How to quit smoking? – All ways to combat a bad habit that help

Nicotine addiction is a variation of drug addiction that occurs as a result of smoking. In terms of the rate of development of addiction, nicotine gives primacy to heroin, but is the leader among other types of narcotic substances. Uncontrolled nicotine cravings in medicine mean a complex of mental disorders, physiological disorders and behavioral disorders caused by tobacco use.

Nicotine addiction is quite common. This is mostly due to the legal distribution of cigarettes and their easy availability. In addition, it is the most severe variation of drug addiction. The main consequences of prolonged tobacco consumption are diseases affecting the myocardium, blood vessels, respiratory system, and oncology. This is why the topic “how to get rid of nicotine addiction” is so popular, because the nicotine effect on the human body is quite destructive and never disappears without a trace.

How smoking affects a person

Let's start our tips on how to quit smoking by describing what happens to the body when smoking.

• With daily smoking, about a kilogram of toxic tars, which are contained in any cigarettes, settles in the lungs per year.
• Lung volume and elasticity decrease, and the risk of cancer increases by 50%.
• Nicotine irritates the cilia of the bronchial epithelium, causing inflammation of the mucous membrane, stomach and esophagus.
• The composition of the blood deteriorates, white cells are produced in smaller quantities, and immunity decreases.
• Tobacco consumption leads to cardiovascular problems and increases the risk of heart attack and stroke by 3 times.
• Smoking disrupts peripheral blood supply, causing numbness in the arms, muscle spasms and a feeling of fatigue in the legs.
• The smoker's gums are irritated, inflammation occurs around the tooth root, bleeding, and plaque.
• The skin becomes grayish, loses elasticity, and wrinkles appear. A lack of vitamin C contributes to early skin aging.
• Smoking reduces potency, impairs sperm quality and sperm motility, which affects the partner’s ability to become pregnant.
• Nicotine during pregnancy increases the risk of premature birth and causes congenital developmental disorders of the child.

In addition to the negative impact on the body, smoking is an expensive bad habit. Calculate your budget spent on cigarettes per month and you will be surprised how much money you could save.

On a note!

Smoking reduces the sense of smell and sensitivity of taste buds by 70%. If you quit smoking, the body will restore these functions within 3 days.

Possible consequences

Smoking has a detrimental effect on all systems of the body. Smoking causes diseases such as:

• stroke and other heart diseases;
• oncology;
• vascular diseases;
• anemia;
• emphysema;
• bronchitis;
• ulcer.

In addition, smoking complicates and aggravates the course of chronic diseases, worsens the condition of hair, nails, and teeth. Smoking may also be a contraindication to undergoing surgery or taking any medications.

In addition to physical harm, psychological consequences can also be noted. Smokers have decreased cognitive abilities, increased aggression and irritability. Smokers get tired faster and worry more often. They cannot work productively without cigarettes, but the stronger the addiction, the more cognitive function declines. As a result, over time, even a cigarette does not help improve brain function.

Why is it difficult to quit smoking

Long-term smokers cannot easily quit smoking. Over time, nicotine withdrawal develops - an irresistible desire to smoke. The habit is expressed in a deterioration in health if the body has not received a portion of nicotine for a long time.

• The biggest problem is lack of willpower. It is impossible to say to yourself “I won’t smoke”, not to buy cigarettes and not to think about smoking. Most smokers keep 1-2 cigarettes in secluded places so that if they don’t have money for a whole pack, they can smoke.
• The habit of drinking coffee with a cigarette often gets in the way of quitting smoking - the morning ritual with a cup of hot, invigorating drink accompanied by a dose of nicotine has become a long-standing tradition for many.
• Most people who primarily do not smoke light up after drinking alcohol. Alcohol affects the nervous system to reduce tension; the smoker takes a puff to relax.

All these factors make it difficult to quit smoking on your own, without the help of a doctor. If willpower is not enough, use one of the popular ways to get rid of a bad habit.

What does it represent?

With addiction, the desire to smoke a cigarette becomes pathological. Its essence lies in addiction to nicotine. Addiction develops due to the provision of mental effects on the human body.

The first acquaintance with a cigarette usually occurs in adolescence, but not everyone gets hooked. To form a stable dependence on cigarettes, the influence of a complex of factors is necessary. The child’s social environment has a huge influence.

Scientists have proven the presence of a genetic predisposition to the formation of addiction, i.e. it is inherited. Therefore, it is not advisable for future parents to smoke, at least at the pregnancy planning stage.

Also, provoking factors include the presence of nervous pathologies, frequent depression, mental disorders, and schizophrenia.

Not in all cases we are talking about addiction. It has its own characteristic features:

• a person’s inability to eliminate a habit from his life;
• having several unsuccessful attempts to quit;
• development of withdrawal syndrome;
• the inability to give up cigarette smoke if your health worsens or symptoms of a disease arise, i.e., deliberately causing even greater damage to your health;
• limiting social contacts or visiting specific public places where you can smoke freely.

