Tobacco is a plant from which its leaves are extracted to form cigarettes. Each cigarette contains many chemicals harmful to our health, capable of producing physical and psychological dependence. For that, it is worth knowing what are the effective strategies to quit smoking.
How does this addiction work?
The physical dependence is under the responsibility of nicotine, which generates a feeling of pleasure, satisfaction and relaxation. This is because it produces the release of a chemical called dopamine, which generates the pleasurable sensation. A pleasant sensation that the body asks to repeat over and over again.
Psychological addiction occurs when smoking cigarettes it begins to be a tool, a resource for dealing with different everyday situations. For example, when you are anxious, nervous, alone or even accompanied; in the latter case, the cigarette functions as an instrument of socialization.
Many smokers, even if they have information about the possible consequences of consumption, continue to smoke tobacco, so it would be worthwhile to change strategy.
We know that smoking is one of the leading causes of preventable death worldwide. It is also known that it can cause cardiovascular, pulmonary and cancer diseases in different parts of the body. Among the relevant data reported by the Ministry of Health of the Nation of the Argentine Republic, we can highlight that after 20 minutes of smoking cessation, blood pressure and heart rate decrease to normal values; at 48 hours, the senses of taste and smell are restored; per month, the difficulties of physical activity are reduced; per year the risk of heart attack is reduced by half and at 4 years it is equivalent to the risk of non-smokers.
however, even if he continues to smoke. In addition to reporting on the negative consequences of smoking, we need to promote the benefits of quitting to prevent or reduce smoking. So what are you waiting for to quit smoking?
How to quit smoking?
Here are some strategies to start the valuable journey of quitting tobacco addiction.
1. Recognize the difficulties of smoking tobacco
You can write them down on paper to organize them in your mind and become truly aware of the limits of smoking.
2. Record when you feel like a smoke
Know the moments of greatest vulnerability it is essential to start to quit smoking. What time do you feel like it ?, When do you feel it ?, In what way ?, When do you go where ?, When do you talk to whom?
3. Keep away items that remind you of your smoking habit
Remove cigarettes, ashtrays, lighters from your house, your car, your workplace. That they are not in sight. The easier it is to access it, the more tempting it will be.
4. Tell those around you that you are trying to quit smoking
This way you will let them know if you are walking a little nervous and / or irritable, anxious. You will also find someone to talk to when the urge to smoke gets out of hand.
5. Implement new ways of dealing with unpleasant situations and feelings
These new methods should be healthy ways to deal with stress, anxiety, nervousness, irritability, etc. They must be activities that you enjoy and that generate well-being: Walking, running or any other sport, reading something entertaining, calling a friend, writing.
6. Don’t try to leave it overnight
Consider moving away from tobacco gradually. Try to gradually reduce the amount of cigarettes you smoke per day. Reduction targets can go from week to week or every day.
7. Seek professional attention
It is recommended that you complete these strategies to get down the path away from tobacco. from professionals who help you quit the habit. Doctors and psychologists can make your decision a little more pleasant, with more restraint and specialized support.
Quitting smoking doesn’t have to be an unbearable sacrifice. If you think of all the great things you can achieve by quitting smoking, it can become a pleasant journey in search of new ways of living.
The sooner you quit smoking, the more likely you are to avoid illness and recover from what has deteriorated with use. However, it is never too late.