I just switched to juul. Vapes and other e-cigarettes didn't help. Now the question is how to get off juul. But in any case, the body is no longer poisoned by cigarettes.
There is only one way out of smoking - a psychological attitude. You just need to think correctly. This, by the way, is the basis of Allen Carr's "Easy way to quit smoking".
You can't even imagine how weak the physical desire to smoke a cigarette is. Take it yourself, during the day you probably smoke every half hour. But at night, you don't wake up with the same frequency, because your body wants to smoke. The same principle applies when you simply cannot smoke. You can easily survive 2, 3, 5 or more hours without a cigarette if you don't have the opportunity to go out and smoke. But as soon as you find yourself on the street, your body will instantly require a dose of nicotine.
In fact, there are several psychological tricks at once, using which you can easily quit smoking.
Admit that this is drug addiction and treat the urge to smoke like withdrawal attacks in addicts. And you will not notice how your brain subconsciously begins to produce disgust.
Develop an aversion to smokers. This may not be very ethical, but it is effective. Think of them as weaklings, "second class" people every time you see them.
Hurt yourself every time you want to smoke. You may be disappointed that the same principle works with you as with Pavlov's dogs. But it will help you, believe me.
And there are actually a lot of such chips. We have a published article detailing psychological cessation of smoking. Read it, I'm sure it will help you
I smoked for 8 years, the last year and a half of which my immunity has decreased quite enough: I often suffered from colds that began with a sore throat. While I continued to smoke, my colds became more prolonged, and then at the end of last year I contracted bronchitis, which evolved into moderate pneumonia.
I quit in the hospital, later I fell out on discharge, but after a month I managed to break this habit is final, because the realization has come - this is no longer possible. Psychological addiction was very enraged, I didn't want to litter with gobies (after all, you can walk around the city for about 15 minutes in search of a trash can), I didn't want to exude an unpleasant smell, and it began to look unaesthetic in my eyes. And there was practically no pleasure. I also felt sorry for my time
I left without tabex, Nicorette, motivational apps, Alain Carr and calendars. I lived with a smoking friend, asked her not to smoke in front of me, just in case, and to hide cigarettes. I tried not to think about cigarettes, in principle, as if I live in a nicotine-free world. The situation in my life was then relatively calm, but I already had the prerequisites for depression - so I did not become more irritable or unhappy. She didn't become happier either, she became rather more calm. I gained a couple of kilograms, began to feel lazier, I am drawn to sweets more than usual, but there is no zhora as such. I haven't seen any wonderful changes in my life either. That's all - you shouldn't expect something incredibly terrible and beautiful.
I believe that the main thing in quitting smoking is inner convictions, a minimum of temptations and a calm atmosphere around. If there is no third point, it is worth considering that in addition to a bad habit, it is worth changing something else in life. As for my inner convictions: lack of money, parental prohibitions, Alan Carr, Nicorette - none of this worked until I was sure that it was too much for me.
People come up with many ways under the slogan "quit smoking" that it turns into a kind of hobby.
The need for smoking, first of all, arises from the need to join the society (company), in order to stand out or not differ from society, as well as communication in the circle of smokers (I immediately remember the university smoking room =)) ... Even if this is not a very healthy approach to communication. And smoking also helps to forget and smoke and suffocate from the intoxication, in your loneliness and in your thoughts.
Personally, I can say that I quit smoking, because changed the smoking company to a work environment where there is no time to smoke at all and the smell of perfume mixed with the aromas of haze is inappropriate.
The only thing that can spoil a person to engage in a new hobby - to quit smoking - is low motivation and instability in the face of the temptation of newly arrived friends with a pack of cigarettes.
Quit smoking using the work of Dr. Judson Brewer, which he started at Yale and continues to work at the University of Massachusetts. The essence of this program is to approach the solution of this issue "Consciously".
