Cigarette addiction is a three-way addiction: nicotine addiction. When nicotine is deficient, the body loses its balance and causes a wide range of symptoms such as restlessness, irritability, insomnia, headaches, dizziness. Depressed mood, depression, difficulty concentrating, thinking, etc., social and environmental addiction. Surrounding people or friends is an important factor in starting smoking. Especially teenagers who want to be accepted by their peers Causing smoking, continuing to become addicted and unable to quit And finally Behavioral and psychological addiction Which is an addiction By learning and then being used to practice, for example, when eating coffee, they have to smoke. Or often smoke in the office When they come to work, they have a craving for smoking, etc.
It is known that The penalties for smoking include a lot of money for nothing but health, lung cancer, laryngeal cancer. Bronchial and esophageal cancer Oral cancer, emphysema, stomach ulcer, cirrhosis, periodontal disease, yellow teeth, red eyes, green nails, high pressure, osteomyelitis. A chronic cough and a lot of phlegm, etc. , in addition to directly affecting the smoker Cigarettes also affect those around them. And causing the environment to be polluted as well Which of these things is the main reason that motivates many smokers to try to quit smoking absolutely, so today we have a way to quit smoking. As for how it will be and how difficult it will be, let’s go and see …
How to quit smoking
- Finding encouragementfrom those around you is essential to help you make an effort to quit smoking. You should let someone close to you of your intentions.
- There must be a goal Goals are important You should know who to do it for. When you think you want to smoke I ask that you always remind yourself that For example, for the people you love and those around you. To save money to build the future Or for better health, etc., but some people may even swear to the sacred things that are quite revered. But believe it or not, it can actually quit!
- Prepare to accept You should find out the real reason that motivates you to smoke. In order to be managed properly, such as smoking because of stress Want to get along with friends, parties, drink alcohol, or just get used to after meals, etc., and need to understand and accept the symptoms that occur during the quitting smoking, such as agitation, irritability, lethargy, etc., along with encouraging yourself that these symptoms are. Will pass in just a few days
- Youmust plan, you should plan your actions. By setting a date to quit smoking By choosing a different important day of the family, such as the birthday itself Child or family birthday Wedding anniversary Holy days However, the date should not be too far away. Or it is a day that you have a responsibility, such as during exams, when you have to eat, eat, or have a social event. Because they may be motivated and unable to quit as intended Or, you could create a small ritual for the final day by putting the remaining cigarettes on fire in the face with a piece of paper written about the penalty for smoking for the first day of quitting.
- Quit immediately – Raw(Cold turkey) Immediate quitting is more effective than reducing the amount of smoke. This method has been used since ancient times. This allows people to quit smoking immediately without any medication or help. In general, nicotine deficiency symptoms go away on their own within a few weeks. And the most embarrassed But must be patient Passed the opportunity to quit, it is very possible The discomfort will disappear, but it is better than slowly suffering with less and more discomfort, right?
- Strengthens the mind, not shaken When it comes to action Should wake up refreshed Take ten full breaths in slow motion and let your imagination feel good about the pure air. Be ready to tell yourself that you are doing the best for yourself and those around you. Including reviewing the reasons why you decided to quit smoking Posture Turned closer to non-smokers And after at least 2-3 weeks after quitting smoking, it may cause symptoms of a cigarette craving. The most important way to quit smoking permanently is by strengthening your mind and believing in yourself that you can quit smoking.
- Throw away cigarettes and ashtrays out of sight. To quit, it must be resolved. Don’t delay to discard all cigarette-related equipment. You can leave it. Do not regret it. Because if these temptations get in the way May cause our hearts to distract Just think that it’s for your health.
