How to quit smoking 11 best ways, according to scientists
Educational Program Health / / December 19, 2019
How to assure the researchers, those who decide to quit smoking, make up to 30 attemptsEstimating the number of quit attempts it takes to quit smoking successfully in a longitudinal cohort of smokers Before succeeding. This is due to the difficulties giving up bad habits in general, as well as the individual characteristics of the organism.
One method that has worked in five of your friends, you can misfire. On the contrary: you can come up with their own way to engage with the cigarette smoke, which categorically does not fit to your friends, but would be incredibly effective in your specific case.
These 11 ways to quit smoking have proven efficacy and a statistically and scientifically. Try to find them among your own.
1. Set a date, in order to prepare
From this, experts recommend10 Useful Tips to Help You Quit Smoking to begin a personal struggle with smoking. And for good reason.
Most smokers at least once in their life: "Everything, tomorrow - any tightening!" Of course, they held back a word. Until the first time the nervous shake or stupor. "Oh, I have a cigarette, do not even know how it happened ..."
The problem is that smoking not only physiological, but also psychological addiction. Perhaps you do not realize, but the cigarette is closely associated with significant, vital things. For example, the ability to breathe in the midst of a nervous working day. Discuss in the smoking room that can not be discussed in the office. Talk on the phone with someone you love. A cup of coffee, not thinking about anything - just "sticking" in the landscape around.
If you quit smoking on the same day, in the place of meaningful pleasures formed gaping hole. It seems everything is OK, a cup of coffee in hand, but something was missing. And this shortfall spoils all the fun.
Or a little differently: in the past was the possibility of a smoke with respect to legally take a break, but now you do not smoke, and therefore, the basis for such a pause would not. And so you continue to work without interruption, exhausting the nervous system and forcing himself into a state of permanent fatigue. It is not surprising that your subconscious mind will try to return to saving a cigarette, which is associated with relaxation and pleasure. And it will return, believe me.
Therefore, give up smoking tomorrow - a controversial option. It is better to assign an exact date.
Not too close, to have time to prepare, and not too distant, so as not to change his mind.
Preparation is as follows. You need to unlink smoking from everyday relaxation and pleasure. If you are used to combine a cup of coffee with a cigarette - drink, but without a cigarette. Promise yourself: "I'll drink coffee and smoke break after 15 minutes" - and keep the promise. If you need an informal chat with colleagues, go at it without a cigarette, again, promising himself a smoke after a while.
When finally the day X, your break-up associated with the rejection of cigarettes will not be as strong, because at least you psychologically ready for it.
2. Keep a record of triggers and to exclude them from life
This recommendation is partly linked with the above. The point is that often we could not smoke. But there are situations that are downright make us reach for the pack. This so-called triggersKnow Your Smoking Triggers.
Calculate them: a few days meticulously describes all the times when you smoke. "Drink your morning coffee." "He lit to talk to the girl." "Went with colleagues in the yard, I smoke for the company." Then try to modify at least the situation that is repeated day after day.
For example, if you are used to smoke a cigarette for morning coffee, start drinking tea. Or even go to healthy breakfast: It is unlikely you will want to smoke under the oatmeal.
Try to develop a replacement strategy for each of the identified triggers. You do not get rid of dependence immediately, but will be able to significantly reduce the amount of nicotine. And this is a serious step on the road to success.
3. Override the other pleasures of smoking or employment
ideal timeHow to Curb Stress While You Quit SmokingTo quit smoking - vacation. Stresses that provoke reach for a cigarette, no. Full of interesting activities.
Not enough to take a cigarette in a rafting on the turbulent mountain river or take a bus tour of Europe, where no one will slow down or ventilate the Louvre, to give you the opportunity to smoke - and you are surprised to find that easy to do without a smoke for several saturated and interesting days.
The main thing - learn from this experience awareness: "I smoke not because they want to, but because I was just bored and nothing else to do."
It sounds so-so, right? Try to get rid of boredom. Look for activities that would be able to replace cigarettes. And you stop smoking.
