The desire to get rid of nicotine addiction is a challenge for yourself. Many heavy smokers try to quit the bad habit, but only a few reach their goal.
Is it really that complicated and is there no easy way to quit smoking on your own? We offer several options to help you cope with malicious attachments at home.
The reasons for addiction
Every smoker has his own reasons for taking a cigarette. Sociologists say most tobacco addiction begins in adolescence. Young people believe that a smoked cigarette will allow them to integrate better in the company, bring them closer to their peers, allow them to open up and free themselves. Instead, nicotine addiction comes into play.
In old age, a person begins to take cigarettes to find peace and quiet in them, to stifle pain or resentment. There can be many reasons. Some don't know what to do with themselves and use smoking as a remedy for boredom. For example, when they are waiting for a bus at the bus stop or when they want to take a break from a boring, monotonous or uninteresting job. Others use cigarettes to stifle their fear of loneliness. They fear that if they refuse to support the company in the smokers' circle, they will be rejected and not understood. For others, smoking is a way to relax and release tension. In other words, smoking is an attempt to stifle an internal conflict or a desire to get rid of a problem. So how to quit smoking on your own?
Where to start
The first step in breaking your addiction is realizing that cigarettes are not good for you. On the contrary, they deprive health, beauty and youth, destroy from the inside and take away strength. Realize that by getting rid of nicotine addiction you will not lose anything. So make a firm decision to take action now. Not tomorrow, not Monday or in the new year, but this very second. Remove all attributes of smoking, fully ventilate the apartment. Throw away ashtrays and lighters, wash your curtains and clothes, change your route to get around your favorite tobacconist's, stop visiting smoking companies.
The most difficult period to quit smoking is considered to be the first 3-5 days. To reduce stress, experts recommend having several distractions available.
Tell your friends and family that you have decided to adopt a healthy lifestyle. Ask them for help and support. Take a piece of paper and write down what you get by getting rid of smoking: lower and normalize blood pressure, enrich cells with oxygen, increase body functionality, the ability to feel new tastes and smells, beautiful and uniform skin color, reduce the risk of heart attack or lung cancer, and so on. . . . Memorize the contents of the sheet or take it with you everywhere. Let this list motivate and inspire you.
The most difficult time to quit smoking is considered to be the first 3-5 days. To reduce stress, experts recommend having several distractions in stock: exercise, go to the movies or an amusement park, have good company, and so on. Therefore, even before you quit smoking, think about where and how you can occupy and distract yourself from cigarettes. The more distractions, the better.
Folk remedies
The easiest way to quit smoking on your own is to get rid of cigarettes and never handle them again. But for many people, such an act remains a matter of dreams. Therefore, they are looking for help to overcome the consequences of quitting nicotine. Folk methods are becoming invaluable helpers on this path.
One of the additional tools to facilitate the period of abstinence is to rinse the mouth with a special solution. To do this, you'll need a large coil, baking soda, and hot water. Add 1 tbsp. L. dried herbs and soda in a glass of boiling water and leave for about 1-1, 5 hours. Rinse your mouth with the prepared product every time you want to smoke. The solution tastes so disgusting that it can cause nausea or vomiting. 2-3 rinses are enough for a bunch of foul-tasting cigarettes to work on a subconscious level and any desire to touch them disappears.
Some mouthwashes who have quit smoking have prepared a different solution. They mix 1 tbsp. boiling water and 1 tbsp. L. sea salt. The action of this remedy is also aimed at discouraging the urge to smoke.
An anti-nicotine tea is a gentler remedy for tobacco addiction. In 2 tbsp. Pour 1 tsp boiling water. long black tea and 0. 5 tsp. mint, chicory, nettle, valerian and rue. Insist the solution for 15-20 minutes and consume half a glass every day. You can enhance the effect of the drug by adding honey, beetroot and lemon juice.
Another effective infusion that suppresses the urge to smoke is a decoction of cereals. Mix 100 g of oats, rye and millet and pour 1 liter of water over them. Put on fire, boil for 10 minutes, cool and strain. Take half a glass of infusion 3 times a day. Thanks to the large amount of nutrients contained in the broth, the body will be cleansed of toxins in record time and get rid of harmful addiction.