A group of researchers from Yale University in the USA, led by Judson A. Brewer, found that activity at key nodes in the non-directional neural network (DMN) was markedly reduced in experienced meditation practitioners. Activity was decreased in the medial prefrontal and posterior cingulate cortex.
In accordance with modern models, various neural networks are distinguished in our brain, in particular, the “default mode network” (DMN) and the “task positive network” (TPN) ... As previously stated, DMN supports self-centered thought, and TPN underlies the result-oriented thinking needed to solve problems. It has been established that, for example, in those suffering from depression, the level of DMN activity in relation to TPN increases, which is associated with the predominance of maladaptive and depressive thinking in comparison with adaptive and motivating thoughts. More active work of the non-directional neural network (DMN) is associated with high anxiety, low performance and more severe depression.
This study by J. Brewer revealed the effect of meditation practice on the non-directional neural network (DMN = default mode network) ... DMN plays an important role in self-awareness (helps us to better understand who we are) and, at the same time, participates in the processes of disordered mind wandering. Such wandering can be useful, for example, when solving creative problems. Most people spend up to 50% of the time in this state, without the slightest glimmer of awareness of what they are really doing. [Killingsworth MA, Gilbert DT (2010) "A wandering mind is an unhappy mind" (translation)] This means that we have no idea what we are doing about half the time of our life, while our mind shifts from one thought to another: from regret to chewing grievances, from thinking about the past to dreaming about the future ... Earlier studies have shown that prolonged and frequent stay in a state of "wandering mind" is more likely to lead to feelings of dissatisfaction. We usually feel happier if our mind does not wander [Killingsworth MA, Gilbert DT (2010)]. The exception is when we move from one joyful thought to another. But about two-thirds of our thoughts are thoughts that cause stress or, at best, neutral, and they lead us to a state of dissatisfaction or cause suffering.
In the course of J. Brewer's study, functional magnetic resonance imaging (fMRI ) the brain of experienced practitioners of mindfulness meditation. In total, 12 experienced practitioners of mindfulness meditation took part in the experiment (about 10 years of practice, an average of 10,565 hoursin meditation) and 13 volunteers without meditation experience (control group).
There were 3 types of meditation taught in a standard mindfulness course (MBSR type):
1) concentration on the breath (Instructions to participants: “Focus on the physical sensation of your breath in that place where you feel it most strongly. Follow the natural breath without trying to change it. Just direct your attention to it. If you find that your attention has gone, gently but surely return to the feeling ");
2) “loving-kindness” meditation (Instruction to participants: “Remember a moment in life when you really wished someone happiness ... pause ... Using this feeling as a model, wish happiness to all sentient beings, repeating again and again a short phrase, of your choice, to yourself ... For example, "May everyone be happy, may everyone be healthy, may everyone be safe ...");
3) meditation on objectless awareness (Instructions for participants : "Direct your attention to everything that appears in the field of your awareness: thoughts, sensations of the body, emotions ... Just follow them until something new appears in the field of your awareness. Do not cling to what is happening, do not try to change or react to what is happening. When something has appeared, just watch, let it disappear and a new object come ... ").
Based on the results of the study, 2 conclusions were drawn:
1. DMN activity was lower among meditation practitioners. They also reported less mental wandering in self-reports compared to the control group. DMN activity was lower in meditators, both during meditation and at rest. This is further evidence that meditation can improve the emotional state of the practitioner, and by decreasing the DMN activity, generally make them happier.
2. Meditation practitioners showed significantly greater connectivity between different parts of the DMN compared to the control group. Better connections were observed between the posterior cingulate gyrus, the dorsal anterior cingulate cortex, and the dorsolateral prefrontal cortex (all areas associated with self-control and cognitive control). This suggests that mindfulness meditation leads to increased connections between key brain regions that make up the DMN, and possibly makes the entire system more efficient in terms of information exchange. Susan Smiley, Ph.D., head of the Mindful Awareness Research Center (MARC), describing the results of this research in her article, draws an analogy with an orchestra “in which there are winds, strings, percussion instruments, but they all have to be tuned in one key. " Likewise, the practice of meditation harmonizes the activities of various parts of the DMN.
