Smoking addiction: how to cope with psychological dependence

Smoking is one of the oldest bad habits that leads to stable physiological and psychological dependence. That is, the habit of smoking creates an uncontrollable dependence on cigarettes in a person to such an extent that stopping smoking can cause serious emotional, mental or physical reactions.

Habit or disease?

WHO classifies smoking as a disease that requires qualified treatment. According to statistics, approximately 10% of people are able to cope with the habit on their own, the rest need medical help. This is due to the fact that not every organism can overcome addiction without consequences. When quitting, various side effects occur that affect the desire to quit smoking.

Cigarettes can cause both behavioral and physical addiction, affecting human behavioral reactions. The first is due to the fact that a person develops a ritual associated with smoking. For example, when drinking coffee, many people automatically take a puff.

Physical addiction is associated with the effect of toxic substances on nicotinic acetylcholine receptors, this leads to stimulation of the adrenal glands and the release of adrenaline. In addition, smoking a cigarette increases the level of glucose and dopamine in the blood. However, the euphoria and feeling of happiness do not last long, so the smoker needs a new dose of nicotine. This effect is reminiscent of drug addiction.

A large dose of nicotine (more than 60 mg) leads to paralysis of the respiratory and cardiovascular systems, and then to death. Death occurs, as with an overdose of narcotic substances.

How does the withdrawal state proceed?

Nicotine withdrawal is not a one-time event, but a long-term condition characterized by a gradual change of stages. According to medical observations, when you quit smoking, the first changes appear within an hour. A person simply wants to smoke a cigarette, smell tobacco, but this condition will not cause serious discomfort, although it does not last long. At the next stage, the quitter will become nervous, behavior changes, irritability appears - all due to an increasing desire to resume smoking.

The height of withdrawal begins after 3-4 days

What happens on the third or fourth day can be called the height of withdrawal, a turning point that most smokers fail to cope with. The desire to smoke is so strong that a person becomes depressed, often with suicidal thoughts. It is noteworthy that men endure nicotine withdrawal much more difficultly than women and cannot get past this stage, fail to cope and start smoking again.

Many factors and health indicators influence how long it takes for each stage to replace the previous one and how long nicotine withdrawal lasts in general, so it is impossible to give a definite answer to the question posed. On average, a decrease in the severity of symptoms is observed after 2-4 weeks. Complete disappearance of manifestations is possible after 1.5-2 years.

Why is smoking dangerous?

An addiction provokes the development of various pathologies not only in the smoker, but also in people who inhale tobacco smoke. Smoking can lead to the formation of the following diseases:

• Lungs' cancer. Over 90% of patients diagnosed with this condition were nicotine dependent.
• COPD According to WHO statistics, lung disease occurs in 80% of smoking patients.
• Malignant neoplasms of the larynx. More than 90% are smokers with many years of experience.
• Impotence. The higher the number of cigarettes smoked, the greater the likelihood of developing sexual dysfunction. So, for example, 1 pack per day increases the risk by 25%, and two – by 45%.
• Infertility. The risk of developing pathology in women increases by 60%.
• Deterioration of vision. Macular degeneration is another common disease found in tobacco addicts.

In addition to dangerous diseases, smoking also causes other problems:

• bad breath;
• yellowing teeth;
• the appearance of wrinkles;
• change in the quality of hair and nails.

Is there an easy way to quit smoking?

Nicotine addiction is considered stronger in contrast to, for example, alcoholism. This is especially evident in smokers with many years of experience; they are susceptible to withdrawal syndrome and it is much more difficult to cope with the habit than for those who gave it up earlier.

It is almost impossible to cope with the problem on your own only by relying on willpower.

Smoking more than 10 cigarettes a day, a person will need help in the form of special medications, as well as consultation with a psychologist and narcologist. The symptoms of withdrawal syndrome that have arisen can be relieved only through the intervention of specialists and the selection of an appropriate treatment method.

One of the most popular ways to get rid of the habit is to read A. Carr’s book “The Easy Way to Quit Smoking.” It describes effective methods to help cope with nicotine addiction and forget about it once and for all.