- Manage to take care of yourselfIn the early stages of quitting smoking, you may have frequent cravings. Which is normal Because it is an addiction derived from the original smoking behavior Therefore, if you have symptoms of wanting to smoke It is recommended to eat citrus fruits or drink fruit juice. Eat snacks You can chew gum, suck on candy, chew a toothpick, take a shower, brush your teeth, or smell a sniff. To help make it feel like smoking But if you have symptoms of restlessness and lethargy, just go to sleep. Or, go find a quiet place to breathe natural air, play soft music, listen to the comfort of music, find someone to massage your back and shoulders to help the blood flow better. If you can’t stand it, get a rubber band to wrap your wrist. When you feel restless, immediately flip the rubber band. Which the pain can pull the thoughts out of the craving for a cigarette Even though it’s a painful but effective method, alcohol, tea, coffee and soft drinks should be avoided. Because of these things will increase the craving for smoking. Including avoiding spicy food, oily food, spicy or sweet food Because these foods have a direct negative effect on mental health It makes mood swings easily. And to turn to eating nutritious foods instead But for people who are addicted to smoking after eating When finished eating, they should immediately get out of the dining table. Then turned to find other activities to do
- Drink plenty of water.You should drink 6-8 glasses of water a day, as drinking water can help remove nicotine from your body. Whether it is from the moment you wake up in the morning After every meal During the meal And before going to bed
- Not obsessing over and looking for activities. Of course, when you don’t smoke You will have more time for yourself. So do not waste this time. You should bring that time to find activities that you enjoy doing. Whether it is exercise in a way that you are good at at least 15-20 minutes a day (to stimulate the body to be healthy and repair the damaged parts of the danger of cigarettes), read funny books. Playing games when I have free time Chatting with other people or decorating your house and gardening will make sense. It also helps to relieve stress as well. Because keep in mind that there are still many nonsmokers who find ways to relieve stress without having to rely on cigarettes.
- Take a slow, deep breathfor 5 minutes every day by closing your eyes and taking a slow breath with your nose to fill your lungs, then slowly release it in between, making you feel good. with Try to imagine the different feeling of not having smoke in your life. But if still not feeling, then should create preconceived like fresh breath Feeling less tired? Or whatever is good from not smoking
- Take a hot shower or bath 2-3 times a day,15-20 minutes at a time after taking a warm bath with warm water. Should be followed by a cold shower to help refresh the body.
- Stay away from your usual surroundings.You should try to avoid going to places or times where you regularly smoke. This includes activities that may make you want to smoke, such as drinking alcohol, drinking coffee, etc., because the habit may cause you to return to smoking. Finding a new place, a new atmosphere, or just a little exercise can help a lot!
- Do not be weak with yourself. I believe that there are probably many people who say to themselves, “Onemorepack will be alright ” or “ a little bit today. Tomorrow gradually quit “, etc., including challenging yourself Thinking that going back and trying to smoke from time to time would be fine These are strictly prohibited. Because that means all of your intended efforts will be wasted, priceless, or beneficial to you. You have to be patient and get through it.
- Don’t neglect the slightest Ask you not to give up or let the opportunity take you back to smoking. Whether it’s your friends, your social media, or other enticing things, be sure to accomplish your goals as you have them all.
- If you really have to smoke, don’t respond immediately. Do it for about half an hour and then smoke it to help reduce the anxiety you need to do immediately when you feel like it. And you try to change the hand that uses a cigarette Change the type of cigarette Change the brand you don’t like And strict restrictions on the place of smoking, for example, if it is going to be pumped, it must be pumped on the balcony on the third floor, right-hand side, and must be pumped at 3 PM only.
- Don’t be discouragedif you have to turn to smoking again. It doesn’t mean You are a failure At least you’ve learned how to improve yourself the next quit. Just keep trying to prepare to fight again and stop smoking at least you can reduce the amount of cigarettes you’ve smoked even more.
- Doing group behavioral therapy activities By consulting or receiving advice from related agencies or doctors
- Quit smoking diet Foods to avoid for smoking addicts include beverages such as coffee, tea and soft drinks (they contain nicotine, just like cigarettes), liquor or alcohol. (Makes the tongue taste more), including meat. (Because it promotes the taste of smokers even more), the food that will help make or quit smoking is as follows.