Withdrawal syndrome is a withdrawal syndrome manifested by severe symptoms when refusing any product. In addition to smoking, it is also observed with drug use and alcoholism.

Vaping also leads to the development of psychological and physical dependence. E-liquids contain nicotine, and the process itself becomes a habit that must be repeated many times. Regular hookah smoking also leads to an addiction that is difficult to give up.

It is also extremely difficult to break a marijuana habit. Many smokers consider weed to be absolutely safe, so they do not limit themselves to its use. As a result, a persistent psychological dependence is formed.

Medical methods

Quitting smoking forever is difficult without the help of a specialist. Modern medicine offers several ways to combat smoking. We offer you an overview of all methods of getting rid of nicotine addiction.

Nicotine gum

The method consists of using special chewing gum every time you want to smoke. The composition contains a small dose of nicotine, which is absorbed into the blood through the mucous membrane. For some time, the craving for cigarettes decreases. The taste of the chewing gum is unpleasant and does not resemble the usual “Orbit” and “Dirol”, which makes the method not entirely comfortable.

Help from a narcologist

Traditional medicine offers the services of a narcologist. The doctor selects the optimal treatment program: sedatives, anti-stress pills, etc. Often the method does not give results, since it is based on the “placebo effect” and the patient does not lose the desire to smoke.

Nicotine patches

A simple and affordable way to quit smoking at home. Small doses of the substance are contained in a patch that must be attached to the body in certain places. The disadvantage of this method is that after quitting smoking you will have to wean yourself off the nicotine-containing patch.

Anti-smoking sprays

The modern method is to use a spray with a small dose of nicotine at moments when you want to smoke. The composition contains chemical additives and toxins that are no less harmful than the tar and nicotine from tobacco. Similar to the patch, you need to get used to the effects of the spray.

Treatment options

You can overcome your addiction to cigarettes using the following methods:

• abrupt cessation of tobacco products: this method is suitable for people with an iron will and those whose addiction is weak;
• the use of patches, chewing gum and tablets: with the help of special preparations, a certain level of nicotine is maintained in the body, and the smoker does not touch cigarettes;
• coding;
• the use of antidepressants if quitting cigarettes causes severe melancholy, apathy, and anxiety.

There is no pill that will instantly solve the problem. Medications help reduce physical cravings for questionable substances. In order not to relapse, you need to change your lifestyle.

If you have too much free time and are overwhelmed by boredom, you should find a hobby. Fishing, wood carving, camping in the forest. It is important to learn to enjoy life without cigarettes. For people who have many friends who smoke, it is important to show integrity.

If the cause of an unhealthy addiction was a life crisis (dismissal from a job, divorce, death of a friend), try to focus as little attention on the experiences as possible. It’s worth surrounding yourself with what brings you joy and a sense of security. For yesterday's smoker who has decided to give up cigarettes, the support of loved ones (spouse, friends) is important. Having worked on their motivation and returned to a healthy lifestyle, many have become convinced that they can feel confident and comfortable without auxiliary substances.

Alternative Methods

A list of alternative ways to quit smoking forever - various substitutes for conventional cigarettes and methods of influence that are not confirmed by official medicine.

Hookah

A popular device for smoking moist aromatic tobacco, many consider it the best alternative to regular cigarettes. But according to the Ministry of Health, hookah smoke contains similar levels of tar and nicotine to tobacco. Scientists conducted research and found that during one hookah smoking session, 180 mg of carbon monoxide is inhaled, for comparison - 12 mg when smoking a regular cigarette.

Conclusion: hookah is no safer than regular smoking, the smoke is simply softened by water and aromatic fragrances, which makes the process more enjoyable.

Electronic Cigarette

The e-cigarette device looks like a regular cigarette; some manufacturers equip it with a diode simulating smoldering tobacco for complete visualization. When a special liquid is heated from a container, steam is produced that looks like cigarette smoke. Contains water, glycerin, aromatic fragrances and, if desired, nicotine. The method helps to quit smoking during pregnancy, if you do not add harmful substances to the liquid. Psychological deception - when smoking, it seems that you are holding an ordinary cigarette.

Conclusion: an electronic cigarette helps you quit smoking yourself if you buy a composition without nicotine. However, the glycerin content in the liquid does not make the smoke completely safe.

IQOS

IQOS is a system for heating tobacco up to 300°C, developed by the famous company Philip Morris. The sticks are sold in packs and are called Heets. Short cigarettes consist of compressed tobacco powder with the addition of water, glycerin, cellulose and guar gum. When smoking, smoke is released, which quickly dissolves in the air and has no pronounced odor, so IQOS is often allowed to smoke in enclosed spaces.

