So, you want to know how you can quit smoking. And this is already causing joy, because the first step to getting rid of this unpleasant habit is made - a desire has appeared. We will not be long and tedious to describe why smoking is bad, and to quote the Ministry of Health - you probably already know it all yourself. You can be tormented by doubts: is it possible to quit smoking, fear of getting better, etc.? ... Here are just some facts that will make your desire even stronger and more violent:

• Your skin fades and fades due to spasm of blood vessels and lack of oxygen;
• the burden on your heart is increased, it wears out more quickly, and this significantly shortens the duration of your life;
• The brain also lacks oxygen, which causes your memory, thinking, and concentration to decrease;
• there is an unpleasant smell from the mouth, the throat inflames, the teeth turn yellow and their eyes turn red;
• if you are pregnant, then do not even botherwhether it is possible to stop smoking during pregnancy. It's not just possible, it's necessary! The damage from cigarettes in almost all cases is much greater than the harm from quitting smoking (the opposite effect can only be if you are a smoker with 20 years of experience, and you already have a physiological dependence on nicotine - in this case, the question of quitting should be discussed with the doctor gynecologist);

What prevents you from quitting smoking?

You know better than us that smoking kills,not only by drop and not just by a horse. But each of you probably has something to stop - you are concerned about the various real and imaginary consequences of your potential smoking cessation, and so you doubt whether you can quit smoking abruptly. Not having understood these fears and obstacles, it is impossible to go forward. So let's face them and defeat them! The first place among the obstacles to quitting smoking is taken by the fear of easily recovering. Especially it is peculiar to us, women, because we are more than men, we care about their appearance. But the fear of getting better can be exorcised if you think that weight gain is usually small - only two to four kilograms (everything that is recruited from above usually has nothing to do with quitting smoking, and there is anything that is not nailed to excessive craving) . The damage to health caused by smoking is much greater than the harm from the alleged "get better". And even about the harm to the exterior, we generally keep quiet, because smoking - it's wrinkles, terrible complexion and stale, unpleasant odor from the hands and clothes, as well as gray hair and accelerated aging of the body. And remember, smoking is harm to the thyroid gland, and the longer you delay with its cancellation, the more likely it will be to recover easily. The second fear is that without cigarettes you will not be able to perform any important or customary actions for you. For example, you will not get to sleep quickly without delay, or you can not quickly calm down. Indeed, in the first time for sure it will be so. However, after experiencing several difficult weeks, you will notice that the dream has returned to you, only to sleep you have become better and wake up - more cheerful; and about nerves - you will simply become less worried, and you will not have to quickly calm down with a cigarette. The third fear is that you are afraid to immediately break off and start smoking again, that you will not succeed. This is a normal state before a complex and important matter. But think, does the break mean the failure of the campaign to quit smoking? No! Stall is just a breakdown, and if you could not resist and smoked a cigarette - there is nothing to worry about; only thirty percent of people quit the first time. It is important to realize right away that this breakdown means to you. For example, do you perceive even one mistake as a catastrophe, which immediately makes you a complete loser? Or does this cigarette personify for you the inability to quit smoking, and, as a consequence, the permission to return to a bad habit? In any case, if such a breakdown happens - forgive yourself and realize that one cigarette is not the end of the world, and you can still leave smoking in the past.

Quit smoking yourself

With fears you sorted it out and came even closer toto quit smoking quickly. The case remains for small - just take, and it's easy to part with smoking. There are many ways that help a person quit smoking: electronic cigarette, nicotine patch, coding, etc. ... We will not write about them, but if they can help you - be sure to use them! In this article, we are more likely to talk about psychological self-help techniques that will help you find the answer to the question of whether you can quit smoking:

Properly prepare to quit smoking. Make a list of arguments that will help you become stronger in your determination to quit smoking, for example, "I will be free from an expensive and harmful habit" or "I will be cleaner and fresh," and every day add a new item to it. Declare your decision to your closest friends and family members. Invite them to join you, you can even make a bet (of course, if it is for you a motivator, not an obstacle to quitting). At first, organize the space around you: remove everything that reminds of smoking, for example, ashtrays and cigarettes out of sight, less communicate with smokers. Of course, you can not always avoid smoking, but the first month is the hardest, so take special care of yourself at this time.

Listen to yourself. Of course, many psychologists recommend to give up smoking immediately and for good, but in each case everything is individual. If it's easier for you to gradually give up cigarettes - for God's sake, only you should clearly understand that after a certain amount of time you will not smoke at all.

Stimulate yourself financially, for example,put money in the treasury that you would spend on cigarettes. Create a list of things that you would like to buy (well, if the first purchase is a month after quitting, this will be an excellent encouragement for you for a month without cigarettes).

Use autogenic training. Every day, several times repeat the magic word formulas like "I have a strong will and a strong character," "I deeply hate the taste of cigarettes," "I can live without tobacco," "I refused to smoke," etc. You probably know the saying about a man who was called a pig a hundred times, and for a hundred and first he was grunting. The same will happen to you, only you will quit smoking, and quite easily.

Talk to someone who has already given up smoking. You can share with him the problems that you have with him, and he, perhaps tell you the way to solve them, or just tell you about his experience and the difficulties he faced. In any case, this will be a tangible support for you.

The main provoker of smoking is stress. During the first month, try to strain less and protect yourself from profound unpleasant experiences. Use a variety of methods to deal with stress: sports, hobbies, changing the environment and activities, relaxing bathroom and meditation, etc. ...

Many people have smoking associated with psychomotorFeatures: something to pull in your mouth, chew, hold hands, etc. ... Consider this fact, and if you also have these needs, satisfy them. Occupy your hands with beads, key fobs or a hand trainer. You can also take your mouth, for example, eat apples or drink water (this will also be useful for the body). Just remember that it is necessary to chew something non-nutritive: firstly, nicotine accelerated the metabolism, and after quitting it slowed down a little, and secondly, your hands and mouth had a lot of free time that they would be happy to filled with chips and seeds. But it is because of these things that people who quit smoking can get better. So think of some harmless or useful substitutes for smoking.

Give yourself time. It sounds trite, but it's a fact. During the first month without cigarettes, our image still includes cigarettes and smoking, because our memory is full of "photos" of scenes from our past: I'm with friends in a bar - I smoke, I watch movies at home - I smoke, I drink coffee - I smoke, I stand in the street - I smoke and ... But gradually, over time, we are experiencing more and more more different situations, and pictures, including new us without cigarettes, are built into memory and replace images with cigarettes. So we gradually get used to the new image of a non-smoker. So try to try as much as possible to quickly erase the image of a cigarette from your life.

Keep a diary. During the first month, write down as much as possible all the events in it, as well as the feelings, emotions and, of course, the outbursts of a desire to smoke. It will necessarily arise - be ready for it morally. However, you have all the strength to cope with it. After each day, analyze the circumstances in which you wanted to smoke and what helped you to cope with this desire. And if suddenly there was a breakdown - which was not enough to cope. Take into account your mistakes and lack of resources and try not to allow them anymore. Then you will leave the ranks of smoking women forever.

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