Recommendations smoking

Ideally, if you can stop smoking without the help of doctors . and below are some recommendations in this regard.

But as smoking - a disease from the category of drug dependency, not everyone will be able to cope with this disaster alone.

Officially recognized ways of treating smoking more than a hundred. Their diversity is striking.

Here is everything - from a purely psychotherapeutic drugs and to complex and technical, based on the latest achievements of science and technology. Here, then, is a brief overview of the most common and effective methods. So you've decided to quit smoking.

It is very important what exactly you yourself have decided to quit smoking.

If you do this, for example, at the request of his wife, while they themselves are not sure, whether you like it or not - it is better not to begin. None-the-art treatment methods will not help you.

At best, you have enough for a few months. And then, when circumstances (and they certainly shall flow :-) invisible hand you stretch out a cigarette again.

By the way, a large number of ex-smokers, and returned again to this ill-occupation made it drunk.

But if you yourself realize the disastrous cigarettes and determined to fight for their health, and at the same time prove to yourself that you have left what was once called willpower, then you expect almost 100% success rate.

The first thing to do is to decide - will you be able to quit smoking for yourself, without the help of a doctor or not. Here it is not so simple. Firstly, you are the best expert himself, must ask the question: "Will I?" If the answer is yes severely - feel free to go.

If in doubt, a favorite, then here's some information from the medicine. There are three stages of smoking. The first - stage random smoking, the second - the usual third - of bias.

First - if you smoke less than 5 years and not very much, mainly depending on the situation, the second - if you smoke 5 - 15 years of continuous no more than a pack a day, and the third - if you smoke more than 15-20 years old, smokes a pack or more a day, get up at night to smoke.

So, the first step of a purely psychological dependence, you are not severely ill, there is only mild vegetative-vascular changes. If you wish, you can easily quit smoking and body fairly soon come back to normal (disappear changes in the vessels).

If you are in the second stage - it is worse. You still great chance to quit smoking, but the process will be painful. Dependence longer physical. Not all the wounds inflicted on the body by smoking can be restored, but in life, you might add, quit.

In the third stage the dependence stronger and irresistible urge to smoke, quitting smoking is accompanied by severe symptoms of tobacco abstinence. Here, in most cases you need a doctor! You are seriously ill! Stop smoking as soon as possible, but not for long you remained.

Well, let's say you are sure that you do not need a doctor. For this case, there is just a huge number of tips and even entire systems, painted in minute detail what and how you do it.

For example, some are advised to tell everyone around that you quit smoking, others advise to hide the process from others, first advice hide ashtrays and all associated, second, on the contrary, advised more often to remember that before you smoked, and so on. D. etc.

So, do not listen to anybody! You yourself are not stupid (If you decide to quit, I'm sure) and you know what to do.

The main thing - you really wanted to quit smoking!

The most difficult thing - to withstand the first couple of weeks, and possible relapse within 3-6 months. And only two of the tips:

1) you can not quit smoking gradually, it is necessary to throw once and for all (better if not confident in their abilities, to put it a great thing for a few of days);

2) if you can afford it, use-nicotine chewing gum - it is much easier for you life in the period of withdrawal (it should be noted that this is really expensive, t. To. Chew it must be a long time, and is a quality chewing gum with nicotine (eg - "Nicorette" produced in Sweden) is not cheap.

Well, another ma-and-scarlet sovetik - remember that you are not a quit smoking at this point, do not you first, not you last - every year quit smoking, millions of people around the globe, throw, never to touch more to cigarette and they succeed. And you will!

Now, a brief overview of treatments for those who can not quit on their own. And here, too, the main thing - your desire. All of these techniques rather you help fight disease than treat yourself.

Tips to help you quit smoking

20 short tips from Fred Kelly to help you quit smoking.

1. Believe in yourself. Believe that you can quit.

Think of the most difficult things that you do and realize

that you have the willpower and determination to quit smoking. It all depends on you.

2. After you read this list, sit down and write your own, processed in accordance with your personality traits and characteristics. Create your own plan on how to quit smoking.

