How to get rid of the psychological dependence on smoking

Psychological dependence on smoking is the main reason that a person takes a cigarette again and again, unable to quit this addiction. Tobacco refers to psychoactive substances, as well as alcohol, drugs, caffeine, hallucinogens, and more. This is a problem that really needs to be addressed. What is psychological dependence and how to defeat it?

Psychological dependence

In psychiatry, there is a special section on diseases that are caused by psychoactive substances. One of the syndromes that are included in this section is addiction. There are two dependencies: psychological and physical. The doctors managed to find out that only those substances that enter the body orally or by injection cause physical dependence.Inhaled tobacco smoke can not lead to it. However, all psychoactive substances cause psychological dependence.

This kind of dependence forms a dominant in the central nervous system of a person. It is she who causes the smoker to return to her habit again and again. In fact, the body simply remembers how good it was while smoking and wants to repeat the process. Biochemical reactions in the brain change in such a way that a person again reaches for a cigarette or becomes irritable, sometimes even aggressive.

How is tobacco addiction formed

Because of frequent systematic smoking, the brain becomes accustomed to high levels of dopamine and regards it as normal.Now the amount of this substance that was before smoking is insufficient. The problem is that nicotine is eliminated from the body very quickly. Within two hours after receipt, the concentration of nicotine in the blood is reduced by half. At the same time, the amount of dopamine decreases and the person feels that he wants to smoke again.

Thus, literally the smoker's ritual is formed. A person knows how many cigarettes he needs to smoke a day and how much time to smoke. At the same time, with time, tolerance is formed, and the usual amount of nicotine is no longer enough. This leads to an increase in the number of cigarettes smoked per day.

Why stop smoking

If smoking is relaxing and soothing, why is it considered a bad habit? You can fool yourself for a long time by saying that all the talk about the dangers of tobacco is only an attempt to undermine the business of tobacco corporations and in fact there is nothing wrong with smoking a few cigarettes a day. However, in reality this habit cannot be called innocuous.

The negative impact of tobacco is as follows:

1. General intoxication of the body. In addition to nicotine, cigarettes contain a large number of other substances, such as tar, arsenic, formaldehyde, and many others. They adversely affect all organs and tissues, causing various biochemical reactions in them. All the processes that occur during inhalation of tobacco smoke are not fully understood.
2. Crayfish. Cigarettes contain many carcinogens. In addition, tobacco smoke is a strong irritant that affects the mucous membranes of the mouth and upper respiratory tract every time you smoke. This leads to changes in the epithelium of these anatomical structures and can lead to tumor degeneration of the mucosa. It is proved that cancer of the larynx, trachea and bronchi is much more common in people with significant smoker experience.
3. Diseases of the cardiovascular system. Nicotine leads to a narrowing of peripheral vessels. This increases blood pressure, which can lead to hypertension and hypertensive crises. In addition, the blood flow slows down in the constricted vessels and its viscosity increases, which causes platelet aggregation. It is fraught with thrombosis, thromboembolism and heart attacks of various organs.
4. Diseases of the respiratory system. In smokers, diseases such as bronchial asthma and chronic bronchitis are more common. This is due to a decrease in the protective properties of the upper respiratory tract.
5. Changes in the oral cavity. The fact that tobacco causes yellowing of tooth enamel, many people know, but this is not the biggest problem. Much more dangerous is the formation of ulcers on the oral mucosa. They arise because of a decrease in local immunity and the persistent action of irritants contained in tobacco smoke.
6. Diseases of the digestive system. Nicotine and excipients contained in cigarettes alter the secretory activity of the gastrointestinal tract, causing the formation of gastric and duodenal ulcers, enteritis and colitis.
7. Changes in the musculoskeletal system. Nicotine reduces the concentration of calcium in the blood, leading to osteoporosis and muscle weakness. Smokers are at higher risk for bone fractures.

It should also be said that a significant effect on the body of tobacco smoke causes not only the smoker himself, but also the people around him. There is an assumption that passive smoking is even more dangerous than active,since the body in this case receives less nicotine, but more tar and by-products.

How to get rid of the habit

Quitting smoking is quite difficult, but with enough desire, it is possible. It is necessary to disassemble a phased instruction to combat the habit.

Step number 1. For a start, decide on the motives. Why do you need to get rid of the psychological dependence on smoking? Psychotherapists have a four-question methodology, designed for those who want to act, but who are afraid of failure. Answer these questions:

• How will my life change if I do this?
• How will my life change if I DON'T do this?
• What will NOT happen if I do not do this?
• What will NOT happen if I do this?

Step number 2. Try quitting abruptly. Just decide that from now on you will never, under any circumstances, pick up a cigarette. It is important to do this right now, and not from tomorrow, next Monday, month or year. You must have great willpower, but it is the fastest and most effective method.

Step number 3. Can't quit instantly? Then the next steps are for you. Stop smoking gradually.For example, every day, reduce the number of cigarettes smoked by one. Or increase the time between smoke breaks every day for half an hour.

Step number 4. Remove from the reach of all that is reminiscent of smoking. All lighters, matches, ashtrays, posters, figures with cigarettes. Of course, packs of cigarettes in your pocket, purse, car or in the table should also not be.

Step number 5. If it's hard for you without cigarettes, try special chewing gum or pills. They contain safe doses of nicotine and are able to muffle the craving for a cigarette. However, you should not get carried away either. Remember: your main task is to return the usual level of dopamine in the brain to the original level, then the addiction will go.

Step number 6. Find an occupation. Often a person picks up a cigarette from boredom. Do not let yourself be bored. A five-minute gym or a cup of tea in the office is better than smoking.

It can be concluded that you should quit smoking as soon as possible. For this, a large enough desire and good motivation. It is important to understand not only how to deal with addiction, but also why you need it. Believe in your strength and you will succeed.

Video: what will happen if you quit smoking right now!