Tobacco is a plant from which its leaves are extracted to form cigarettes. Each cigarette contains many chemical substances harmful to our health, capable of producing physical and psychological dependence. That’s why, It is advisable to know what are the effective strategies to quit tobacco
Physical dependence is under the responsibility of nicotine, which generates a feeling of pleasure, satisfaction and relaxation. This is because it produces the release of a chemical substance called dopamine, which generates pleasurable sensations. A pleasant sensation that the body asks to repeat again and again.
Psychological dependence occurs when cigarettes It begins to be a tool, a resource to face different everyday situations. For example, when you are anxious, nervous, alone, or even with someone; In the latter case, the cigarette is functioning as a socializing instrument.
Many smokers, even if they have information about the possible consequences of consumption, continue smoking tobacco, so it would be interesting to change their strategy.
Smoking is known to be one of the leading causes of preventable death in the world It is also known that it can cause cardiovascular and lung diseases and cancers in different parts of the body. Among the relevant data reported by the Ministry of Health of the Nation of the Argentine Republic, we can highlight that, 20 minutes after quitting smoking, blood pressure and heart rate decrease to normal values; After 48 hours, the senses of taste and smell recover; after a month the difficulties in carrying out physical activity are reduced; After one year the risk of suffering heart attacks is reduced by half and after 4 years it is equal to the risk of non-smokers.
However, still smoking We must, beyond informing about the negative consequences of smoking, promote the benefits of quitting smoking to prevent or reduce smoking. So, what are you waiting for to quit tobacco?
How to quit tobacco?
Here are some strategies to start the valuable path of quitting tobacco dependence.
1. Recognize the difficulties that smoking tobacco causes you
You can write them down on paper to organize them in your mind and become truly aware of the limitations that smoking generates for you.
2. Record when you feel like smoking
Know the moments of greatest vulnerability It is essential to start quitting the smoking habit. At what time do you feel like it? When you feel, how? When you go, what place? When you talk, with whom?
3. Move away items that remind you of smoking
Eliminate cigarettes, ashtrays, lighters from your home, car, workplace. That they are not in sight The easier the access, the more tempting it will be.
4. Tell those closest to you that you are trying to quit smoking
This way you will get them to understand if you are a little nervous, irritable, or anxious. You will also find someone to talk to when the urge to smoke seems out of control.
5. Implement new ways of dealing with unpleasant situations and sensations
These new ways should be healthy ways of coping with stress, anxiety, nervousness, irritability, etc. They must constitute activities that you enjoy and generate well-being : walking, running or any other sport, reading something entertaining, calling a friend, writing.
Consider a gradual withdrawal from tobacco. Try to gradually reduce the number of cigarettes you smoke per day Reduction goals can go from week to week or every day.
7. Seek professional care
It is recommended that you complement these strategies to take the path away from tobacco. with the help of professionals who help you quit the habit Doctors and psychologists can make your decision more enjoyable, with greater containment and specialized support.
Conclusion
Quitting smoking doesn’t have to be an unbearable sacrifice. If you think about all the good things you can achieve by quitting smoking, It can be an enjoyable path in search of new ways of living
The earlier the smoking habit is abandoned, the greater the chances of avoiding diseases and recovering what has been deteriorated by consumption. However, it is never too late.