Infusions can also be prepared with other herbs. For example, from valerian, catnip and dandelion, or from plantain, St. John's wort, echinacea and calamus. Take 1 tbsp. L. of the herbs listed, pour boiling water over them, cover with a lid and leave for about 30-40 minutes. Then strain and drink several times a day instead of regular tea. All these herbs have a sedative and calming effect.
In some cases, when the urge to pull on a cigarette becomes quite unbearable, you can use a roll-up of mullein and rosemary leaves. A few puffs of this product will satisfy the smoker's desire and at the same time will not do the same harm to the tar contained in tobacco.
Breathing exercises
Long-term smoking is a very common cause of breathing difficulties. Therefore, when weaning from tobacco, it is necessary to take care of its restoration. This will speed up the cleansing of the lungs and significantly improve overall well-being.
Try performing the following exercises periodically:
- Sit up straight. Relax. Take a deep breath and hold your breath for a few seconds. Breathe out slowly. Repeat 8-10 times. You may feel a little dizzy during exercise. Don't be alarmed. This is normal and is caused by the active supply of oxygen to the brain.
- Accept the previous starting position. Inhale slowly through the nose and slowly exhale through the mouth. Take about 30 breaths. Then rest for 1 minute and start over at a slightly faster pace. In total, it is necessary to complete 5-6 cycles.
- The final exercise can be practiced while sitting or standing. Inhale deeply and fill your entire chest and then your belly with air. Hold your breath for 1-2 seconds. Exhale the air first from the abdomen, then from the lungs. Watch your spine while running. It must remain absolutely straight. Repeat 6-7 times.
Anti-nicotine diet
Giving up cigarettes is very stressful for the body. To make it happen, many start eating fatty, sweet and floury foods in unlimited quantities. This ultimately leads to noticeable weight gain. An overhaul of the refrigerator and proper diet will help to avoid such consequences. Don't bury the problem with cakes and sweets.
Try to include as many vegetables, fruits and dairy products in your diet as possible. Eat often, but gradually, so the feeling of hunger will not be a constant companion. Drink drinks with a straw, chew food thoroughly and for a long time. In the early days of quitting smoking, eat cucumbers, tomatoes, potatoes, cauliflower and eggplant. These vegetables contain small amounts of nicotine and will help reduce the craving for nicotine. It will be easier to quit smoking on your own.
Chew
Some experts recommend keeping something in your mouth when you quit smoking, replacing cigarettes with something useful. The leaders among these substitutes are the cherry tree branch and the marsh quill. As soon as your hand reaches the cigarette, grab the substitute and chew it.
Cheesy cigarettes are an excellent help in coping with psychological addiction to nicotine. Cut the cheese into thin slices, roll them into rolls and dry them slightly. Fold it in a packet instead of cigarettes. As soon as you have a strong urge to smoke, take out the cheese stick and chew it. In addition to the products listed, substitutes include carrots, apples or candied pineapple chunks.
Tips
Here are other tips for smokers with a strong psychological addiction to nicotine. They will make the process of quitting smoking easier.
- Reduce the number of cigarettes you smoke each day.
- Before dragging, do something to extend the time between smoke breaks.
- Replace natural cigarettes with electronic cigarettes and gradually reduce the amount of nicotine.
- Use a special patch. Stick it on your body every day and after 1-2 months you can finally get rid of the bad habit.
- Smokers can more easily tolerate quitting smoking using psychotherapeutic techniques or under the influence of someone's opinion: make a bet, challenge a rival, promise a husband or think about the health of a child.
- Men can seek motivation by running, going to the gym or playing sports or chatting with other pitchers on forums or social media.
- Moisten regular cigarettes with milk or cream, then dry them thoroughly. Try smoking this "milk cigarette" for a while. In just 2-3 days, even regular tobacco smoke will make you very disgusted.
We hope we have been able to clarify all the points concerning ways to quit smoking at home. Remember, the main thing is your sincere desire to get rid of the bad habit. Learn to relax and distract yourself with other more rewarding and fun methods. This will be the easiest way out of addiction.