Tobacco is one of the most widely consumed psychoactive substances in the world. Along with alcohol, it is a legal substance that has traditionally been well regarded socially and which can now be consumed freely on the public highway.
But it also generates addictions and has significant health effects, in particular a reduction in life expectancy, a weakening of the cardiovascular system and an increased risk of respiratory diseases or even lung cancer.
This is why many smokers want to quit smoking and this is why there are great awareness and prevention campaigns. How to avoid smoking or, in the case of having been a smoker, prevent relapses? Throughout this article, we will be mentioning 12 habits and tips to avoid smoking.
Habits and useful tips to prevent tobacco addiction
Addiction to tobacco, or rather the nicotine it contains, is one of the most common addiction problems and is often not seen as something serious or too harmful. But over time and as the level of information available on its effects increases, there is a growing concern and demand for preventive measures regarding tobacco use.
There are many preventative measures that we can use, both institutionally and personally. Below we will look at different measures that can be considered in the face of avoid becoming addicted or addicted to tobacco and nicotine again, Regardless of our age and condition.
1. Find out
The first and most basic habit we can recommend is being informed. Although there are multiple prevention campaigns, the truth is that many of them are often ignored and rejected. However, seeking truthful and reliable information from us can help us take our data more seriously and the need to prevent consumption may arise. It is important that this information is true and that it comes from someone with a critical view of consumption.
2. Train critical thinking
Many people start smoking primarily through imitation or to identify with doing so with maturity or to be interesting, to see it as a symbol of rebellion and virility. This view of tobacco stems in large part from advertising on television, in movies, or as a legacy of the traditional view promoted by the industry.
In this sense, it can be useful to carry out critical thinking training, in which the person must form their own point of view and not limit themselves to believing what is said or said. It is a question of seeking information that allows us to verify our beliefs.
3. Do not promote contact with an environment of usual consumption
We have already indicated that one of the reasons why use is usually started is often to join a group, especially in the case of adolescents. In this sense, it can be helpful to have some control over our surroundings and the places where we have spent time.
Obviously, we are not talking about relationship with others based on whether they smoke or not, but rather based on try to avoid environmental elements that facilitate consumption: Try not to frequent smoking areas or doing so in areas where you cannot smoke (for example in activities like going to the movies) for example.
4. Look for models or references
One of the reasons people get into tobacco is the existence of relevant or admired people who are smokers. One way to avoid smoking is to use the opposite case: to be or look for a reference who does not consume and who is admired by the person in question.
5. Listen to examples of former smokers
They can also serve as people who used to smoke in the past but have now successfully quit smoking and speak openly about the problems that consumption has caused them throughout their life and which meant for them to achieve this recovery.
6. Evaluate the economic impact
One way to make us a little more reluctant to use tobacco does not have to do so much with health as with money: smoking is not free and in fact is becoming more and more expensive, so fall back into its consumption or dread yourself. economic implication which may lead some to consider consumption as impractical.
7. Examine the benefits of non-consumption
Prevention of smoking can benefit from treating not only the negative aspects and problems that its consumption can cause, but also positively assess the situation and the benefits of not smoking or to have ceased to do so.
8. Set limits
Whether you are the person interested in smoking or an acquaintance, it can be helpful to set some limits and be clear about them. This involves taking into account in which places you may or may not smoke (for example, not at home), which today and according to current legislation is only possible on public roads (and not at all) and in turn this the idea can lead to make the onset of consumption difficult.
9. Appreciate the effect it has on those around you
Smoking not only affects what prompts you to do so, but also affects your surroundings, for passive smokers if the use takes place near you. This can be particularly harmful to children, the elderly, and people with depressed immune systems.
Many people, in fact, find at this stage one of the reasons to change their consumption habits and try to give it up.
10. Train your confidence
Often many young people start to smoke under social pressure from peers or friends or as part of a socializing activity, although some do not have a real desire to smoke per se. In this sense, it can be very useful to practice assertive behavior and response style: the person must learn to defend their position firmly but respecting the vision and feelings of the other. In this sense, there are different techniques that can be learned, such as the broken record or the fog bank.
11. Learn relaxation techniques
Many people turn to tobacco because they believe that nicotine helps those who use it to relax in situations of anxiety. This belief is in part the product of a misinterpretation (since, in fact, nicotine is an exciting and non-relaxing substance) derived from the tolerance that smokers eventually acquire to the substance and that it generates a feeling in them. of comfort by providing the body with a substance without which it is not used to functioning.
It can be useful to avoid smoking and especially to avoid possible relapses by working on relaxation techniques. Techniques such as relaxation and Jacobson’s progressive muscle relaxation therapy they can be very useful in combating times of anxiety or resisting the temptation to use.
12. Physical activity is your ally
Regular practice of sport is probably one of the habits that allows the most to avoid sticking to substances such as tobacco, one of the easiest protective factors to implement and which brings the most benefits. of advantages. Regular exercise brings many benefits such as improved mood, release of endorphins, and reduced anxiety.
- Berlin, I .; Singleton, EG; Pedarriosse, AM; Lancrenon, S .; Reams, A .; Aubin, HJ; Niaura, R. (2003). “The scale of modified smoking patterns: factor structure, gender effects and relationship to nicotine dependence and smoking cessation in French smokers.” Addiction. 98 (11): 1575-1583.
- Urberg, K .; Shyu, SJ; Liang, J. (1990). “Peer Influence on Smoking in Adolescents.” Addictive behaviors. 15 (3): 247-255.