- Fruits that are high in vitamin C,such as lemons, oranges, and passion fruit are also very helpful because smoking a cigarette your body loses up to 60 milligrams of vitamin C, or the same amount as one orange. Can be with the figure
- Green vegetables aremainly classified and suggested that The greener the vegetables, the better. Because in addition to the ability to extract cravings for cigarettes, it also contains chlorophyll and antioxidants that help detoxify the body as well.
- Beans, eggs, chicken breast, these three foods are recommended by the University of Massachusetts for those who wish to abstain from smoking. Because these foods will help create substances serotonin (Serotonin) will make it easier to quit smoking.
- Fresh milk, arecent study found that When smoking, it will make you eat some food, especially “cow’s milk”, so I want you who love to drink cow’s milk. In case it will cause some boredom of cigarettes But if you are allergic to cow’s milk, you may switch to curd or yogurt.
- Fishomega three are present in fish can reduce inflammation in the body from toxic smoke. In addition, fish also contain L-arginine (L-arginine) that helps to expand blood vessels in the organs to improve blood flow.
- How to quit smoking with lemon According to the research, it was found that Vitamin C contains substances that can help reduce nicotine cravings. And also help rejuvenate the worn-out body to be rejuvenated It has been used as an aid in quitting smoking. The best way to do this is to wash the lemon and cut it into small chunks to have a thumb-sized peel or bite-sized bites. By sucking and gradually sucking out the sourness Then slowly chew the bark for 3-5 minutes and then drink one gulp of water. This will help reduce the craving for nicotine. When smoking, the flavor of the cigarette becomes so bitter that you do not want to smoke. (Other citrus fruits will work as well. But the lemon will work best), which quit smoking by eating this lemon, most will quit smoking in 2 weeks and will not want to smoke again. Because the body can beat nicotine But in the matter of mental symptoms, sometimes there may be some needs.
- Supplements can help For you to find supplements such as vitamin B complex to eat Will be in capsule or tablet form, however Or to eat 1-2 tablespoons of wheat germ mixed with fresh milk after meals, etc.
- Such thingsare not known, such as inhalants, which some people even quit smoking by sniffing anise anise! If you can’t brush your teeth, drink cold water.
- Anotherquit smoking tea isa great help for people who want to quit smoking seriously. It is a brewed tea that contains a mixture of white flower grass, peppermint. And other herbs have properties that help reduce the urge to smoke Making smoking less and less likely
- Snow lotus tea quit smoking It is a specific species of natural tea leaves. Which smells or tastes like tea Making it easy to drink, not bitter, suitable for smoking addicts who want to quit Because it has to be drunk according to the amount and time specified (See that according to the formula is must be 6 days only, do not exceed this Because it will make the therapist feel discouraged and can not continue to drink) by smoking addicts must not indulge themselves By drinking tea helps in the detoxification of the body. Help balance the body And help build immunity against all kinds of addictive substances Especially nicotine in cigarettes From looking at prices on the Internet The price will drop around 2,500-3,500 baht per box, expected to be valid for 6 days (Image: Quitting Smoking.com)
- Smoking cessation herbs Use 2-3 whole white flower grass to add water to flood the decoction, boil for 10 minutes, eat it frequently or use it in the form of tea, brew in size 3 grams, 3 times a day after meals. , The water lettuce is also used as an herb to quit smoking as well.
- Smoking Gum(Nicotine chewing gum) but this is rather expensive. The taste is quite bad. Some people even give it free, it does not chew 555+ by this gum will help reduce the craving for smoking, slowly chewing. And waiting for nicotine to be absorbed through the oral mucosa Until the tingling taste disappears, continue chewing Do this for about 30 minutes per pill, the principle is that it provides low levels of nicotine. To suppress nicotine deficiency symptoms and suppress the craving for cigarettes Statistically, using the aforementioned approaches with group activity and behavioral therapy can help make it more successful. For example, the popular brand will be nicomild (nicomild-2), the price is about 300-400 baht per pack (1 pack has 6 panels, 1 panel has 9 tablets, total 54 tablets, the average price is 6-8 baht per tablet. )
- A nicotine patchornicotine patch is used to replace the nicotine in cigarettes. To reduce the urge to smoke Used by covering the patch on the skin that has no hair, such as the upper arm, neck, to the hip that covers the pill every day, fixed 24 hours a day, the price is about 300-400 baht (10 sheets).