4. Work out
If we talk about substitution therapy, the exercise - one of the most healthy options. Studies showHow exercise can help you to quit smoking, Sports distracted from thinking about cigarettes, cheer up and give a sense of self control.
After working with a barbell or swim a kilometer or two, you begin to feel strong, strong-willed man who quite tough not to sacrifice principles for the sake of some kind of tightening.
5. Think of how to overcome the rush
Cravings often occur spontaneously. We first on emotion grabs a cigarette, addictive, and only then brain yelling: "What are you doing, we are promised!" A late.
It is therefore essential to sustain a small pause between "Oh, how I want to smoke" and click lighters. This pause is really small.
experts claim8 Tips to Quit Smoking for Good in 2017That burning desire to grab a cigarette lasts no more than 3-5 minutes.
Think, what can fill that time - and try to bring this action on the automatic level.
For example, the longing for nicotine - Wring out a few times. Or stand in a minute lath. Or zhuom firm apple. Gryzom or toothpick. Or just open the window and do a few deep breaths.
You can use any option, just to pause filler was stable at hand at the right moment.
6. connect your social networks
Sounds funny, but those smokers who tell us about the progress of their struggle with a bad habit in social networks, succeedUsing Facebook, Twitter To Quit Smoking: How Social Media Helps You Overcome Addiction were significantly more likely than those who try to fight the craving for cigarettes is offline.
Thanks to Facebook or Twitter you think that you are supported by other people. In addition, social networks are full of motivational stories of those who have already tied up with smoking. And the more we learn about other people's successful cases, the more we believe in his own victory.
7. Increase the content of vegetables and fruits in their diet
A study conducted by scientists from the University of Buffalo (USA), has provedTrying to Quit Smoking? Try Eating More Fruits and Vegetables: The more fruit and vegetables for human consumption, the easier it carries no smoking.
Salt that the craving for tobacco, our brains often confuse with a thrust to the tissue.
Were treated to a salad of cabbage or crispy apple, we deceive the body: it begins to seem as if he has already received the desired and because cigarette sort of irrelevant.
8. drink milk
Researchers from Duke University (USA) found that milk spoilsQuit-Smoking Diet: Veggies, Milk the taste of cigarettes.
The same study at the same time established and the products that, on the contrary, subjectively improve the taste of smoke. Therefore, if you are really going to throw, try to indulge less meat, coffee and alcoholic beverages.
9. Be prepared to nicotine replacement therapy (NRT)
This is one of the most popular methods to quit smoking. Especially among those who have already unsuccessfully tried to solve the problem in one fell swoop.
Nicotine patches, special chewing gum, sprays, lozenges really help to cope with the acute craving for tobacco, is almost inevitable in the first phase of quitting.
Substitution treatment is only a temporary measure. Its main task - to facilitate the process of withdrawal from cigarettes.
But as common electronic cigarettes, doctors are in some disarray. So, Glen Morgan (Glen Morgan) from the National Cancer Institute (USA) assuresKick the Habit: 10 Scientific Quit-Smoking TipsThat there are no clinical studies that have demonstrated the effectiveness of electronic cigarettes in the fight against smoking.
Moreover, such devices may even be harmful, because the contents of the cartridge is not regulated, but because people simply do not know which toxins get into their organism each "safe" tightening.
10. Contact someone for help
To begin with - to the therapist. There are medications that block associated with nicotine dependence receptors in the brain. As a result, people are gradually and gently wean cigarettes. But the treatment has a number of medicines pobochek, therefore, appoint and hold it may only qualified doctor.
Option - pass the behavioral therapy with a psychotherapist. This specialist will analyze your psychological profile, help to find the reasons that make You reach for the cigarettes, and tell you how to adjust lifestyle to craving for nicotine decreased. In the ideal case - to zero.
11. Use the combined approach
Do not get hung up on any one method. Try to mix several methods, choosing the ones that seem the most reasonable and comfortable. This will greatly increase your chances of success.
see also
- Whether electronic cigarettes help you quit smoking →
- 5 apps for Android, which will help you to stop smoking →
- That we should even give up before smoking →