How do I stop smoking addiction

How do you stop smoking?

Many people ask themselves this question. If the answer is positive, the "method" presented here should be compared with other methods that are advertised everywhere on the Internet. The main difference, IMHO, is that it is cheaper and has been proven to work. However, everyone should choose the method that suits them. In the case of smokers who want to overcome their addiction with an unsuitable method and fail, this failure leaves a memory in the subconscious that they cannot easily delete, so that with each new attempt the memory unconsciously reports and signals: I can do it again Not. For this reason alone, the probability of failure with the new method is relatively high. Therefore, a weaning method must suit the person, so that the method presented here will not work for all people. It is therefore crucial to carefully explore your own motivation and to motivate yourself and to align your actions with this goal. In addition, smoking behavior is extremely complex and influenced by many personal and social factors.

There are basically two approaches: The Closing point method means that after a certain point in time you will no longer smoke without first gradually reducing the number of cigarettes, as is the case with the reduction method. The end point method has also shown higher success rates in studies and is now the method of choice for most scientifically based smoking cessation programs. The disadvantage of the second method, the Reduction method, is that after initial successes, the last cigarettes gain in importance and it is much more difficult to finally quit. Fewer cigarettes do a little less harm, but they still pose a variety of health risks and make regeneration more difficult. In addition, very few long-term smokers manage to limit themselves in times of stress, even in times of stress.

 

Nicotine substitutes

From a psychological point of view is of Tools how Nicotine patches, nicotine gum, nicotine tablets or nicotine nasal sprays not advisable, as these have at least a certain potential for addiction, as they continue to add the drug to the body. However, they reduce the damage caused by the burning of the tobacco leaves and are therefore justified in acute cases where the first thing to do is to reduce this side effect of addiction. The same goes for the latest invention, the Electric cigarette - E cigarette or electronic cigarette -, an electrically heated device for vaporizing a flavored liquid, whereby the resulting aerosol is inhaled. In contrast to the cigarette, there is no combustion process, so that some of the electronic vaping devices are less harmful than the conventional cigarette - the health risks are around ten times lower. Less harmful does not mean harmless, however, because e-cigarettes also contain nicotine. Pulmonologists also find nebulizers to be problematic because they can damage the airways. Basically finds no weaning instead, there is a shift in dependence on the addictive drug nicotine.

As is well known, nicotine has one double effect on the brainThis effect is reflected in the fact that many people report mixed first experiences with smoking. Nicotine often triggers a predominantly uncomfortable feeling or even reluctance to begin with, and many people feel nauseous the first time they try to smoke. This unpleasant first experience prevents some from ever becoming a smoker, but others light a cigarette until the pleasant effect of the nicotine finally dominates. So far it has been suggested that the cause of the opposing effects of nicotine is based on neural reactions in different parts of the brain. A new hypothesis was directed towards different neurons in the reward system of the brain, because there are two groups of nerve cells that release different neurotransmitters when activated: Dopamine neurons or GABA neurons. In the mouse model, with the help of a complex pretreatment, either only the dopamine neurons or the GABA neurons were made sensitive to nicotine and the animals were subjected to a behavioral test that was supposed to determine the rewarding or deterrent effect of nicotine. It was found that the dopamine neurons are responsible for the aversion, while the GABA neurons in the mice convey feelings of reward in connection with nicotine administration. Applied to humans, this could mean that when someone smokes for the first time, the nicotine targets all receptors in this reward-specific brain area and creates both pleasant feelings and feelings of aversion, but the more someone smokes, the more the number changes the receptors or the signal processes in the brain's reward system. In the case of nicotine addiction, the role of dopamine neurons apparently changes, because while they are responsible for the aversion in non-dependent mice, they mediate one in dependent mice Aversion to withdrawal of the substanceso that the pleasant effect is now expanded to include the urge to continue to use nicotine. So when an addiction arises, the brain's motivational system changes so that it is no longer just about getting that good feeling about smoking, but rather about relieving the bad feelings when there is not enough nicotine in the system is. This could also explain why nicotine replacement therapies designed to gradually wean smokers off of nicotine have had only moderate success. Possibly, analogous to the method used with alcohol, one could also use drugs when smoking, which, as with alcohol consumption, cause nausea in order to induce an aversion to the substance in those affected.
source: https://www.wissenschaft.de/gesundheit-medizin/unangenehmer-nikotin-effekt-mit-potenzial/ (19-11-26)

