Rejection of bad habits for health

Refusal of bad habits for health: Complete guidance

Section 1: Understanding the problem of bad habits

1.1 Definition and classification of bad habits:

Bad habits are repeated behavior models that have a negative impact on the physical, mental and social well -being of a person. They can be associated with the use of psychoactive substances, an unhealthy nutrition, a sedentary lifestyle or other destructive actions. The classification of bad habits includes:

• Habits associated with the use of psychoactive substances: Smoking, drinking alcohol, drug addiction, abuse of drugs. These habits affect the central nervous system, causing physical and psychological dependence, and also lead to serious health problems.
• Food habits: Overeating, consumption of unhealthy food (fast food, sweets, carbonated drinks), passing meals, a low nutrient diet. Improper nutrition can lead to obesity, cardiovascular diseases, diabetes and other problems.
• Habits associated with a sedentary lifestyle: A sedentary lifestyle, the lack of regular physical exercises, a long pastime in front of the screen. This increases the risk of obesity, cardiovascular diseases, osteoporosis and other problems.
• Other bad habits: Nail biting, pulling hair, picking the skin, constant deposition of affairs (procrastination), excessive passion for gambling, using non -normative vocabulary, dependence on social networks and the Internet.

1.2 Factors that contribute to the development of bad habits:

The development of bad habits is a complex process due to many factors, including:

• Genetic predisposition: Some people are genetically more susceptible to the development of dependence on psychoactive substances.
• Environment: The influence of family, friends, peers and society as a whole plays an important role in the formation of habits.
• Psychological factors: Stress, anxiety, depression, low self -esteem and other psychological problems can contribute to the development of bad habits as a way to cope with negative emotions.
• Socio-economic factors: Poverty, unemployment, social isolation and other factors can increase the risk of developing bad habits.
• Age: Teenagers and young people are especially vulnerable to the development of bad habits due to an increased tendency to risk and experimentation.
• Advertising and marketing: Aggressive advertising of alcohol, tobacco and unhealthy food can contribute to the formation of bad habits.

1.3 Dependence formation mechanisms:

Dependence is formed gradually, passing through several stages:

• Experimentation: The first experiments with a bad habit (for example, the first cigarette or an alcoholic drink).
• Regular use: Repeated use of the harmful substance or the performance of harmful effects.
• Tolerance: The need to increase the dose or frequency of use to achieve the previous effect.
• Addiction: Physical and psychological dependence on harmful substance or action. Upon cessation of use, symptoms of cancellation occur (withdrawal syndrome).
• Disruption: Return to a bad habit after a period of abstinence.

At the neurobiological level, the formation of dependence is associated with changes in the functioning of the system of remuneration of the brain, especially with the participation of a dopamine neurotransmitter. The use of psychoactive substances or the performance of pleasant actions causes the release of dopamine, which leads to a sense of pleasure and the formation of an association between action and reward. Over time, the brain adapts to the constant effect of harmful substance, and to achieve the previous level of pleasure, an increasing dose is required.

1.4 The consequences of bad health habits:

Bad habits have a destructive effect on all aspects of health:

• Physical health:
  • Cardiovascular diseases: Myocardial infarction, stroke, atherosclerosis, hypertension.
  • Respiratory diseases: Chronic bronchitis, pulmonary emphysema, lung cancer.
  • Oncological diseases: Lung cancer, cancer of the oral cavity, laryngeal cancer, esophagus cancer, stomach cancer, liver cancer, pancreatic cancer, bladder cancer.
  • Liver diseases: Cirrhosis of the liver, hepatitis.
  • Diseases of the gastrointestinal tract: Ulcer of the stomach and duodenum, gastritis, pancreatitis.
  • Obesity and diabetes: Violation of metabolism, insulin resistance.
  • Weakening of immunity: Increased susceptibility to infectious diseases.
  • Problems with reproductive function: Infertility, impotence, complications during pregnancy.
  • Premature aging: Deterioration of the condition of the skin, hair, teeth.
• Mental health:
  • Depression: Dressed mood, loss of interest in life.
  • Anxiety: Anxiety, nervousness, panic attacks.
  • Irritability: Increased sensitivity to irritants.
  • Sleep violation: Insomnia, nightmares.
  • Reducing cognitive functions: Deterioration of memory, attention, concentration.
  • Mental disorders: Psychoses, dementia.
• Social consequences:
  • Relationships problems: Conflicts with family, friends, colleagues.
  • Financial difficulties: A waste of money on bad habits, loss of work.
  • Social isolation: Alienation from society.
  • Criminal behavior: Committing crimes related to the use of psychoactive substances.

