Every smoker knows he is better off without cigarettes. Nevertheless, many people find it very difficult to quit because nicotine becomes very addictive over time, which can be problematic when trying to overcome smoking cessation.
In the following article you will learn about smoking cessation courses, nicotine substitutes, nicotine patches and acupuncture, hypnosis as well as the switch to e-cigarette and tobacco heaters and the advantages of the individual methods.
You Determine the Appropriate Beginning to Stop
If you stop smoking at the age of 25 to 34, you will have about the same life expectancy as someone who has never smoked. Only one year of smoking shortens the average life expectancy of smokers who stop smoking from 35 to 44 years. The average age of 45 to 54 year olds is four years, and ten years if you continue smoking. So it’s never too late, even stopping smoking late prolongs your life.
The Beginning of the End - Start With the Right Strategy
You need concrete goals and are properly motivated, this improves your prospects for long-term success. Six months are required to maintain the new behaviour. Then there is less danger of falling back into old habits.
Your Path to Smoking Cessation
You set yourself a realistic goal and set exactly the points for weaning. This begins with the concrete timeframe within which you want to implement the resolution. Formulate the result to facilitate the step to change and set realistic milestones so as not to lose motivation. The achieved milestones encourage you to hold out. You make the long-term goals particularly clear to yourself. Short-term temptations fade with the praise of the doctor at the next health check.
Staying Motivated is Key to Success
Above all, you need a positive motto that doesn’t contain any renunciation. So you don’t say to yourself: “I don’t smoke anymore”, it better means “I want to breathe freely without morning cough and have more money for beautiful things”. In addition, you need someone to support you in your project.
You Double Your Chances with the Right Aid
Only five per cent of smokers get rid of the smokes at the first attempt. After two to three days, the first signs of addiction come to light, and
Smokers who dare to quit have a difficult path ahead of them. Only about 5 percent get rid of the glowing stalks at the first attempt and without support. This must not discourage you. Make your everyday professional life less hectic and stressful. Small time-outs help, avoid time wasters and organize yourself better. Special stress management programs also help
Why is quitting smoking so Difficult?
The ritual of smoking away: the morning coffee with the cigarette or with the glass in the other hand in convivial company.
Above all, it’s the nicotine in cigarettes. It relaxes and euphorizes and creates effects in the brain up to addiction. Withdrawal brings symptoms such as irritability such as depression and craving for food as well as weight gain. Therefore, withdrawal is better associated with a change in diet.
Without nicotine, the metabolism runs more slowly and nicotine has an appetite-inhibiting effect. Weight usually adjusts after a few months. However, it is better to change your eating habits during withdrawal, for example with lots of fruit, vegetables and little fat.
It's not Just the Nicotine
97 percent of smokers reach for cigarettes. Cigar and pipe smokers are exceptions. Types of tobacco consumption as well as chewing tobacco, snuff and smoking water pipes pose a health hazard.
The dangers of smoking have so far mostly been attributed to nicotine. It is responsible for addiction, but directly affects the cardiovascular system. The 4,000 or so substances involved in burning a cigarette also have harmful side effects. When inhaled, a carcinogenic effect has been proven for many of the chemicals in tobacco smoke. Both in the smoke inhaled and inhaled by passive smokers.
Aids for Overcoming Smoking cessation
There are tools to stop smoking permanently. The side effects are similar to those of nicotine. Stress management is one thing, medication doubles the chances of success, and weaning courses are another. Combined, the measures are even more effective.
The need for smokers to continue smoking is due to the nicotine level in the blood, which rises and falls. Nicotine patches that stick for 24 hours are suitable because after one night they dampen the craving for the morning cigarette and improve the sleep pattern.
The smoking cessation programme with nicotine preparations and psychotherapeutic counselling is of particular benefit to people who have suffered chronic damage for many years, such as a smoker’s lung. 22 participants in the programme are still non-smokers after five years.
To prevent the nicotine concentration in the blood from rising too much with nicotine preparations, it is recommended that you stop smoking altogether. Experience has shown that a graduated approach is advantageous in the long run.
Tablets and Co
In addition to the patch, you replace the daily cigarettes with nicotine chewing gums, sucking or sublingual tablets and inhalers. The nicotine reaches the brain in 20 to 30 minutes. This can support a long-term smoking cessation program even for smokers who smoke only occasionally and not too heavily.
The dosage of two or four milligrams of products per hour is reduced after four to six weeks. After a few weeks, the cigarettes must be completely removed.
The inhaler application lasts about 20 minutes and is sufficient for 15 mg of seven cigarettes. With 20 cigarettes a day so far, three to four cartridges with 15 mg as the daily amount are appropriate. With over 20 cigarettes there are four to six cartridges. After three months you gradually reduce the daily amount to one cartridge a day and finish the application after a maximum of six months.
The smoke-free Syringe
The effect of the syringe has not been scientifically proven. The application can be quite reasonable, but then in combination with other means. It is only intended to alleviate the symptoms of weaning.
Smoking Cesssation Hypnosis and Acupuncture
Other methods such as acupuncture or hypnosis and the switch from cigarettes to e-cigarettes and tobacco heaters lack studies on long-term health effects. However, they help smokers to get away from normal tobacco consumption during the phases.
Smoking Cessation Training – Make it Easier
With an app you don’t stop smoking already, but it can support you well. If the motivation and the willpower decreases a little, it can help to set individual goals or to promote the motivation by the play instinct. You can exchange ideas with others in the community and let them help you on your way to weaning.
The Tips that Really Help
Nicotine substitutes such as patches and supplementary chewing gum permanently help to stop smoking. The costs of about 100 Euro per month are to be paid by you. Tablets from your doctor are slightly more expensive and work after two weeks, the therapy lasts two to three months. Acupuncture, hypnosis often help, as users report, but usually have to be paid for themselves. Psychologically funded courses have the best chances of success plus the costs are often subsidized by the your health insurance.
Support the stop with several pillars.
Avoid seduction, like society in a group of smokers.
This post is also available in: Deutsch (German)