Tobacco addiction is both physical and psychological. When we consider that it affects our health, we must decide between reducing its consumption or leaving it.
Tobacco addiction is both physical and psychological. All smokers know how difficult it is to stop smoking or even reduce consumption. Reducing the number of cigarettes is a start and is always better than nothing, but the ultimate goal should be to abandon it altogether. Many ex-smokers can corroborate that it is possible! Physical addiction occurs because many smokers are addicted to nicotine and other substances in the cigarette . Addiction can cause a true withdrawal syndrome if consumption is reduced or abandoned. Psychological addiction occurs because the fact of smoking becomes part of the daily routine of the smoker and because he refuses to do without the pleasure that the habit produces. This means that if you want to reduce or stop smoking, you will have to make a clear decision and change your habits.
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- Quit smoking with nicotine substitutes
- Change of habits to stop smoking
- Pharmacological treatment to stop smoking
- Tips to quit smoking effectively
- Does quitting smoking make you fat?
- Tips to stop smoking and not to return
- Stop smoking vs "light" brands
Quit smoking with nicotine substitutes
Experience has shown that the use of nicotine-de-habitating treatments such as nicotine patches or gum can reduce smokers' cigarette consumption. There is, however, a slight risk that the body will get used to this new form of nicotine supplement, so it is important to maintain adequate vigilance about the use of these substitutes.
Change of habits to stop smoking
There are several methods that can help smokers break the psychological addiction:
- Decide how you want to leave it, if gradually reducing or cutting the root habit.
- Make a list of the reasons why you want to leave it and take it with you at all times. Take out your list and read it when the urge to smoke arises, will help you strengthen your decision.
- Choose the date you want to leave it and commit to it. Tell your family and friends, so you will have to keep the date and help you in fulfilling your purpose.
- Look for someone to support you, such as a family member, a friend or your own doctor.
- When the appointed day arrives, take action without regard: throw away your cigarettes and get rid of ashtrays, lighters and matches.
- Indulge in things you like, such as going to the movies or shopping, trying to escape as much as possible of the memory of tobacco.
- Look for something different to do when you used to smoke a cigarette.
Pharmacological treatment to stop smoking
There are currently two pharmacological treatments that can be of great help to achieve quitting tobacco . It is an antidepressant called Bupropion (Zyntabac), which has as its main effect the inhibition of appetite for tobacco. In a very considerable percentage of addicted smokers this drug gets the habit off forever, but requires proper medical control because, in a small percentage of predisposed people, it can favor the appearance of seizures. The other is varenicline, marketed in Spain as Chámpix. It must also be prescribed by a doctor.
If you believe that this type of help may be necessary in your case, you should consult with your doctor accordingly.
Tips to quit smoking effectively
You are not the only one that has happened to you. The chances of success increase each time you try to leave. Most people addicted to tobacco need three or four attempts to finally get it. If you do not succeed, consider it simply an essay that, although it has not gone well, will have placed you closer to the possibility of leaving it forever.
- Call a friend
- Chewing gum without sugar or eating something healthy
- Go for a walk
- Brushing teeth
- Take a shower
- Inspire deep and try to relax
- Write a letter
- Use your hands to do something, such as sewing, do-it-yourself, etc.
Does quitting smoking make you fat?
After a few days the need to smoke diminishes, and two to four weeks later it may have completely disappeared.
You may quit smoking for weight gain, but do not let that discourage you. In some people the weight is somewhat increased after quitting, but, in general, over time the body stabilizes again in the previous weight; In addition, this small complication is not relevant compared to the health benefits of quitting. Avoid dieting unless your doctor tells you to, as this will increase your cravings for smoking. If you snack between meals, choose healthy and low-fat products. Be more active, and burn extra calories with regular exercise.
Remember, above all, that quitting smoking brings countless benefits .
Tips to stop smoking and not to return
Quitting smoking is not an easy task. There will be times when you are tempted to smoke. It will be time to put into practice a series of tips:
- Keep referring to the list you wrote with the reasons for leaving it.
- Add new reasons that may have occurred to you.
- Avoid sharing more time between smokers and try not to be tempted.
- Feel proud of yourself and be sure to celebrate every week, month and year after leaving it.
- Avoid consuming drinks that induce you to smoke, such as alcohol and coffee.
- Do not allow yourself a single drag to ruin your plan to leave it.
Quit smoking vs "light" brand
Even banned, 'light' brands remain in the market. In fact it has been shown that 'light' smokers inhale practically the same amounts of smoke, and therefore, the same harmful products.
Tar and nicotine are just two of the more than 400 toxic substances that cigarettes contain. The tar holds the other toxic substances together and is one of the main causes of lung cancer . The less tar a smoker sucks, the less risk of acquiring this and other diseases. By comparing tobacco and cigarette brands you can see the amounts of tar and nicotine that each contains.
- More than 20 mg is a high level of tar per cigarette.
- An average level of tar is between 15 and 20 mg per cigarette.
- A low tar level means less than 15 mg per cigarette.
However, even if a smoker switches to "light" cigarettes, they will still be at risk of acquiring a large number of tobacco-related diseases.