Rules to help ease withdrawal symptoms

Smokers try to cope with the habit on their own, denying the fact that it is an addiction and they can abstain from the next dosage without any problems. But after a few hours of withdrawal, the first symptoms appear:

• insomnia;
• sense of anxiety;
• aggression and irritability;
• loss of attention;
• feeling of constant hunger;
• bouts of dry cough;
• appearance of sputum.

Other symptoms such as nausea, migraines, and dizziness are also noted.

Consultation with a narcologist is one way to cope with the problem. During the conversation, the doctor will be able to build a further treatment plan and select the optimal medications. Therapeutic actions should take into account the individuality of the body, the smoking experience and the number of cigarettes smoked per day.

There are several rules that help when withdrawal symptoms occur:

• consumption of vegetables and fruits, as well as the addition of herbs;
• drink plenty of fluids to remove toxins;
• gradual increase in physical activity: running, swimming, walking and other active activities;
• taking expectorant medications, recommended with a natural herbal composition;
• changing and avoiding behavioral rituals associated with smoking;
• refusal of alcoholic beverages and coffee;
• reducing contact with people who smoke and avoiding places where you can inhale tobacco smoke.

If you follow the recommendations, the body begins to gradually cleanse itself of toxic products. Already on the first day, blood pressure normalizes, and after 7 days the cough goes away. After 2 weeks, those who quit smoking note that breathing becomes easier and irritability disappears.

Gradually, taste buds are restored and appetite returns. During this period, you should follow a diet and avoid unhealthy snacks.

Complete withdrawal occurs after a year, by which time all signs of withdrawal have weakened and completely disappeared.

Reasons why a person starts smoking

The main reasons why people start smoking are:

• social pressure. If a person, especially a teenager, finds himself in the company of smokers, the risk of developing tobacco addiction increases significantly. This is especially true for leading individuals, for whom the opinion of society is of particular importance. The risk group also includes teenagers who lack self-confidence, for whom it is important to feel included in the team and to be “like everyone else”;
• positive image of a smoker. It is not without reason that the anti-tobacco campaign, which relatively recently gained significant momentum in Russia, involves limiting the advertising of tobacco products. In such videos, the image of a smoking person is associated with freedom and a unique style, which creates a strong connection in the minds of fragile minds: a cigarette is attractive. Positive associations are also equally formed through cinema - in many films, both domestic and foreign, the main characters resort to smoking, which in the viewer’s mind adds to their charisma, self-confidence, determination, etc.;
• example of an adult. If a child watches adults smoke, the risk of developing a bad habit increases significantly. It is no secret that children copy the behavior of their parents and other close people, especially if they represent a special authority in their eyes. In this case, smoking may also be unconscious - in adolescence, a child will reach for a cigarette, not realizing the true motives of his action. Also, the formation of addiction is “facilitated” by the availability of tobacco products - as a rule, adults who smoke keep cigarettes at home;
• challenge to society. One of the most common reasons is opposition to society, family, and team. Entering puberty, a person delineates his own personal boundaries even more strictly: he learns to defend an opinion, to oppose himself to a group of people, to separate his true needs from the desires imposed by others. In this case, so-called youthful maximalism often occurs - the need to defy adults, teachers, a group of classmates and fellow students, the need to give oneself a special status “I am an adult.”

Why do we mostly talk about teenagers? The reason for this is the fact that smoking begins, as a rule, at puberty, but some people give up the bad habit upon entering adulthood, while others continue to smoke for many years, and there is also an explanation for this.

Smoking cessation program

It is difficult for a smoker to realize that his habit not only affects his health, but can also affect the family around him. But those who are aware of this fact are faced with the problem of how to overcome nicotine addiction.

Quit immediately

There is a myth that in order to finally break a habit, you need to quit it right away. However, experts agree that nicotine addiction should be eliminated gradually. The body needs adaptation, otherwise there is a risk of developing withdrawal syndrome with serious consequences:

• excitement;
• sleep problems;
• change of mood;
• increased feeling of anxiety;
• depression;
• aggression, irritability;
• constant feeling of hunger;
• absent-mindedness and inability to concentrate.