Section 2: Motivation and preparation for the rejection of bad habits

2.1 Determination of personal motivation:

The first and most important step is to understand why you want to abandon a bad habit. Motivation should be personal and significant for you. Ask yourself questions:

• Why do I want to quit this habit?
• What benefits will I get by abandoning it?
• What negative consequences are related to me to the continuation of this habit?
• How will my life change for the better if I abandon?

Write down your answers and re -read them regularly to maintain your motivation. Examples of motivation:

• Improving health and longevity.
• Increased energy and vitality.
• Improving the appearance.
• Saving money.
• Improving relations with family and friends.
• Improving self -esteem and self -confidence.
• Getting rid of guilt and shame.
• An example for children and loved ones.

2.2 Setting realistic goals:

Do not try to quit all bad habits at once. Start with one, the most important or one that is easiest to refuse. Set with realistic and specific goals. Instead of “I want to quit smoking” it is better to say “I will smoke one cigarette a day less this week.” Break a great goal into small, achievable steps.

2.3 Assessment of the degree of dependence:

Before starting the process of abandoning a bad habit, it is important to assess the degree of dependence. This will help you choose the most suitable strategy and determine whether you need professional help. To assess dependence on various substances, there are special tests and questionnaires. For example, to evaluate nicotine dependence, a Ferstrem test is used. You can also consult a doctor or psychologist for consultation.

2.4 Choosing a refusal strategy:

There are several strategies for abandoning bad habits:

• A sharp refusal: The complete cessation of the use of the harmful substance or the performance of harmful effects at once. This method can be effective for some people, but it can be difficult and cause severe symptoms of cancellation.
• Gradual decline: A gradual reduction in the dose or frequency of the use of harmful substance or the performance of harmful effects. This method allows the body to gradually adapt to changes and can be more comfortable than a sharp refusal.
• Replacement: Replacing a bad habit with a healthier alternative. For example, instead of smoking, you can chew gum or drink water.

The choice of strategy depends on the degree of dependence, individual characteristics and preferences.

2.5 Creating a supporting environment:

It is important to create a supporting environment that will help you in the process of abandoning a bad habit. This may include:

• Informing family and friends: Tell your loved ones about your decision to quit a bad habit and ask them about support.
• Avoiding triggers: Determine the situations, places or people who cause you a desire to return to a bad habit, and try to avoid them.
• Search for support group: Join the support group of people who are also trying to quit a bad habit.
• Appeal to a specialist: If it is difficult for you to cope yourself, consult a doctor, psychologist or narcologist.
• Removing reminders: Get rid of everything that reminds you of a bad habit (for example, ashtrays, cigarettes, alcohol).

2.6 Development of an action plan:

Make a detailed action plan that will help you cope with difficulties and avoid breakdowns. Include in the plan:

• Specific steps: What will you do every day to move to your goal.
• Strategies for overcoming traction: What will you do when you feel a strong desire to return to a bad habit.
• Awards for achievements: How will you reward yourself for achieving intermediate goals.
• Action plan in case of a breakdown: What will you do if you break.

Section 3: Methods and strategies for refusing specific bad habits

3.1 Refusal of smoking:

Smoking is one of the most common and dangerous bad habits. Refusal of smoking can be difficult, but this is possible and necessary for health.

• Nicotin -replacement therapy (NZT): The use of nicotine plasters, chewing gums, candies, inhalers or nasal sprays to reduce the symptoms of cancellation. NZT helps to gradually reduce dependence on nicotine.
• Medicines: The use of drugs released according to a doctor’s prescription, such as Bupropion (Zyban) or Vareniklin (Champix), to reduce smoking and cancellation symptoms.
• Psychological support: Consultations with a psychologist or participation in support groups to obtain emotional support and develop strategies for overcoming traction.
• Alternative methods: Acupuncture, hypnosis, meditation and other alternative methods can be useful for some people.
• Life change change: Regular physical exercises, healthy nutrition, enough sleep and avoiding stressful situations can help reduce smoking craving.
• Smoking appendix: There are mobile applications that help to track progress, receive tips and support.

3.2 Refusal to drink alcohol:

The use of alcohol can lead to serious problems with health and social life. Refusal of alcohol may be necessary to restore health and well -being.