Conclusion: nicotine-containing sticks are a different form of product; quitting smoking IQOS is just as difficult as regular cigarettes.

Vape

Vape is an advanced electronic cigarette. The device is made in the form of a tube with a tip and a replaceable block for liquid. The smoker can prepare his own mixture based on glycerin, flavoring, propylene glycol and water. The amount of nicotine in a puff depends on the power of the vape - the more powerful, the more harmful the inhaled smoke.

Conclusion: vaping replaces regular cigarettes only if the liquid contains no nicotine.

GLO

The KENT brand has developed an analogue of IQOS called GLO. Special NEO cigarettes are sold in packs and consist of compressed tobacco powder impregnated with glycerin and aromatic additives. The stick is inserted into the device and the heated smoke must be inhaled through the hole. A smoking session takes 3.5 minutes and does not depend on the number of puffs - after a certain time the cigarette becomes unusable.

Conclusion: this method will not help you quit smoking quickly and easily; sticks contain nicotine and are an analogue of regular cigarettes.

Snus

Chewing tobacco with nicotine and flavorings is the most harmful and dangerous way to quit smoking. The mixture consists of tobacco, salt, water, soda, various flavoring additives and is quickly addictive - when consumed, pure nicotine enters the bloodstream. Snus is considered a drug and is banned in Ukraine. We have already written in more detail, we advise you to read the article and learn more about this harmful mixture.

Conclusion: the mixture is not approved for sale and is dangerous to health, it is better not to try it.

Coding

Coding with a psychotherapist is considered one of the ways to quit smoking correctly. Under hypnosis, the specialist gives instructions to ban smoking. The patient does not smoke for a long time, but if a relapse occurs, depression begins and subsequent psychotherapy is required to remove internal inhibitions.

Conclusion: the method is suitable for suggestible people; coding will harm patients with a stable psyche.

Food substitutes

A popular folk way to easily quit smoking is to suck on lollipops or eat seeds instead of taking a puff. Many people, instead of smoking, begin to eat little and often, mainly snacks and junk food. Over time, the desire to smoke weakens, but taste habits change and excess weight appears.

Conclusion: the method is suitable if you need to quit smoking during pregnancy, but you need to eat healthy foods.

Acupuncture

The Eastern method of influencing certain points of the body with the help of needles is widely used in many centers for the treatment of nicotine addiction. In terms of effectiveness, it is compared to coding; the procedure is unpleasant and expensive. The safety of the method raises questions.

Conclusion: the method is suitable for suggestible people who perceive the “placebo effect” as a therapeutic effect.

Homeopathy

Homeopathic medicines contain substances that cause aversion to nicotine in smokers. During treatment, if you take too long, nausea, vomiting and other unpleasant symptoms begin. Official science does not recognize homeopathy; most doctors consider the drugs to be ineffective and expensive means of making money from smokers.

Conclusion: tablets and capsules with herbal active ingredients have not been proven by science as a medicine; you can try them at your own risk.

Allen Carr Method

The world's most famous way to quit smoking quickly is Allen Carr's book “The Easy Way to Quit Smoking.” The effectiveness of the method has been proven by millions of people who have read and gotten rid of their bad habit. The point is to overcome the fear of parting with nicotine and debunk the myth that smoking is a pleasure.

Conclusion: download the book and see how suitable the method is for you. The absence of pills and other influences is recommended for girls who quit smoking during pregnancy.

Complications of nicotine addiction

Tobacco smoke contains more than 60 carcinogenic compounds and about 4,000 other harmful substances. Smoking harms almost all organs and tissues of the human body. According to statistics, more than 50% of those who smoke for a long time die from the consequences of smoking. The consequences of smoking include:
1. Lung cancer. 2. Esophageal cancer. 3. Cancer of the larynx. 4. Kidney cancer. 5. Bladder cancer. 6. Pancreatic cancer. 7. Leukemia and other types of cancer. 8. Chronic lung diseases. 9. Stroke. 10. Myocardial infarction. 11. Other circulatory disorders. 12. Premature aging. 13. Female infertility. 14. Erectile dysfunction. 15. Complications during pregnancy. 16. Birth defects in children. 17. Frequent colds. 18. The occurrence of type 2 diabetes mellitus. 19. Rapid progression of diabetes. 20. Violation of sensations (smell, taste). 21. Risk to the health of family and friends.

Konstantin Mokanov: Master of Pharmacy and professional medical translator

Misconceptions that prevent you from quitting smoking

Most smokers have thought about quitting smoking forever. Many people are prevented from getting rid of a bad habit by common misconceptions.

I've been smoking for many years and it's impossible to quit right away.

After just 3 days, the body is cleared of nicotine, the sense of smell returns and taste buds are restored. If you wait a couple of days, then it will be much easier to quit smoking yourself, regardless of your experience.