Do that first Fagerström test for nicotine addiction


the initial situation

The age of the Nicotine addicts was at the time of Smoking cessation 47 years, whereby he smoked regularly for about 30 years and finally increased the consumption to three packets (20 cigarette) of medium-weight cigarettes per day. In the years before, there were several attempts to reduce cigarette consumption at least to a tolerable level (one packet per day). However, these phases only lasted until professional or other stresses brought the use back to a higher level. Trying to switch to lighter cigarettes tended to increase the daily dose. Direct health effects were not observable - doing an active sport (tennis) was possible without any problems and with perseverance, although one afterwards increased need for nicotine occurred. Unsuccessful attempts to quit often occurred in connection with bronchial diseases and flu-like colds, for which there was probably a greater tendency due to smoking.

The Side effects of nicotine consumption were mainly increased during the day Tendency to cough and morning Coughing fitswhich lasted longer and longer over the years. At the time of weaning, there was practically no night without a night or two Coughing attacks interrupted sleep, whereupon falling asleep again was made more difficult by coughing. The last increase led to some consecutive sleepless nights.

Some tips on how to Combating withdrawal symptoms

The occasion and the method

In another sleepless night, the decision matured that it could not go on like this. At around two o'clock in the morning, all the utensils in the apartment that had to do with smoking were collected in a large plastic bag: an almost full carton of cigarettes, some parcels that had been started, all the ashtrays, all the gas lighters and the gas refill cartridge available for them. These smoking aids were stowed in a plastic bag, which was tightly closed with a stapling machine. The sack went to the top of the bedroom closet, where it was only recognizable to the person concerned, along with other objects. The rest of the night was spent coughing, but the next one with a certain tension Day without cigarettes painted out, plus the decision not to tell the partner or the rest of the family about the decision. It should be "kept secret" from all other people in the professional and private sphere for as long as possible.

The result

The first day went as expected: there was a constant need to smoke a cigarette. The advice of a colleague who had long ago reported of his own successful weaning came to the rescue: a Main problem is the still existing need for that Ritual of smoking - this one ritual must be replaced by another ritual, at least initially. He had made it with the help of a sparkling non-alcoholic drink that he kept in his mouth in small sips for a long time. He later switched to strong menthol-containing cough drops. Both methods were tried and partially solved another problem of weaning: you don't know what to do with yourself and your hands in the suddenly free time. This unfulfilled time or the lack of activity in it was filled up by small errands in the office and household - mostly some sort of tidying up or filing activities. There was an increase in that which also filled the earlier smoking period Conversation contact Looking for family and non-smoking colleagues, in whose presence one had never taken up a cigarette out of politeness.

A study by Joseph McClernon et al. (Duke University, Durham, North Carolina) incidentally showed that the mere sight of people who smoke with pleasure can cause nicotine addicts to abandon their goodwill to quit smoking. The scientists recorded brain activity before the smokers had their last cigarette and after their first 24 nicotine-free hours. Both times, they had to look at photos of people smoking while they were being shot. The differences were clear: from the first to the second brain scan, brain activity in the dorsal stratium, an area responsible for learning habits and routine activities, such as cycling or brushing teeth, increased significantly when they perceived this key stimulus. Successful smoking cessation is therefore not just a question of self-control, but primarily depends on how permanently learned habits can be erased. Hence one has to stop this one Framework note.
Source: http://www.focus.de/gesundheit/gesundleben/nichtrauchen/news/rauchen-warum-aufhoeren-so-schwer-ist_aid_359876.html (09-01-07)

The first day ended with a certain restlessness but also with the relieving certainty that this time I would finally make it. Quitting smoking was made before falling asleep with one motto provided that related to the recently celebrated birthday: Fiftythree! One wanted to be at least a hundred years and this number of years was still necessary for this, which was probably hardly achievable with continued nicotine use. The first night was not interrupted by a coughing attack, as the coughing had become less and less during the day. The morning cough attack did not materialize either. The following days and nights were similar to the first day, although the "filling rituals" were less and less necessary. After a short time it was possible to follow behind a smoker and inhale the smoke without feeling the need for your own cigarette. After about a week, the family "discovered" it, a few days after a work colleague End of nicotine use. Eleven years have passed since then.

The package insert

No guarantee can be given for the success of this particular method of smoking cessation as it is based on personal experience. The author of the worksheets expressly thanks his colleague Barth, who long before the actual personal realization gave numerous tips on details to look out for when weaning. These are here in analogy to the "giving science away"made available to all interested parties. side effect is an increasing sensitivity to the smell of smoke in the hair or clothing of other people, which was not previously registered at all. The Smoking room in my own apartment had to be with a white Special emulsion paint for coffee houses be colored in, as the Nicotine coating shining through again and again on the walls.

