Many smokers see the need to stop smoking, yet they are not sure how to turn this idea into a real fact. That's because one of the approximately 4,500 substances that are contained in cigarettes: nicotine, as addictive as cocaine and heroin; it releases substances such as dopamine and endorphins, which give the body sensations of pleasure and relief. Thus, over time, a smoker's brain starts to have a much larger number of nicotinic receptors that, if not filled, cause feelings of malaise typical of addiction.
Such symptoms as excessive anxiety, headache, irritation, insomnia, irritability, discouragement, increased appetite and difficulty concentrating; are the main reasons that make it difficult for a smoker to stop smoking. These, whose maximum peak is reached approximately three days after discontinuing its use, reduce in about a week, and generally disappear after a month.
Considering these factors, quitting smoking is not a very easy task, and it requires high doses of good will and perseverance. Considering this fact, perhaps the first step is a deep analysis of the reasons that lead to smoking and, based on this information, look for alternatives that overcome these factors. For example: “I smoke because this act reduces my stress” – suggestion: practice physical activities, take a good shower, listen to music, read, have a good night's sleep. By identifying these issues, it is easier to know which points to pay more attention to.
A second step may be to draw up a plan to stop smoking, with an appointment and specific strategies to do so. It is interesting to choose a calmer period, in which you are not experiencing more relevant problems.
A few days before the chosen one, the user can try to reduce the number of cigarettes used per day; remove ashtrays and lighters from your reach; and let people know about your decision, asking for help and patience. He must also avoid situations that lead him to smoke; taking different measures when the urge comes.
Upon reaching the established date, terminate the use in a radical way, using artifices to circumvent the will to come. These can be: taking a shower, brushing teeth, talking to a loved one, drinking water, sucking candy, relaxing and thinking about the benefits of quitting smoking. Avoiding closed places, where people are likely to be smoking, is a measure that should also be adopted, along with healthy eating, exercise and medical assistance, when required. This may suggest the use of some medication. If so, be sure to do so.
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By Mariana Araguaia
Graduated in Biology
Brazil School Team
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Healthy Tips -Health and wellness -Brazil School