Do not suddenly quit smoking during pregnancy

Nature takes into account the fact that a woman finds out about pregnancy at least 4 weeks into the pregnancy. The woman continues to smoke until she takes the test. The embryo is protected and nourished by the corpus luteum for up to 6 weeks. Next, nicotine enters the blood and the body of the fetus, causing underdevelopment of the lungs and other pathologies.

I'm afraid I'll gain weight if I quit smoking

When replacing one pleasure with another, it is not difficult to gain excess weight. But it is not necessary to replace cigarettes with chocolates, chips and other unhealthy snacks. Berries, apples, nuts and dried fruits perfectly satisfy hunger and do not contribute to gaining extra pounds.

A cigarette helps me calm down when I'm nervous

Scientists have proven that nicotine addiction causes nervousness and does not relieve nervous tension. During the first puff, nicotine enters the bloodstream, increases the level of the hormone dopamine and short-term relaxation occurs. After half an hour, the hormonal levels return to normal, and the body again wants to receive a dose. Sharp fluctuations in hormones harm the nervous system, causing nervousness and anxiety.

It is better to smoke “light” cigarettes that are not harmful

The amount of tar and nicotine in light brands of cigarettes is lower compared to strong brands, as indicated on the pack. The marketing move provides tobacco factories with enormous income. Many brands make light cigarettes with a capsule that you press to flavor the smoke. Chemical fragrances hide the strength of tobacco and are additionally harmful to health.

There is so much harmful stuff around that cigarettes won’t make it worse

The ecology and quality of products leaves much to be desired. Smoking, combined with exhaust fumes and other toxic substances from the air, causes chronic allergies that turn into asthma. Is it worth spoiling your health with an additional portion of nicotine?

If I want, I’ll quit at any time

Easier said than done. Quitting smoking suddenly is not so easy - the body is accustomed to the nicotine dose and the habit of holding a cigarette in our hands is stronger than our will. Start small - don't smoke as much as you can. By gradually reducing the number of cigarettes you smoke, you will get rid of your addiction.

Practical advice for those who want to quit smoking

The best way to quickly and easily quit smoking without nicotine withdrawal is to independently come to the conclusion that the habit is harmful. A person can independently cope with any problem, become aware enough and gradually move towards the goal.

• Do not quit smoking abruptly - the body becomes too accustomed to nicotine and the desire to inhale will be strong. Reduce the number of cigarettes per day, gradually reaching the point of quitting.
• In the morning, delay your first cigarette as long as possible. Listen to your feelings: do you really want to smoke or is it a habit of drinking smoky coffee?
• Switching to “light” cigarettes or those with a capsule will not give any effect - they contain the same amount of tar as strong varieties of tobacco.
• Don't buy cigarettes by the block. Knowing you have a supply at home will make you smoke a lot more.
• Set a date when you definitely quit smoking and don’t look for excuses to put it off.
• Try to be less nervous; any stress makes you want to calm down with a cigarette.
• Find an incentive to quit smoking. A new expensive phone, fashionable jeans or a trip to the sea - the more interesting the reward, the easier it is to break the habit.
• Do not carry cigarettes with you or buy them to avoid temptation.
• Quit smoking in the company of one of your family or friends. Support each other, this will help you cope with the emotional addiction to smoking.

On a note!

It helps a lot to quit smoking when you realize how much money you've spent. For example, per month you need 20 packs worth 50 hryvnia each. Over the course of a year, the amount will be 12,000 hryvnia, which can be spent on vacation or a new gadget.

Development mechanism

The premorbid period (preceding the initial stage) involves occasional smoking - about 15 cigarettes per month. This stage is characterized by the presence of symptoms of intoxication: nausea, dizziness, general weakness.

When a habit becomes regular, it is called the initial stage. Signs of intoxication are replaced by pleasant sensations: cheerfulness, improved mood, and concentration. This already indicates the development of addiction. The stage lasts from 1.5 to 5 years.

The number of cigarettes smoked per day is rapidly increasing and can reach up to a pack. There is a psychological dependence on the process itself. The patient does not complain about deterioration of health.

Signs of respiratory disorders and disruptions in the body's functioning appear. A standard indication of the appearance of health problems is a morning cough, blood pressure surges, sleep disturbances, decreased overall tone, lethargy, and aggressiveness.

The third stage is characterized by complete automation of the smoking process - that is, a person can smoke out of idleness, there is no need for specific temporary breaks. Manifestations of nicotine addiction on the functioning of the body are pronounced: memory impairment, irritability, lack of appetite, frequent migraines.

Pathologies of various internal organs fully manifest themselves: disorders of the digestive system, respiratory organs, heart, and blood vessels are observed. Long-term smoking even affects the complexion - it acquires a yellowish tint.