- Of nicotine inhaled by mouth(Nicotine inhalation), nicotine forms is used prescription only. It consists of 2 parts. The first part looks like a plastic box similar to a cigarette used for inhalation. And the other is a nicotine container. When you feel like smoking Then had to grab a plastic cylinder containing nicotine already in the same way as a cigarette When inhaled, nicotine is absorbed only in the mouth and throat. It does not go down to the lungs like smoking and its absorption into the body is less. This method is more suitable for people with psychological addiction.
- Nicotine nasal spray(Nicotine nasal spray), who are trying to quit smoking so many ways, but without success. May be able to quit this way However, use in this form should be under the supervision of a healthcare professional. This form of nicotine may not be the same as the other forms of nicotine because it is absorbed and the nicotine levels in the bloodstream are very close to smoking. That’s why it’s often used in people with severe nicotine cravings.
- Candy cigarettesorcandy nicotine (Nicotine lozenge) is similar to a candy commonly used with 1 tablet (use no more than 20 tablets per day), nicotine is slowly being dissolved out slowly candy tablets will be around 20. -30 minutes (do not bite or chew during sucking)
- Nicotine tablets, sublingual(Nicotine sublingual tablets) is characterized as tablets 1 tablet contains nicotine 2 mg To use, simply place the tablet with them under the tongue (do not swallow, suck or chew the tablet), then the nicotine is slowly being. Released slowly This will help relieve or suppress nicotine withdrawal symptoms. Causing less suffering than quitting smoking through the raw material
- Electronic cigarettes(e-cigarette) for anyone who can’t be broken Using e-cigarettes is another option. It is a device that can help treat the nicotine demand in smokers. During the smoking period, the nicotine is gradually reduced and eventually the nicotine-free solution is pumped. Then will actually be able to quit smoking Without symptoms of hunger But some people use it and come back to add electric cigarettes instead. This kind of thing will stop or not, I think it depends entirely on the heart.
- Smoking cessation drugsare drugs that help reduce withdrawal symptoms (Reduction of withdrawal) such as Bupropion, Nortriptyline, Clonidine, Fluoxitine, Doxepine, Buspirone, Lobeline, etc., which can reduce cravings for a cigarette. For example, the popular drug is Quomem – Comem (1 box contains 60 tablets, the price is about 1,650 baht per box, the average drop is 20-30 baht per tablet) (Photo: pantip.com by Oupharee)
- Other therapies(but not yet proven to be effective in quitting) include acupuncture, hypnosis, and electrical stimulation. The use of laser therapy, etc.
- Seek a mentorunless you seek advice and support from those around you. You can also seek advice from someone you know who has been able to quit smoking successfully. Smoking cessation clinic Places to quit smoking Or the Thailand National Quitline Call Center (Thailand National Quitline) hotline tel. 1600
If anyone can quit smoking already I believe that your face will look brighter. Weight gain because your tongue can taste better when you don’t smoke. Resulting in a good personality There is no body odor and yellow stains on the teeth, etc. You see, quitting smoking can really change your life, but if anyone is in the process of quitting smoking. Please try applying these methods. And I would like to encourage you not to give up and keep fighting. Just think, do it for the people you love and for yourself.
Note : For Nicotine Replacement Therapy (NRT) you should consult your doctor first for advice. And the use of nicotine replacement therapy in pregnant women, patients with severe arrhythmias Or have severe chest pain, recently recovered from myocardial infarction And do not smoke or use it in combination with other nicotine-containing products. Because it can cause poisoning
