Smoking is one of the most dangerous addictions, as it contains tobacco, which in turn contains nicotine, and it is nicotine that makes quitting smoki
Smoking and its harmful effects
Smoking is one of the most dangerous addictions, as it contains tobacco, which in turn contains nicotine, and it is nicotine that makes quitting smoking very difficult, if not impossible, and since the report of the General Surgeon was published in the United States in 1964 in which he warned of the dangers Smoking, millions of people have succeeded in quitting smoking, yet there are approximately 484,000 deaths in the United States each year due to smoking-related diseases, and the reason for these deaths is that smoking increases the risk of lung cancer, heart attacks, chronic lung disease, stroke, and many more. Other types of cancer, and this article will mention tips to quit smoking easily.
Why is smoking a bad habit?
Smoking causes damage to nearly every organ in the body and is directly responsible for a number of diseases. Every year, more than 480,000 people in the United States of America die from tobacco-related diseases, or about one out of every 5 deaths in the United States of America annually, It is estimated that 1 out of every 2 smokers will die from a smoking-related disease. There are two toxins in tobacco that affect human health and they are carbon monoxide , as it replaces oxygen in the blood and prevents the organs from oxygen and disrupts their proper functioning, and tar is a brown sticky substance. Envelop the lungs and affect breathing. In this article, we will show how to quit smoking and give birth to its harmful effects.
Symptoms of addiction to smoking
- An addicted person cannot stop smoking despite attempts to quit.
- He shows withdrawal symptoms if he stops smoking, which is shaking in the hands, sweating, and a rapid heartbeat .
- The addict should smoke immediately after every meal, or after every long period of time that has passed without smoking.
- He needs to smoke to get rid of stress and return to his normal state.
- He is forced to give up activities and events where smoking is prohibited.
- He continues to smoke despite having health problems.
How to quit smoking
NRT
There are various forms of nicotine substitutes, such as prescription sprays or in the form of patches, gum, or chewable tablets, and there are also prescription drugs such as bupropion and varenicline, and short-term NRT types can help to overcome cravings for smoking, and the types of treatment are The short-acting effect is safe to use if used with long-acting nicotine patches, and e-cigarettes have recently received a lot of attention as an alternative to smoking traditional cigarettes, however, more studies are needed to determine the effectiveness of electronic cigarettes to stop smoking and the safety of using such devices. In the long term.
Avoid triggers
The urgency to smoke tobacco is likely to be highest in situations in which the smoker smoked or chewed tobacco more often, such as party stations, or when experiencing psychological stress or when drinking coffee, and exciting situations must be identified and an appropriate plan developed to avoid them completely or deal with them successfully Without smoking, for example if it is customary to smoke when talking on the phone, it is recommended to place a pen and paper near the smoker to distract himself with drawing instead of smoking.
Delay
If the smoker feels that he is about to give in to his desire to smoke, it is advised to wait for an additional 10 minutes and then do something to distract himself during that period of time, it is advised to go to a public area where smoking is not permitted. These simple tricks may be enough to delay the urge to smoke.
Doing something to chew
Chewing sugarless gum or hard candy distracts from the desire to smoke, so a person who is trying to quit smoking can start with chewing gum whenever he feels a desire to smoke.
Physical activity
Physical activities can be considered in terms of how to quit smoking, as it causes distraction from cravings to use tobacco and reduces its intensity, and even a short period of physical activity such as going up and down the stairs a few times can eliminate the craving to smoke, so it is recommended Taking a small walk to walk or jog from time to time, if the smoker is obligated to stay at home or in the office, it is recommended to try squatting exercises, deep knee bending, body pushing exercises up and running from a fixed position or going up and down a number of stairs, if the physical activity does not interest the smoker Or there are contraindications that diverge from it, as prayer and household chores for the purpose of distraction may suffice.
Relaxation techniques
Smoking may be the way a smoker uses to deal with psychological stress, and resisting the craving for smoking can be psychologically stressful in itself, so the intensity of psychological stress should be alleviated by relaxation techniques such as deep breathing exercises, muscle relaxation, yoga, visualization, massage or listening to relaxing music.
Remember the benefits and pitfalls of quitting smoking
Which may include feeling a better condition and a significant improvement in health, ridding nonsmokers from second-hand smoking and saving money. It should be noted that trying a certain method of the means that are presented in how to quit smoking is much better than doing nothing, as the smoker approaches each other. A time when he resists the cravings of the goal of eliminating smoking completely.
asking for help
Countries offer smoking cessation plans, offer strategies on how to quit smoking, and provide free numbers that may be written on the cigarette pack itself and can help.
Facts about quitting smoking
Quitting smoking means breaking the cycle of addiction and essentially reprogramming the brain to stop craving nicotine, and smokers who want to quit smoking need to develop a plan to overcome cravings and stimuli, and the benefits of quitting smoking begin in less than one hour after the last cigarette, and the faster the smoker In quitting smoking, it will quickly reduce the risk of cancer , heart and lung disease, and other conditions associated with smoking.
Smoking and cancer
Compared with non-smokers, smokers face a higher risk of developing various types of cancer, and the statistics for determining and monitoring the risk of infection indicate that the incidence of lung, mouth or throat cancer increases fourteen times and the risk of death from these diseases increases in the same proportion, and the risk of death from esophageal cancer increases. Four times the risk of dying of a heart attack , and the risk of dying from bladder cancer.
Benefits of quitting smoking
Smoking is a harmful habit that can lead to severe health complications and lead to death .When a person quits smoking, the body will begin to naturally heal and restore the vitality of a non-smoker over time. Some effects, such as lowering blood pressure, are seen almost immediately, while other effects such as the risk of injury With lung cancer, heart disease and lung disease, it takes years for it to drop to levels of non-smokers, yet smoking each year reduces the risks and improves overall health, making quitting smoking an excellent choice for anyone who has started this habit.
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