Abrupt cessation of cigarettes is suitable if:

• smoker's experience does not exceed 3-4 years;
• the number of tobacco products smoked per day does not exceed 10 pieces.

For others, this method will not bring results and will only cause a number of unpleasant sensations.

The method is especially not suitable for people who have been addicted to nicotine for more than 10 years.

Step by step method

Quitting addiction is divided into several stages; they last for different times and are easier for some, but difficult for others. Every quitter should know what they are facing and be prepared for withdrawal symptoms.

Stage	What's the point?	Adviсe
The decision to quit smoking is through awareness and acceptance of the fact that the habit is worth quitting.	Basic facts influencing the acceptance of the problem and the attempt to solve it: Reluctance to spend money on packs of cigarettes and visit the store just for them. The desire to prove to yourself that addiction can be overcome. Health problems: shortness of breath, cough, expectoration, problems with potency. Decreased brain activity: memory impairment, problems with concentration. Anxiety about your health, fear of getting cancer and dying.	You shouldn’t set many goals, for example, adding sports and changing your diet. You need to pay attention to quitting nicotine. Replace familiar rituals with other actions that do not cause associations with a cigarette. To refuse, you should choose a specific date, which will become the starting point. We need to prepare for this time. It is advisable to give preference to a day off.
Active actions	There is a complete cessation of tobacco products. At this stage, you should overcome the physical cravings that last the first week. Then get rid of the psychological addiction; it accompanies the quitter for several months. It takes willpower not to smoke.	It is worth refraining from feasts where there is a chance to smoke a cigarette in company. Alcoholic drinks should also be excluded. At this stage, you need to find a hobby, an activity that will distract you from your thoughts and desire to drag on. Get rid of all items that remind you of addiction: lighters, ashtrays. Get in a positive mood, remember examples of friends who successfully got rid of the habit.
Letting down your guard	Often this stage is characterized by the appearance of the illusion that the habit has been defeated. In this case, control over the situation weakens and there is a high probability of the addiction returning.	Stress or places where people smoke can be a temptation to inhale tobacco smoke again. You should avoid such places and refrain from the desire to smoke even one cigarette, as this will provoke a return to the starting point.
Bringing back the habit	If you fail to cope in time and lose self-control, there is a risk of starting to smoke again. At this stage, the person believes that it will be easier for him to quit again, because he has already been through this. However, when trying to give up nicotine, the smoker realizes that he cannot do this and begins to get angry with himself, feel helpless and a failure. Due to stress, the number of cigarettes smoked only increases.	Try to control yourself and not let the desire to smoke outgrow. The higher the nicotine dosage, the more difficult it will be to get rid of addiction.

In order to go through all the stages and not break down, you should pay attention only to the habit and giving it up.

Other points should be discarded, for example, not to think about the fact that you are gaining kilograms.

Withdrawal by stages

During withdrawal, a person goes through several stages:

• Feeling of happiness. Lasts the first day after quitting smoking and is characterized by a sharp rise in mood.
• "Withdrawal." The next stage lasts 2-4 days. At this stage, the quitter experiences unpleasant symptoms: cough, shortness of breath, irritability. Sleep is disturbed and the body swells.
• Decisive moment. It occurs on the 5-6th day and the symptoms of withdrawal syndrome worsen: the cough becomes stronger, sputum is discharged, nervousness reaches its maximum, hand tremors, nausea. A person has problems sleeping and lashes out at others.
• Second wind. After a week, the former smoker becomes noticeably better, taste buds are restored, intestinal function improves, and the cough goes away. Mood swings stop. Every month, the body is cleansed of toxins, and significant changes take place: the skin returns to normal, plaque disappears, and it becomes easier to breathe.

How does physical and psychological dependence on smoking work?

Like any other drug addiction, nicotine addiction has two aspects: physical and psychological. Moreover, most people believe that it is the physical aspect that creates problems. In fact, the main difficulty is created by a psychological factor, which people sometimes are not even aware of. And even if they heard it, they don’t understand what it is. In reality, everything is very simple: what people think about cigarettes, what they feel, in what situations they want to smoke, their opinions and their excuses - this is psychological addiction.