• Detoxification: Conducting detoxification under the supervision of a doctor to safely remove alcohol from the body and reduce the symptoms of cancellation.
• Medicines: The use of drugs, such as disulfires (antabuse), naltrexon (Revia) or Acampral (Campral), to reduce traction to alcohol and prevent relapse.
• Psychotherapy: Cognitive-behavioral therapy (KPT), motivational interviewing and other types of psychotherapy can help change the thinking and behavior associated with alcohol.
• Rehabilitation programs: Participation in rehabilitation programs that offer an integrated approach to the treatment of alcohol dependence, including detoxification, psychotherapy and support.
• Support groups: Participation in support groups, such as “anonymous alcoholics” (AA), to obtain support and exchange experience with other people suffering from alcohol dependence.
• Life change change: Avoiding situations and places related to alcohol, the search for new hobbies and classes, the development of healthy relationships and improving self -esteem.

3.3 Changing food habits:

Unhealthy food habits can lead to obesity, diabetes and other health problems. Changing food habits can improve health and well -being.

• Gradual change: Do not try to change all your food habits at once. Start with small, realistic changes, such as replacing carbonated drinks with water or adding more vegetables and fruits to your diet.
• Power planning: Plan your food meals in advance to avoid spontaneous choice of unhealthy food.
• Cooking at home: Prepare food at home to control the ingredients and portions size.
• Moderation: Eat moderately and do not overeat. Listen to your body signals about hunger and satiety.
• Healthy snacks: Replace unhealthy snacks (chips, sweets) with healthy alternatives (fruits, vegetables, nuts).
• Conscious nutrition: Eat slowly and consciously, focusing on the taste and texture of food.
• Consultation with a nutritionist: Contact a nutritionist to obtain individual nutrition recommendations.

3.4 Overcoming a sedentary lifestyle:

A sedentary lifestyle can lead to obesity, cardiovascular diseases and other health problems. An increase in physical activity can improve health and well -being.

• Gradual increase: Do not start with intense training at once. Start with small, moderate exercises, such as walking, swimming or riding a bicycle, and gradually increase their intensity and duration.
• Regularity: Try to engage in physical exercises regularly, at least 30 minutes a day, most of the days of the week.
• The choice of classes to liking: Choose a type of physical activity that you like to make it easier to adhere to regular training.
• Inclusion of activity in everyday life: Try to include physical activity in your daily life, for example, go up the stairs instead of an elevator, go to work or to the store, take breaks to warm -up while working at the computer.
• Partner search: Find a partner for sports to maintain motivation and make training more interesting.
• Using fitness trackers: Use fitness trackers to track your activity and motivation.
• Consultation with a doctor: Consult a doctor before starting a new program of physical exercises, especially if you have any health problems.

3.5 The fight against dependence on social networks and the Internet:

Excessive use of social networks and the Internet can lead to social isolation, anxiety, depression and other problems. The limitation of the time spent on the Internet can improve mental health and quality of life.

• Set the limits of time: Set the limits of the time that you spend on social networks and the Internet, and try to adhere to them.
• Disconnect notifications: Disconnect notifications from social networks and other applications so as not to be distracted from important matters.
• Determine the time without gadgets: Set the time during the day when you do not use gadgets, for example, during meals, before bedtime or while communicating with family and friends.
• Find alternative classes: Find alternative classes that you like, for example, reading books, playing sports, communication with friends and family in real life, hobbies.
• Use blocking applications: Use applications to block access to social networks and other sites that take you a lot of time.
• Contact the psychologist: If it is difficult for you to cope yourself, contact a psychologist to receive help and support.

Section 4: overcoming difficulties and maintaining a long -term result

4.1 Training work:

Traction is a strong desire to return to a bad habit. This is a normal part of the refusal process, and it is important to learn how to cope with it.

• Determine the triggers: Determine the situations, places, people or emotions that cause you traction.
• Avoid triggers: Try to avoid triggers or learn to cope with them.
• Use diveing strategies: When you feel the traction, try to get distracted, for example, talk to a friend, do physical exercises, read a book or get up to your favorite thing.
• Practice awareness: Consciously observe your traction without trying to suppress it. Remember that traction is a temporary feeling that will pass.
• Use relaxation techniques: Practice relaxation techniques such as meditation, yoga or deep breath to reduce stress and traction.
• Remind yourself of your goals: Remind yourself of your goals and why you want to quit a bad habit.
• Support for support: Seek support for friends, family or specialist.

4.2 Overcoming symptoms of cancellation:

Symptoms of cancellation are physical and mental symptoms that occur when the harmful substance is stopped or harmful effects. Symptoms of cancellation can be unpleasant, but they are usually temporary.