Also, meditation practitioners have noted a decrease in activity in the amygdala during the process of performing “loving kindness” meditation. An overactive amygdala (amygdala) is associated with feelings of anxiety, restlessness.p>
This study offers a new perspective on the neurophysiological mechanisms behind the already well-known effects of meditation practice.
I will use this method in practice and will describe it on my blog - http://www.fantasticman.kz/
And I would love not to smoke, but I like it ... I need some kind of incentive, probably ...
Once I quit a couple of times, but not for long. In general, in my opinion, not smoking is very cool!
My experience was not short. Once, after the kiss, my beloved said, "a cigarette kiss. Well, the taste ..." From the next morning I did not smoke, I finished my pack and that's it. The strongest incentive in my opinion. It's funny that MCH had nothing against smoking and sometimes smoked himself, then it was just thinking out loud. I have not smoked for 7 years. Do I want to? Oh yeah! I've always liked the process, but never liked the result. Often in my sleep I smoke those very flavored vogues, holding a cup of coffee in my hands) I miss this bad habit, but over the years my hand never reached for a cigarette.
Once I just decided to try to quit, for my own sake. I always liked smoking, but at the same time I wanted to achieve some success in skating, and because of cigarettes and shortness of breath, I died after 2 minutes of intensive skating. It was after the New Year holidays, I walked up properly and just on Monday (yes, I started a new life on Monday) I stopped smoking. The funny thing is that I did not want to smoke for the first month at all, most of all it broke me after 3 months and, like many, I quite recovered during the "no smoking" period. The main role in this story was played by a friend who said that I would not last long and we argued that I would not smoke a single cigarette until summer. Being a principled person, I really got through, despite the fact that I drank alcohol. Truth sinned with hookahs, but there was no question of them in the dispute.
But on the first of June I lit a cigarette right in the morning and still smoke ¯ \ _ (ツ) _ / ¯
I have never considered smoking to be a serious problem. If you want to quit smoking, you just need to not smoke. The main thing is not to make an elephant out of a fly and understand that you only need to give up one cigarette, the one you want to smoke right now.
I got pregnant and it worked out by itself. I will not say that it was easy, sometimes I just really wanted to smoke, as if not two years had passed without cigarettes, but two hours. After I stopped breastfeeding, of course, I grabbed cigarettes, smoked, but without the same enthusiasm (we all know how disgusting it is immediately after you smoke). In the end, everything went away by itself, no, the desire just disappeared.
Everything happened easily. I was just tired, and apparently due to my age I began to think about my health. Before that he smoked for 15 years. Alain Carr's book did not have the expected effect.
I just stopped. It was hard for the first week, then there was a peak of desire in a month, and the strongest peak in three)
You just need to firmly decide for yourself that you are ready not to smoke, and that's it!
Many people merge because of (drank, got nervous, friends smoke, etc.) I had it all - but I didn't ...
I just asked myself the same question, when I wanted - "Why then did I endure all the previous time?" )
He started smoking at 14. The first attempt to quit was at the age of 20. No effort, I just wanted to and stopped. It took me six months. The girl left, and I lit a cigarette the same day, hoping it would get better. I smoked every free minute. Then I began to notice that this does not make it easier for me, but only money is spent on something that also ruins my health. And one day, when I ran out of another pack, I just didn't go to buy a new one. Since then I have not smoked for a little more than a year and a half. Depression did not arise, rather, I got out of it at the moment when I quit smoking completely. After a couple of months, the general well-being improved a little, it became easier to wake up. And, like the one who answered above, I have dreams where I smoke and regret that I broke off after such a long time.
