Since the 1950s, evidence of the harms of smoking has begun to accumulate. That pushed lots of countries to enact new laws and impose restrictions on smoking to reduce those harms. One of the harms of smoking is addiction, as defined by scientists and medical practitioners. Therefore, quitting smoking is an addiction treatment process similar to treating any other addiction or disease, especially when we notice that it has become a difficult issue for smokers because they are addicted to what they smoke.
The causes of addiction are varied and differ from one person to another and from one age to another. They can be divided into several psychological causes and physical causes.
Smoking may be a way to relieve and dispel loneliness and boredom. in certain cases, it can begin as just a simple habit and then develop like any other habit to become part of the smoker’s character and nature. Then turns from a mere habit to addiction.
The main physical factor of addiction stems from the fact that cigarette tobacco contains nicotine which is absorbed from the lungs and oral cavity and reaches the bloodstream that carries it and delivers it to all parts of the body. When the body gets used to a certain amount of nicotine, it continues to demand it as a necessary requirement.
Nicotine affects several areas of the body, especially:
Nicotine activates the system of sensations that generate in the smoker a sense of pleasure and calm.
Nicotine stimulates the secretion of adrenaline, which creates a sense of alertness. It also activates the secretion of glucose, which creates a feeling of satiety.
The sensations stated above may be pleasant but, in reality, they are not, and may have disastrous effects on the body.
The main complications of smoking include the following:
Smoking can cause many respiratory diseases, including:
The risk of developing different types of cancer may increase, such as:
The narrowing of the blood vessels is no less dangerous than the effects stated above, as they may lead to:
Smoking may cause changes in the color of the skin, teeth, and nails.
When you quit smoking, the following symptoms may appear:
Quitting smoking is not an easy thing. But it prevents many diseases. Listed below are the treatment methods for quitting smoking.
This method of giving up smoking means immediate and complete cessation of smoking, This method is suitable for people who smoke a small amount of tobacco, and who have smoked for a relatively short period of time.
This method means quitting smoking gradually. i.e. reducing the number of cigarettes smoked per day or reducing the amount of nicotine in cigarettes.
This method of quitting smoking is suitable for people who smoke large amounts of cigarettes per day or who have smoked for a long period of time.
We can treat the psychological symptoms of quitting smoking through support groups, psychotherapy, guide books, and visiting websites that provide guidance and information on how to quit smoking.
The basic element in making the attempt of quitting smoking successfully is to avoid situations and places where cigarette is smoked like parties, cafés, bars, etc. When you are in these places, the urgent need to smoke tobacco is likely to be at its highest level.
Drinking coffee and stress can also generate a strong desire for smoking. If you cannot avoid these triggering factors, deal with them as some of the life challenges which one must overcome. Be strong enough and don’t allow yourself to fall into smoking setbacks.
Also, one should look for smoking distractors, such as exercising, writing diaries, drawing, or getting engaged in whatever activity.
It is also necessary to try to confront the factor that caused the need to smoke cigarettes the first time, and then try to avoid feeling the craving for smoking.
If you feel like giving in to your craving for tobacco, tell yourself to wait another 10 minutes. Then, do something to distract yourself during that period of time. Try going to a public area where smoking is not allowed. These simple tricks may be enough to delay the craving for tobacco.
Give your mouth something to chew so that you can fight tobacco cravings. Chew sugarless gum or hard candy, or snack on raw carrots, celery, nuts, sunflower seeds, or anything that creates a feeling of satiety.
Physical activity has the power to reduce the intensity of the desire for tobacco. Even a short period of physical activity, such as going upstairs and downstairs a few times, can eliminate tobacco cravings.
If you have to stay at home or in the office, try squats, deep knee bends, push-ups, or running from one corner to another. If physical activity doesn’t interest you, try prayer, embroidery, woodwork, etc. Or do chores, such as vacuuming or filling out forms as a distraction.
Smoking is a way of dealing with stress for smokers. So resisting the craving for tobacco can be stressful for these people. You can relieve stress by using some relaxation techniques such as deep breathing exercises, muscle relaxation, meditation, massage, or listening to soothing music.
Contact a support group member, friend, or family member, to help you in your efforts to fight the tobacco craving. Talk to that person on the phone, go out for a walk, laugh together, comfort each other, etc.
Join the online smoking cessation program. Or read a blog written by someone who was able to quit smoking or someone who, like you, is still resisting the craving for tobacco. Learn from other people’s success stories and get inspired by them.
Write or tell yourself, maybe in a loud voice, the reasons why you took the decision to give up smoking and resist tobacco cravings. These benefits may include:
Remember that trying a certain way to beat a craving for tobacco is much better than doing nothing. Every time you fight tobacco cravings, you get one step closer to your goal of eliminating tobacco completely.
We can treat the physical need for nicotine by using nicotine substitutes that can be obtained in the form of:
Nicotine replacement therapies have a short-term effect, But they can help you overcome a strong craving for smoking. Moreover, they are safe to use if combined with long-acting nicotine patches, or with a nicotine-free medication.
Lots of smokers have recently resorted to personal vaporizers (electronic cigarettes) as an alternative to traditional cigarettes. Nevertheless, health professionals need to do more research to determine the effectiveness of electronic cigarettes on quitting smoking and the long-term safety of using such devices.
Clinical research has found that the most effective and best way to treat the harm of addiction and quitting smoking symptoms during the period of smoking cessation is to combine psychological support with drug therapy that inhibits nicotine receptors. W)e can also use nicotine replacement therapy.
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