The reasons why people continue to smoke are the “benefits” that smokers believe in:

1. Some claim that cigarettes help you concentrate, think more clearly, and find creative solutions to problems.
2. Others claim that nicotine relieves stress, calms the nervous system, and helps to relax.
3. Still others believe that by inhaling toxic smoke, they control their weight.
4. And there are people who even question the multiple medical studies that prove the dangers of smoking.

A person does not invent all this; all these false ideas are formed over many years. In other words, the smoker suffers from the drug addiction that nicotine creates. But since smoking is popularly considered a bad habit, no one considers it a serious problem. Of course, it is much safer to think that drugs are heroin, cocaine or amphetamine. People are even afraid to imagine using heroin in the company of friends, but cigarettes are welcome. However, nicotine is also a drug, and smoking causes real drug addiction, just like heroin or alcohol, and so on. Let's take a closer look at how quickly and why cigarettes cause addiction to nicotine.

Dependence can be both physical and psychological

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• Physical nicotine addiction is a disruption of the natural functions and mechanisms of our body. A narcotic substance (not just nicotine, any) is integrated into physiological processes, creating a chemical need that a person is now forced to satisfy. As soon as the dose of the drug in the blood drops, the person experiences discomfort or even physical pain in the case of heroin or amphetamine. Once the addict receives a dose, he experiences temporary relief. After some time, the level of the drug in the blood drops and the person again experiences discomfort - the circle closes.

This is how smoking causes physical addiction. But there is one more point - our body is designed in such a way that it tries to limit the effect of a potentially dangerous substance. For this reason, a person gradually becomes addicted. In other words, the usual dose of nicotine no longer works; it becomes insufficient. To satisfy a need, a person needs more of the drug. It is for this reason that most drug overdoses occur. In people who smoke, addiction manifests itself in the fact that they gradually switch to stronger cigarettes, begin to smoke more often, and puff deeper.

• Psychological dependence on smoking, unlike physical dependence, has nothing to do with our biochemistry. It is at the level of emotions, feelings, thoughts and behavior. In other words, psychological addiction is what a person believes in - for example, that a dose of nicotine relieves stress. Its manifestations are clearly visible when a person runs out of cigarettes. He begins to get nervous, becomes irritable, and if the psychological dependence on smoking is strong, then he heads to the store, regardless of the time of day.

Now everything is clear with dependencies. But do they appear immediately? Maybe there is some kind of safe period? The answer to this question is further.

TOP 10 drugs against tobacco addiction

All medications are prescribed individually based on the medical history obtained and communication with the patient. So one remedy helps a patient, but for another it will not have any effect. The specialist should rely on the smoker’s experience, how deep-rooted the addiction is and how psychologically he can cope with it.

After giving up the habit, a large dose of the drug is taken, and the amount of the drug is gradually reduced. If necessary, the course is repeated.

Drug name	Release form	Action
Nicorette	Plaster, chewing gum, inhalation solution	Due to the nicotine content, traditional cigarettes are being replaced.
Tabex	Pills	Suitable for smokers with many years of experience, but has a number of contraindications.
Bullfight plus	Pills	If you want to get a new dose of nicotine, you should start dissolving a pill that causes an aversion to tobacco products. It is a dietary supplement and is suitable for those whose experience is less than 10 years.
Nikomel	Lozenges	Refers to homeopathic remedies. Used when there is a strong desire to smoke a cigarette. Reduces cravings for nicotine.
Zyban	Pills	Considered an antidepressant. Prescribed by a doctor to reduce the desire to smoke. There are side effects.
Lobelin	Drops or tablets	Reception only under the supervision of a specialist.
Cytisine	Tablets, patches and films attached to the roof of the mouth	The course begins after quitting the addiction and the effect occurs within 5 days, the craving for cigarettes decreases. There are contraindications, so consultation with a doctor is necessary.
Nicotinella	Chewing gum	Helps with withdrawal symptoms: improves appetite, fights irritability. There are side effects.
Gamibazin	Chewing gum	Makes you feel better when quitting cigarettes. It has a number of contraindications.
Champix	Pills	When used, the receptors responsible for communication with nicotine are blocked. The smoker ceases to experience euphoria from the process, and the symptoms of abstinence syndrome also decrease. Admission is possible only under the supervision of a doctor.

