alleviate the symptoms of cancellation.

3. Electronic cigarettes: Electronic cigarettes are devices that heat the liquid containing nicotine and produce steam that is inhaled. Some people use electronic cigarettes as a transitional stage in the refusal of smoking, but their safety and effectiveness as a means of refusal of smoking have not been fully studied. It is important to remember that electronic cigarettes also contain nicotine and can cause addiction.

4. Plant remedies: Some plant agents, such as lobelia and St. John’s wort, can help reduce the craving for nicotine and alleviate the symptoms of cancellation. However, before using herbal products, it is necessary to consult a doctor, as they can interact with other drugs.

Myths and the truth about the rejection of smoking

There are many myths about the rejection of smoking that may impede the successful overcoming dependence.

1. Myth: It is very difficult to quit smoking.
   Is it true: Refusal of smoking can be difficult, but this is quite possible. With proper preparation, support and strategies, you can successfully quit smoking.

2. Myth: After refusing smoking, I will definitely gain weight.
   Is it true: The weight gain after refusing smoking is possible, but is not inevitable. Proper nutrition and physical activity will help control weight.

3. Myth: Nicoten -replacement therapy is dangerous.
   Is it true: Nicoten -replacement therapy is safe and effective when used in accordance with the doctor’s recommendations. It allows you to get nicotine without harmful substances contained in cigarette smoke.

4. Myth: One relapse means failure.
   Is it true: One relapse does not mean failure. It is important to learn from your mistakes and continue to fight dependence.

5. Myth: You can quit smoking only with drugs.
   Is it true: You can quit smoking without drugs, but drug therapy can greatly facilitate the process.

6. Myth: Smoking is just a bad habit, but not dependent.
   Is it true: Smoking is a serious dependence caused by a nicotine that requires a serious approach to treatment.

7. Myth: If I smoked for a long time, then throw it late.
   Is it true: It’s never too late to quit smoking. Refusal of smoking at any age brings health benefits.

What happens to the body after refusing smoking

After abandoning smoking in the body, positive changes occur, which lead to improvement of health and well -being.

1. After 20 minutes: The pulse and blood pressure are normalized.

2. After 12 hours: The level of carbon monoxide in the blood returns to normal.

3. After 2 weeks – 3 months: The blood circulation and function of the lungs improves.

4. After 1-9 months: Cough and shortness of breath are reduced.

5. After 1 year: The risk of a heart attack is halved.

6. After 5 years: The risk of a stroke is reduced to a non -smoker level.

7. In 10 years: The risk of lung cancer is halved.

8. After 15 years: The risk of heart disease becomes the same as that of non -smoker.

In addition, smoking refusal improves taste and sense of smell, increases energy and improves the appearance of the skin.

Successful stories of rejection of smoking

Successful stories of rejection of smoking can become a source of inspiration and motivation for those who are just starting their way to freedom from nicotine.

1. Anna’s story: Anna smoked for 20 years and repeatedly tried to quit, but always returned to a bad habit. After the next deterioration in health, she decided to seek help from a psychologist. With the help of cognitive-behavioral therapy, Anna learned to cope with stress and anxiety without cigarettes and successfully quit smoking.

2. The story of Mikhail: Mikhail was an avid smoker and did not believe that he could leave. After chronic bronchitis was diagnosed with him, he decided to try nicotin replacement therapy. With the help of nicotine plasters and chewing gum, Mikhail was able to gradually reduce nicotine levels and successfully quit smoking.

3. Elena History: Elena smoked from adolescence and considered smoking an integral part of her life. After she found out that she was pregnant, she decided to quit smoking for the health of her child. With the help of the support of her husband and friends, Elena was able to overcome dependence and give birth to a healthy baby.

Tips for throwing smoking in old age

Refusing smoking in old age can be difficult, but it is also extremely important for improving health and quality of life.

1. Consultation with a doctor: Before starting to quit smoking, consult your doctor. He can evaluate your health status and give recommendations on the most suitable methods for refusing smoking.

2. Gradual refusal: The gradual decrease in the number of cigarettes smoked can be more comfortable than a sharp refusal.

3. Nicotin -replaced therapy: Nicoten -replacement therapy can help reduce the symptoms of cancellation.

4. Social support: Communication with friends, family and support groups can help you remain motivated.

5. Physical activity: Physical activity can help reduce stress and improve mood.

6. Healthy nutrition: Healthy nutrition can help control weight and improve overall well -being.

7. A reminder of the advantages: Remind yourself of the advantages of smoking, such as improving health, increasing energy and reducing the risk of diseases.

Refusal of smoking and pregnancy

Refusal of smoking during pregnancy is one of the most important steps that a woman can take to protect the health of her child.

1. Immediate refusal: The sooner you quit smoking during pregnancy, the better for you and your child.

2. Consultation with a doctor: Consult a doctor about the methods of smoking refusal, which are safe during pregnancy.

3. Support for loved ones: Ask for support from your partner, family and friends.

4. Avoiding triggers: Avoid situations, places and people who are associated with smoking.

5. Respiratory exercises and relaxation: Respiratory exercises and relaxation can help cope with stress and anxiety.

6. A reward of yourself: Reward yourself for every success achieved.

Refusal of smoking and chronic diseases

Refusal of smoking is especially important for people with chronic diseases such as heart disease, lungs and diabetes.

1. Consultation with a doctor: Consult a doctor about the methods of smoking refusal, which are safe and effective for you.

2. Compliance with the doctor’s recommendations: Strictly follow the doctor’s recommendations regarding medicine and lifestyle changes.

3. Health monitoring: Regularly visit a doctor to monitor the health status and identify possible complications.

4. Support for social ties: Communication with friends, family and support groups can help you remain motivated and cope with difficulties.

5. Gradual refusal: The gradual decrease in the number of cigarettes smoked can be more comfortable than a sharp refusal.

Refusal of smoking and excess weight

Refusal of smoking can lead to weight gain, as nicotine suppresses appetite. However, proper nutrition and physical activity will help control weight.

1. Healthy nutrition: Use a lot of fruits, vegetables, whole grain products and low -fat protein. Avoid fatty, sweet and treated food.

2. Physical activity: Practice at least 30 minutes a day.

3. Drink a lot of water: Drink enough water to remain hydrated and feel full.

4. Avoid stress seals: Learn to cope with stress without food.

5. Regular weighing: Weigh regularly to control weight and take measures in time, if necessary.

Maintaining motivation in the process of rejection of smoking

Maintenance of motivation is a key factor in success in the process of rejection of smoking.

1. A reminder of the reasons: Remind yourself of the reasons why you decided to quit smoking.

2. Setting goals: Set small goals and reward yourself for their achievement.

3. Visualization Success: Imagine how you will feel after quitting smoking.

4. Search for support: Communicate with people who support your decision to quit smoking.

5. Self-help: Take care of your physical and mental health.

6. Do not give up: If a relapse occurs, do not despair. Learn in your mistakes and continue to fight addiction.

7. Recognize your success: Praise yourself for every day spent without cigarettes.