How to quit smoking easily. Advised by a narcologist
Lifehack 1. Determine the day X - the date when we will forever give up cigarettes
“Just fleeting thoughts “why don’t I quit smoking” are useless. A strong desire and competent planning are needed, ” says Ivan Nazarov.
To do this, a note with the date and month when we quit smoking forever. We prepare ourselves psychologically for this date, we set ourselves up to give up cigarettes.
Lifehack 2. We reduce the number of cigarettes gradually. But on day X we quit completely
"By the deadline, we'll have reduced the number of cigarettes you're smoking day by day or week by week, whichever is more convenient for you." When it comes time to quit fully, the progressive reduction will reduce the body's stress. The "nicotine" diet will prepare you to give up cigarettes completely. "Day X is the day we finally quit smoking," says a vseapteki expert.
Lifehack 3. In the first days after giving up, we keep some “smoking” habits
"If you walked outside to smoke throughout the working day at the office, do not deny yourself this once you quit." Ivan Nazarov advises, "Continue to leave the office for fresh air and short walks."
Similar pleasures exist. If you go to the pub after work, don't take a different route home. Don't give up all of your "shameful pleasures" all at once. Keep in mind, though, that temptation is stronger in a bar.
Lifehack 4. Matches, lighters, ashtrays - get out of the house!
“It’s better to get rid of smoking accessories, ” says an expert from the site vseapteki. Keep matches, lighters, and ashtrays out of sight: the fewer reminders of smoking, the better.
Lifehack 5. Finding company
"We can manage better when we realize we are not alone in our sorrow." As a result, finding a smoking cessation companion is preferred. It could be your partner or spouse, in which case stopping a bad habit becomes a family affair. Or one of your coworkers - Ivan Nazarov claims that working together will make it easier to avoid "communal" smoking breaks.
Lifehack 6. Reshaping the worldview
When we know that we are not alone in our suffering, we can cope better. As a result, it is preferable to find a smoking cessation partner. It could be your partner or spouse, and then quitting a nasty habit will become a family matter. Or one of your coworkers - working together will make it simpler to avoid "communal" smoking breaks, according to Ivan Nazarov.Lifehack 7. Add dairy products to your diet
It is noticed that the use of dairy products can partially remove the craving for smoking. "Milk" changes the sensation of the taste of a cigarette - and, obviously, not for the better.
Along with milk, you should optimize your diet to reduce the body's stress: add fiber, vitamins, and minerals to your food, and give up "heavy" foods that are difficult to digest, says Ivan Nazarov.
Lifehack 8 (the most important). Remember that cravings for cigarettes will go away quickly.
The first two or three days will be hard, then it will be easier, and very soon - on average, after 15-20 days - a person forgets that he needs to smoke and that he once smoked. “There is no eternal addiction, ” sums up the expert of the site vseapteki. - You will stop thinking about cigarettes even in situations that now seem unthinkable without them. You will be surprised to find that smoking in the morning or during meetings with friends is not necessary at all. What’s more, you just don’t want to do it.”
What else can help you quit smoking:
- chewing gum "Nicorette" (from 511 rubles). One chewing gum contains about the same amount of nicotine as one and a half to two cigarettes - 2 mg. "Replacement" nicotine therapy is needed to reduce "withdrawal": nervousness, anxiety, desire to smoke;
- anti-smoking patch "Pro tab" (from 729 rubles) - the patch does not contain nicotine. The main active ingredient here is nicotine. It binds to nicotinic receptors and "deceives" them: the body thinks that nicotine has arrived, but in fact, it does not. Helps reduce cravings for smoking
- Tabex tablets (from 958 rubles). The active substance of these tablets is the alkaloid cytisine. Its action is similar to that of nicotine, while cytisine is much less toxic. Tablets have several contraindications, and therefore are sold by prescription;
- spray "Nicorette" (866 rubles) - an analog of chewing gum, but in the form of a spray, nicotine is absorbed and relieves smoking cravings faster;
- tablets "Rennie" (from 417 rubles). They do not relieve cravings for smoking, but they struggle with digestive disorders, which often occur in people who quit smoking on the background of withdrawal syndrome.
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