The relapse

There are three types of relapse in smoking cessation: den Slip, so a slip up at the party, the Lapse, a misstep over one to several days, as well as the Relapse, the complete relapse into the old addictive behavior. The following applies: if you have smoked heavily, you must not slip up, otherwise you will quickly end up back in the old addiction patterns. Responsible for that Brain biology, because in smokers the number of nicotine receptors in the brain increases over time and this excess leads to more or less strong withdrawal symptoms when you stop smoking, depending on the duration of nicotine consumption. This hunger for receptors disappears after a few weeks, but the receptors are only inactive and in a kind of dormant state, but can be woken up again at any time as soon as one smokes a single cigarette, even after years of abstinence. Therefore, as with other addictions, one should stick to abstaining from nicotine for life.

Feedback from the forum

A wrote on 05/11/2006:

Good method!

I stopped like that myself - about 4 years ago.
What is really important is the unconditional, spontaneous decision (which is probably a kind of weariness).
I can only confirm that with the rituals; one should consciously practice substitute rituals for some time (e.g. I had tea instead of coffee for breakfast, since coffee + butt = appeared inseparable).
Furthermore, you should make it clear that you suddenly have a lot more time that you have to use - the smoking breaks are missing ...
In the end: in order to satisfy the "pacifier need", I simply chewed on toothpicks for 2-3 weeks.
After about six months I was able to smoke cigarillos again, for example, without wanting to inhale and since then I have been able to cum a cigar or pipe every 1-2 months without the risk of relapse.

Link tips

"Doctors against smoking harm"('Austrian Council on Smoking and Health') is a joint initiative of the Austrian Society for Pneumology (ÖGP), the Institute for Environmental Hygiene at the Medical University of Vienna, the Institute for Social Medicine at the Medical University of Vienna, the Austrian Cancer Aid and the Austrian Medical Association a broad scientific advisory board from all medical disciplines concerned.This website contains scientifically sound facts on the subject of smoking and smoking cessation, with a focus on prevention in children and adolescents.

By the way, studies have shown that smoking can harm a baby's development even if the mother quit before pregnancy. The DNA of the placenta of women was examined and epigenetic changes were found in almost 180 genome areas in women who smoked. A similar effect also occurred in women who quit smoking up to three months before pregnancy, although the changes in the mother cake here only affected 26 areas, albeit those that play a role in the development of the fetus. Accordingly, the placenta apparently keeps previous nicotine consumption in mind.

This is a program developed by psychologists to quit smoking on your own, which is completely natural and also fun The online non-smoker programof Lars Satow. This program is based on the scientific work of the American psychologist Albert Bandura. Bandura is known for its positive psychology, which relies on optimism and personality strengthening - very successful in smoking cessation. A free registration is required from step 2 onwards. It is used to monitor success and prevents abuse. Then you can also ask questions to a team of psychologists and read the answers to common questions. For example: "What does nicotine addiction actually mean?" or "Will I make it this time?" An online program cannot work miracles, but it can help with little tips and tricks to get through the first few days. Testing should help to better assess your own situation.

See also Quit smoking without replacement therapy and Tips from experts

On the website "Smoke-free - quit smoking, quit smoking"(http://www.qualmfrei.info/) by the psychologist Mark Kefel provides important tips and facts on the subject of smoking, which can also motivate people to give up smoking. Particularly noteworthy is the compilation of the positive changes that have resulted in set the time after weaning: ... after the last cigarette: After just 48 hours the sense of smell and taste is refined, after 3 days you breathe noticeably easier and after 3 months the blood circulation has improved so that walking is easier because the lung capacity has increased by around 30 percent.

Some for Relationship between smoking and diet!

Relationships between Smoking ritual and reward center

If you find this method "Spanish", you can also read it in Spanish: ¿Cómo se puede conseguir dejar de fumar? Manuela Molina y Miguel Witte have translated some worksheets into Spanish, including this text on smoking cessation!

With the private website "no smoking - thoughts of an expectant non-smoker"Uwe Köstner supports his own attempt to cope with nicotine addiction. A non-smoker diary once also kept Claudia Klinger (master of web design), which is now accessible on the network again:http://www.claudia-klinger.de/glueck/nrdiryfs.htm



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