Become a Non-Smoker – with these 6 steps it will work
Tobacco consumption is a vice that many try to give up over and over again. Various reasons play a role for smokers. First and foremost, health, after all, more than 80 percent of smoking cessation occurs as a result of the drive to improve health. The high costs also play a role – a smoker spends an average of 1,800 euros a year on cigarettes rauchen aufhören.
Social components are also decisive, such as protecting the family, family planning or being a role model for children. Aesthetic effects are also not to be neglected. Those who struggle with bad teeth, bad breath, yellow fingers or impure, aging skin are often willing to give up their vice.
All withdrawal is difficult
Although most smokers are aware of the health risks of smoking and have enough other reasons to quit, the step towards smoking cessation is difficult. The fear of withdrawal symptoms and especially of relapse is too strong. Depending on the approach, success rates are between 3 and 60 percent. Even seven years after quitting smoking, every second ex-smoker will relapse again.
The difficulty lies less in the physical than much more in the psychological dependence. Smoking is learned as a mood-raising behavior, this cognitive connection with a positive stimulus is difficult to get rid of.
Precisely for this reason, smokers should prepare thoroughly for smoking cessation, pay attention to various factors and not be afraid to resort to help or aids if necessary.
1. Mental attitude and preparation
Smoking has a lot to do with learned behavior and psychological addiction. As nicotine docks on special brain receptors that are a binding site for acetylcholine, smoking causes the release of the happiness hormones dopamine and serotonin. Banishing this knowledge from the subconscious is difficult. Therefore, it can be helpful for smokers to be aware of physical processes and to plan carefully how to quit smoking.
Many people find it helpful to have a fixed date to quit smoking, and the success rate is 3 percent after a year. For mental support, a smoker’s diary should also be kept, which both keeps track of how many days have been successfully overcome as a motivation and shows in which periods of time stumbling blocks are to be expected.
So takes place between the 10th to the 20th day and the 60th and 160th day. a release of nornicotine, which leads to depressive moods that can easily lead to relapse. In addition, behavioral therapy can help to determine certain behavioral patterns and motivations for smoking in order to be able to avoid risky situations later. At 40 to 60 percent, this method has the highest success rate.
2. Help from the social environment
Nobody is alone in quitting smoking. Support can actually significantly increase the chances of successfully quitting smoking. It is all the more important to inform the people in the area about the project and to ask for support. This includes family, partners and friends, but also colleagues from the smoking break. This way, assistance in risky situations is assured and the temptation to cigarette by others is avoided.
It is also helpful to exchange ideas with like-minded people. This can be done through group meetings or in forums. Anyone who values their self-efficacy highly – that is, is convinced that they can determine their own actions – is helped by outside support all the more.
3. Actively counteract physical withdrawal
Physical withdrawal symptoms set in a short time after the last cigarette was smoked – the peak is reached after about 2 days. It lasts for a total of 7 to 10 days. Although the intensity is different for everyone, the following symptoms are often observed: nervousness, irritability, restlessness, depressive mood, sleep disorders, increased appetite and impaired ability to concentrate.
But there are a few ways to actively counteract these negative effects of withdrawal. Exercise, adequate sleep and relaxation, avoidance of stress and plenty of fluids help the body to overcome the dependence it has trained on.
4. Regular motivation
Stress and mood swings in particular make it difficult to keep smoking quit. Usually the cigarette was the solution on bad days to reward yourself and lift your spirits. Accordingly, a replacement must be found for this, a reward in phases of stress or after certain periods of time that is good for body and soul.
How such motivational aids work is very individual. It is better to avoid snacking, however, as weight gain can occur during weaning in the unconscious search for “substitute drugs” such as sugar and fat. Many ex-smokers create a piggy bank in which they collect the money they have saved, as monetary aspects are one of the most important reasons for quitting smoking. According to estimates, smokers save around 35 euros a week and even 150 euros a month, so that after one year a reward in the form of a vacation or after ten years even a car would be possible.
5. Nicotine replacement therapy
Although the focus of smoking cessation is of course withdrawal from nicotine, nicotine replacement products can initially help to cope better with withdrawal symptoms and not to experience them too severely. In fact, it is assumed that nicotine replacement therapy has a success rate of at least 15 percent and is therefore more successful than weaning without aids.
In such products, pure nicotine is slowly released into the body, without harmful additives such as in cigarettes, and consumption is gradually reduced. Available are: plasters, chewing gum, lozenges and nasal sprays. However, this method only supports physical withdrawal.
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6. Don’t just rely on one method
Recent studies show: It is not expedient to just follow one method. The combination of different measures is decisive for a permanent smoking cessation. The success rate can be increased to 80 percent if behavior therapy is combined with an additional method.
The individual connection of the measures is decisive. Everyone responds differently to the methods, so it may be necessary to adjust the strategy in the course of weaning. (More information here)
If the will is there, then we hope that these tips will help you pave your way to becoming a non-smoker. Do you have any other tips? Then leave us a comment.