• Drink a lot of water: Drink a lot of water to help the body remove toxins and reduce the symptoms of cancellation.
• Observe healthy nutrition: Observe a healthy diet to strengthen the body and improve well -being.
• Farm up: Get out to let the body relax and recover.
• Engage in physical exercises: Do physical exercises to reduce stress and improve mood.
• Use drugs: If the symptoms of the cancellation are too strong, consult a doctor who can prescribe drugs to relieve them.
• Support for support: Seek support for friends, family or specialist.

4.3 Breakdown prevention:

Disruptions are a return to a bad habit after a period of abstinence. Disruptions are a normal part of the refusal process, and it is important to learn how to cope with them.

• Determine the causes of breakdowns: Determine the situations, places, people or emotions that led to a breakdown.
• Develop an action plan in case of a breakdown: Develop an action plan that will help you cope with the breakdown and return to the right path.
• Do not blame yourself: Do not blame yourself for a breakdown. Remember that this is a normal part of the process, and it is important not to lose motivation and continue to move to your goal.
• Learn in your mistakes: Analyze what led to a breakdown, and use this experience to avoid such situations in the future.
• Support for support: Seek support for friends, family or specialist.

4.4 Life change change:

Change in lifestyle is an important part of the process of abandoning bad habits. Create a healthy and balanced lifestyle that will support your decision to give up a bad habit.

• Healthy nutrition: Observe healthy nutrition, rich in fruits, vegetables, whole grains and proteins.
• Regular physical exercises: Do physical exercises regularly, at least 30 minutes a day, most days of the week.
• Sufficient amount of sleep: Get out, at least 7-8 hours at night.
• Reducing stress: Manage stress using relaxation techniques, such as meditation, yoga or deep breathing.
• Development of healthy relationships: Develop a healthy relationship with your family, friends and partner.
• Hobbies and interests: Find the hobbies and interests that you like and which help you relax and distract from problems.
• Refusal of harmful substances: Avoid drinking alcohol, drugs and other harmful substances.

4.5 Search for professional assistance:

If it is difficult for you to cope with a bad habit yourself, seek professional help.

• Doctor: The doctor can evaluate your health, identify related diseases and prescribe the necessary treatment.
• Psychologist: A psychologist can help you cope with psychological problems that can contribute to the development of a bad habit.
• Expert in narcology: A narcologist is a doctor specializing in the treatment of dependencies. It can prescribe drugs and psychotherapy to treat dependence.
• Support groups: Support groups offer emotional support and exchange of experience with other people suffering from the same bad habit.
• Rehabilitation centers: Rehabilitation centers offer an integrated approach to the treatment of addictions, including detoxification, psychotherapy and support.

4.6 Maintaining a long -term result:

Maintaining a long -term result requires constant efforts and commitment to a healthy lifestyle.

• Continue to avoid triggers: Continue to avoid situations, places and people who can cause you a desire to return to a bad habit.
• Continue to engage in a healthy lifestyle: Continue to observe a healthy diet, engage in physical exercises, sprinkle and manage stress.
• Support for support: Contact your friends, family or specialist, if you need it.
• Remember your goals: Remember your goals and why you want to quit a bad habit.
• Be prepared for difficulties: Be prepared for the fact that in the future you may have difficulties. Remember that this is normal, and it is important not to lose motivation and continue to move towards your goal.
• Mark your success: Mark your successes and reward yourself for achieving intermediate goals.

Section 5: Additional resources and information

5.1 Websites:

• World Health Organization (WHO): www.who.int
• Ministry of Health of the Russian Federation: minzdrav.gov.ru
• National Scientific Center for Narcology: www.ncn.minzdrav.ru
• Portal about a healthy lifestyle “Takzdorovo”: Takzdorovo.ru

5.2 Books:

• Allen Carr “Easy to quit smoking”
• Anna Lemke “Addiction: Find reasons and get rid of addiction”
• James Clear “Atomic habits: how to get good habits and get rid of bad”

5.3 Applications for mobile devices:

• Smoke Free
• QuitNow!
• I Am Sober

5.4 Support groups:

• Anonymous alcoholics (AA): www.aarus.ru
• Anonymous drug addicts (AN)
• Support groups for quitting smoking

The rejection of bad habits is a complex, but an achievable process that requires effort, time and support. Do not give up if you have difficulties, and remember that every step towards a healthy lifestyle is a step towards improving your health and well -being.