Quit smoking-How to Be Smokeless!
Stop smoking- Tips and Treatments
According to the BZgA, the Federal Centre for Health Education, more than 121,000 people die every year in the UK as a result of smoking. On World No Tobacco Day on May 31, 2018, the BZgA pointed out the dangers and risks of smoking, and the enormous relapse rate of nicotine addicts. Many attempts to quit smoking fail because smokers face smoking everywhere, and can only cope with stressful situations by gripping a cigarette to relax.
The physical and psychological components make it impossible for many nicotine addicts to quit smoking. Only when a serious disease is found can many sufferers stop smoking and often even then, cannot let go of cigarettes. There are people with lung cancer or end-stage facial tumours who continue to smoke because they care less about their death than their cigarettes.
Of course, addictive behavior is not the same for everyone. One person can have little trouble stopping, and another, even when his life is at stake, just cannot keep his hands off a cigarette. These are two extreme examples, but actually it depends on the cause and the number of years as a smoker.
What happens when inhaling cigarettes?
The alkaloid, nicotine, is released during smoking. Tied to tar particles, it passes through inhalation into the lungs and from there into the bloodstream. Only a few seconds later, the molecules of nicotine reach the brain and attach themselves to certain nerve cells, which are then activated.
Nicotine is called a psychotropic substance, because it affects the psyche and mental functions. As an alkaloid, it belongs to the same active ingredient group as cocaine, atropine (belladonna, datura, medicine), caffeine and also theobromine (tea). The substance acts directly on the “reward center” in the brain, and also on the area in which functions such as learning, attention and memory are located (prefrontal cortex). This effect only lasts for a short time, but even the smallest amount has a stimulating effect. The nervous system, which causes the release of adrenaline, makes smoking enjoyable and subjectively enhances the ability to concentrate.
How to stop smoking
Any smoker who wants to quit smoking must first get to know his smoking behavior exactly. In what situations do I take a cigarette? If a pattern has been detected you should try not to smoke in those situations.
Here are some typical smoker situations and some ideas of how to escape them.
|I smoke in the morning with coffee.
||Instead I drink tea or concentrate exclusively on enjoying the coffee.
|I almost always smoke; I quickly get up after the meal after dinner.
||I get up quickly after the meal and brush my teeth.
|I smoke in my breaks.
||At first I will spend my breaks in the company of non-smokers.
|I smoke after work for relaxation.
||I cut an apple into thin slices and enjoy it bit by bit / I look for a pastime where I have to use my hands|
|I always smoke while driving.
||I'll listen to a new CD in the car / I'll go by bus or with a colleague instead.|
How dependent are you?
Do the dependency test on Fagerström here:
A smoker who wants to quit must finally realize that he is a drug addict. Nicotine is an addictive drug, and as soon as the smoker smokes for a certain period of time, the body demands maintaining a certain level of nicotine in the body. When the required nicotine content is undercut, the smoker undergoes various stages of withdrawal. The lower the amount of nicotine in the blood, the more severe are the withdrawal symptoms. As long as there is the least amount of nicotine in the body, it fights for more nicotine, to supplement the amount in the blood.
If the nicotine is out of the blood, the withdrawal symptoms go. At certain times, the person may still feel the need for a cigarette, but this is because of habit and not physical dependence. Therefore, it does not help if you restrict smoking or use substitutes such as nicotine patches or e-cigarettes, because then the withdrawal symptoms of the body start again. In this way, the person is in a chronic state of withdrawal, and his body wants that amount in the blood over and over again. That satisfies him for a short time until the level drops and he craves more nicotine again. When the nicotine is gone from the blood, the withdrawal symptoms go completely. What remains is the habit or psychological component, such as nervousness, insecurity or general acceptance (when in smoker’s circles). The UK Cancer Research made an interesting about how to stop smoking.
Medicines that help prevent withdrawal symptoms:
Champix, the brand name Champix by Pfizer, is a highly effective remedy for smoking cessation. The active ingredient, varenicline, reduces the craving for nicotine in the brain and relieves withdrawal symptoms. Varenicline, binds to the nicotine receptors in the brain and acts on these receptors, such as nicotine. This alleviates the typical symptoms of smoking cravings. Champix, however, is free of nicotine. Since there are few withdrawal symptoms (occasional headache, nervousness and restlessness), there is less need to take a cigarette again. According to field reports, this drug has shown very good results in long-term smokers, which is due to the active ingredient varenicline. With this drug you are finally a non-smoker!
Smoking Cessation Tips
The following tips will help you as a non-smoker during your starting phase
- Keep moving on the first day with long walks, swimming or cycling.
- Call your apartment a “smoke-free zone”.
- Wash all your clothes to get the smoke stink out.
- Buy fresh, fragrant flowers.
- Employment – especially for your hands – is especially important: Provide things to play with. Provide your mouth with low-calorie snacks such as chewing gum, peppermint, fruit or raw food.
- Go to the dentist (you have already made an appointment) and have your teeth cleaned and polished.
- Make a list of things you want and the related prizes. Think about what you spent each day on cigarettes, and then calculate how quickly you “earned” the scarf, the CD, or the restaurant visit, from the money you saved (for example, if the scarf costs you $30, and you have smoked about 25 cigarettes per day, you have the scarf in a week).
- You could also set up a glass piggy bank and throw in your “cigarette money” daily. Then you literally have the savings in sight.
- Temporarily avoid the company of smokers who could endanger your exit.
- Be cautious with alcohol: it lowers stamina!
- Post photos of loved ones, or postcards with personally meaningful motifs where the ashtrays were before!
- If it is part of your everyday life, ask for Divine assistance or meditate.
- Celebrate your “Anniversary Date” – first at short (weekly) intervals, later at larger ones.