3. Write down the reasons why you want to quit (the benefits of a life without smoking): live longer, feel better, for your family, save money, smell better, it is easier to find a pair, etc. You know what's wrong with smoking and what you gain by throwing. Write down everything on paper and read daily.

4. Ask your family and friends to support you in your decision to quit smoking. Ask them full support and tolerance. Let them know in advance that you may be irritable, even annoying during the parting with this bad habit.

5. Set the date of the end of smoking. Decide what day you part with cigarettes forever. Record this date. Plan for it. Prepare your brain to the "first day of your new life." You can even hold a small ceremony on the occasion of your last cigarette, or the morning of the day of quitting.

6. Talk to your doctor about quitting. Support and direction received from the doctor - a proven way to improve your chances of success.

7. Start an exercise program. Sport simply incompatible with smoking. Exercise relieves stress and helps your body recover from the harm caused by cigarettes. If necessary, start slowly, with a short walk once or twice a day. Bring it up to 30-40 minute exercise 3 or 4 times a week. Talk to your doctor before starting any exercise.

8. Do deep breathing exercises every day for 3-5 minutes. Slowly inhale through your nose, hold your breath for a few seconds, then exhale slowly through your mouth. Try doing breathing exercises with your eyes closed and go to claim 9

9. Clearly, imagine how you will cease to be a smoker. During breathing exercises to claim 8, you can close your eyes and imagine yourself as a nonsmoker. You should see yourself enjoying exercise claim 7. Imagine yourself refuse the offer cigarettes. See how you throw away all your cigarettes away and get a gold medal. Develop your own creative presentation. "Visualization" work.

10. Reduce the number of cigarettes gradually (if you reduce the number of cigarettes, be sure to assign the day of the final of quitting). Methods gradual quitting include: planning the number of cigarettes smoked per day before the end of smoking, reduce the number of cigarettes smoked each day, buying cigarettes in an amount of not more than one pack, replace the brand to not enjoy the process of smoking. Give your cigarettes to someone else, so you have to ask them every time when you want to smoke.

11. Try to "engage" - to quit smoking once and for all. Many smokers check for yourself that the only way to give up cigarettes - quit abruptly and completely, without any attempt to reduce the number of cigarettes smoked. Nevertheless, find a method that would be most appropriate for you: throw gradually or immediately. If one method does not work - try the other.

12. Find a partner - another smoker who also wants to quit smoking. To cheer and help each other, reach out to others, when you feel that does not stand up.

13. Carefully brush your teeth. Pay attention to how quickly improve their condition and how they turn white. Imagine and enjoy thinking about how they will look in a month, a year or three.

14. Once you quit, plan to mark anniversaries on your way from the smoker to non-smoker. After 2 weeks - go to the movies. A month later - go to a nice restaurant or cafe (be sure to sit in non-smoking section!). After 3 months - spend a weekend in your favorite spot. After 6 months - buy yourself something serious. After 1 year Arrange a party. Invite your family and friends on the "birthday" of the person who acquired the chance to live a long and healthy life.

15. Drink lots of water. Water is good in any case, most people do not drink enough of it. Water will help "clean up" Nicotine and other chemicals from the body, moreover, it will help to relieve the craving for cigarettes, responding to "requests the mouth."

16. Be aware of what time you have the urge to smoke, for example, during times of stress, after a meal, when arriving at work, etc. Try to avoid these situations, and if this is not possible - get other patterns of behavior in these moments.

17. Find something that you can hold in your hand and in your mouth that would replace these cigarettes. Try to use a straw to drink, you can also try to substitute cigarettes called "EZ Quit". Further information can be found here.

18. Write a song or poem voodushevitelnuyu on "quit smoking" on cigarettes, and what it means for you to give up tobacco. Read it every day.

19. Carry a photo of your family or someone who you care about. Write on a piece of paper: "I quit for yourself and for you (you)" and attach it to the photo. When you have a desire to smoke, take a look at the picture and read the inscription.

20. Every time you have the urge to smoke instead of smoke that would record their feelings, or whatever you have in mind. Carry this list with you always.

Good luck in your quest to quit smoking. It's worth it!