I quit smoking about two and a half years ago, since then I tried to start a couple of times, but it did not work. Before that, I smoked for about 6-7 years, periodically taking breaks for a couple of months (after reading Allen Carr, I quit for six months). The last time everything was pretty funny - I woke up in a terrible hangover, from which I didn't want to smoke, I didn't want to breathe. At the very least, I put myself in order, recovered with beer and began to think about how to continue living, and most importantly - why. The first cigarette led to the expected and not the most pleasant result - I simply threw up the recently drunk foam medicine, after which I firmly decided not to smoke that day. This was given to me without much difficulty, and the next morning I did not find the desire to smoke in myself, so I decided to continue my abstinence exactly until the moment when I wanted to. The first urges appeared after about a week and a half, but by this time I was no longer going to give up the wonderful life, devoid of the need to constantly stink and go somewhere every half hour (this was especially joyful in the winter of 2013-2014, which brought a terrible frost to our regions). After about six months, I tried to start smoking in order to join a new work collective, but nothing came of it - the smell of smoldering cigarettes and tobacco became unbearable for me, and I left the team pretty soon.
Returning to your question , or rather to its second part - no, there was no depression, there were problems with fine motor skills of the hands, I constantly had to touch something with my fingers, but it took a few months.
It turned out somehow by itself. I bought a good electronic cigarette, according to all the canons of vapers, blah blah blah, in general, for pleasure, and not to quit smoking. I immediately stopped smoking cigarettes, because I was constantly smoking (steaming) with a new device, and smoking cigarettes in parallel is somehow stupid. As a result, after a couple of months I got tired of this miracle and began to smoke less and less. Now I do not smoke, although sometimes there is a slight desire to smoke, but I suppress it.
Smoked from 23 to 40 years old. Started and quit smoking by accident. I started like this - my wife and I were going to a party and my future wife offered to try to smoke. As I understand it, she already had experience. I smoked - I liked it. Little by little I got addicted. The wife with the pregnancy of the first child quit smoking. He smoked one or two packs a day, but smoked only at work and on the street, there was no particular desire at home. I gave up because I was tortured by a cough. The cough itself was not strong, but constant. I decided to quit smoking. I gave it up. The cough was gone, but the urge to smoke did not appear. There was even an aversion to tobacco smoke. Something like this ...
To begin with, I have always belonged to the category of smokers who did not think that it was harmful and bad. It is important. I have never read any books on how to quit smoking. I never even thought about quitting smoking. I just once forgot my cigarettes at home. After not smoking all day, I decided that I probably would not smoke yet. It was not my goal to quit smoking. I had a long ago donated electronic cigarette at home, and with it I went out with my colleagues to smoke at work. Then I abandoned it.
I was not depressed. For some reason, I regularly wanted to chew something, eat (which is why I gained a little weight). At first, I often dreamed that I was smoking. At the same time, in a dream, I was very worried, how could I not smoke for so long, and then again lit a cigarette. Now, three years later, I don't feel like smoking at all. At the same time, sometimes I can smoke a hookah with my friends.
Personally, I have thrown for a more or less long period three times. The first time was at 16, because the girl I loved demanded it. To do this, I gathered all my folly, and with a blunt knife scratched out the Latin N in my palm, and every time I wanted to smoke, I looked at the cut, which went off for about two weeks, which was quite enough. I haven't smoked for a year and a half.
The second time I quit for one year, and very easily - for a bet. At stake was a box of beer, which I won and I still wait.
The third time I had to resort to Tabex. This was the easiest way. I only drank pills for two days, and I turned away from tobacco for six months.
Now I'm ready to quit again, and this time I downloaded Alain Carr. If this book doesn't help me, I'll just take it and leave it myself, out of spite. This is also a good way to achieve your goal - to get very angry at the obstacles. Try it.
Tell us how you managed to quit the addiction of smoking (any nicotine addiction). I would like to hear an answer from people who have felt the full severity of getting rid of this habit.