Your Narcologist recommends: Non-drug methods

If a smoker does not want to use drug therapy, it is possible to turn to non-drug methods.

Stress therapy according to Dovzhenko is considered one of the most popular. This method refers to psychotherapeutic methods and is aimed at instilling in the patient an aversion to nicotine. During the sessions, the patient’s consciousness and subconscious are influenced, after which a persistent reflex towards cigarettes is developed in the form of nausea and dizziness. To achieve results, you need 1 or 2 sessions, after which the smoker will have no desire to return to the old habit. The method is painless and does not require any effort.

Another way to help cope with addiction is acupuncture. During the sessions, biologically active points are impacted using needles made of various metals. This method allows the smoker to develop a persistent aversion to the taste of cigarettes and tobacco smoke. However, acupuncture is not supported by doctors; it is believed that this method has a placebo effect.

Prevention of nicotine addiction

Most often, after giving up cigarettes, a person is faced with psychological dependence, which is difficult to get rid of. If physical addiction gradually passes as toxins are eliminated and the body is cleansed, then psychological cravings require a special approach.

To reduce the number of smokers you need to:

• Reduce the places where tobacco products are sold.
• Ban the media from advertising cigarettes.
• The bad habit is common among teenagers, and often it appears due to imitation by adults.

How to deal with the problem

Nicotine withdrawal goes away on its own, but you can make it easier to quit smoking by taking simple measures. Regardless of how many days, weeks or months from quitting cigarettes is planned, the smoker must prepare for this event in advance. It’s easy to develop a bad habit, but not everyone knows how to quit smoking so that the discomfort is significantly reduced.

During withdrawal, a person may react inadequately to the situation, lash out at people and be rude. To avoid harm to others, it is recommended to limit communication with friends when quitting smoking. For example, take a vacation and spend it at home; your loved ones will easily get into the situation and provide psychological support.

It is much easier to overcome addiction if quitting smoking occurs gradually. You should not smoke cigarettes, but if you introduce small doses of nicotine into the body in another way, significant relief from withdrawal occurs. This is done using one of the following:

• Chewing gum with nicotine.
• Nicotine patches.
• Pills.
• Electronic cigarettes, etc.

Such products will be a salvation for heavy smokers. But you should not use them on an ongoing basis; use them while nicotine withdrawal continues. An alternative is to consume vegetables, which contain small amounts of nicotine in a safe dose and can ease withdrawal symptoms from the earliest stages. List of vegetables containing nicotine: potatoes, tomatoes, cucumbers, cabbage, etc.

To make it easier when you quit smoking, you can use nicotine gum.

Follow a healthy lifestyle, as at this time the body experiences extreme stress. Don't resist the urge to sleep, sleep more than usual. You don't have to exercise, just move more. Nutrition should be correct, with the obligatory consumption of a variety of fruits and vegetables, drink more fluids.

Hobbies can help ease withdrawal symptoms. You can simply do what you love: read a book, work in a workshop, watch an interesting film, etc. It doesn’t matter what you do, the main thing is to immerse yourself in the process.

The duration of nicotine withdrawal can be significantly reduced if you correctly understand how to alleviate this condition. This is quite a challenging task for any smoker, even the most avid. Many people have successfully coped with withdrawal symptoms and shared their experiences in interviews and videos. Read and watch their stories, it gives motivation - an important component of recovery. Everything will work out, good luck!

Smoking is a serious problem in our society. Nicotine addiction negatively affects the health of not only the smoker himself, but also the people around him. Withdrawal syndrome when quitting smoking is a mandatory moment that every person who decides to change their lifestyle will have to overcome. Let's try to figure out what smoker withdrawal syndrome is, how to alleviate nicotine withdrawal, and how long it takes for the syndrome to go away.